New Personal Best! Brag About That New Pb!

[iangallagher]

Felt like i was capable to shave off a few more seconds from my Skierg 2km. So targeted sub 6.40.

I was torn between either doing this session or a session focussing on high rate work. So i did a 10 minute warm up and a few 30 seconds at rate 50. Felt awful and then tried the same pace at around 40 spm and that felt easier. So based off that i thought id just do the 2km today then start focussing on high rate work next week.

Set off a bit fast but knew i'd slow in the middle and recover somewhat. Feel like its going to take some work now to chip away at this. But happy with the result.

Time Meters Pace Watts Cal/Hr S/M
6:38.9 2,000m 1:39.7 353 1514 42
1:38.0 500m 1:38.0 372 1579 43
1:40.7 1,000m 1:40.7 343 1479 41
1:40.9 1,500m 1:40.9 341 1472 42
1:39.2 2,000m 1:39.2 359 1533 46

[max_ratcliffe]

Felt like i was capable to shave off a few more seconds from my Skierg 2km. So targeted sub 6.40.

I was torn between either doing this session or a session focussing on high rate work. So i did a 10 minute warm up and a few 30 seconds at rate 50. Felt awful and then tried the same pace at around 40 spm and that felt easier. So based off that i thought id just do the 2km today then start focussing on high rate work next week.

Set off a bit fast but knew i'd slow in the middle and recover somewhat. Feel like its going to take some work now to chip away at this. But happy with the result.

Time Meters Pace Watts Cal/Hr S/M
6:38.9 2,000m 1:39.7 353 1514 42
1:38.0 500m 1:38.0 372 1579 43
1:40.7 1,000m 1:40.7 343 1479 41
1:40.9 1,500m 1:40.9 341 1472 42
1:39.2 2,000m 1:39.2 359 1533 46

Very strong as usual Ian.

Of course, you're going to have to have another crack soon to get sub 6.38, and top of the rankings this year.

Last 500m at 46 makes my eyes hurt.

[hjs]

Felt like i was capable to shave off a few more seconds from my Skierg 2km. So targeted sub 6.40.

I was torn between either doing this session or a session focussing on high rate work. So i did a 10 minute warm up and a few 30 seconds at rate 50. Felt awful and then tried the same pace at around 40 spm and that felt easier. So based off that i thought id just do the 2km today then start focussing on high rate work next week.

Set off a bit fast but knew i'd slow in the middle and recover somewhat. Feel like its going to take some work now to chip away at this. But happy with the result.

Time Meters Pace Watts Cal/Hr S/M
6:38.9 2,000m 1:39.7 353 1514 42
1:38.0 500m 1:38.0 372 1579 43
1:40.7 1,000m 1:40.7 343 1479 41
1:40.9 1,500m 1:40.9 341 1472 42
1:39.2 2,000m 1:39.2 359 1533 46

Congrats, what drag do you use? Still a bit? Why you rate low. Compared to your rowing spm this is low. But ofcourse, its also a matter of pace. At this pace mayby high enough.

[Dutch]

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time meters pace watts spm hr df
7.29 2000 152.2 247 26 168 130
150.1 500 150.1 262 25
153.3 1000 153.3 241 24
153.7 1500 153.7 238 26
151.8 2000 151.8 250 30

My plus points were I had one song on repeat and a good fan set up in my face and was going to finish regardless in my mind!

Things I could have done different were, I could have settled in quicker, I was on pace within 3 pulls and should have backed right down within the first 50 meters but continued for 200m at 1.46 pace, I could have been better rested maybe a day or twos time would have been better to d0 this 2k. My warm up was not that great, 3 x 300m at 1.45 pace not very gradual or subtle really and prob took a little from my tank.
<>

Well done Dutch, great pb.

I reckon you could go a split quicker right now with a more sober warm up. For a 2k, I do a 5k at modest pace, wait a couple of minutes then do 2x30" 1'r. The sprints are intended almost as a skills session to get to race rate - I try to ensure that I get target rate, but don't pay much attention to pace.

For the ski erg, 5k still seems like a long way for me, so I haven't tried this there yet.

Thanks max, I was thinking 2.5k warm up at least, at modest pace, not sure about 5k, would that be too much warm up? But the 2 x30 secs is a good suggestion, I like that.

[HowardF]

This is a new experience as I newer do sprints. But during a party yesterday, we agreed to meet today for a sprint competition…

Time Meters Pace Watts Cal/Hr S/M
1:00.0 331m 1:30.6 470 1917 35

As this is my first attempt, I am for sure happy with the result. DF 172.

[faach1]

Felt like i was capable to shave off a few more seconds from my Skierg 2km. So targeted sub 6.40.

I was torn between either doing this session or a session focussing on high rate work. So i did a 10 minute warm up and a few 30 seconds at rate 50. Felt awful and then tried the same pace at around 40 spm and that felt easier. So based off that i thought id just do the 2km today then start focussing on high rate work next week.

Set off a bit fast but knew i'd slow in the middle and recover somewhat. Feel like its going to take some work now to chip away at this. But happy with the result.

Time Meters Pace Watts Cal/Hr S/M
6:38.9 2,000m 1:39.7 353 1514 42
1:38.0 500m 1:38.0 372 1579 43
1:40.7 1,000m 1:40.7 343 1479 41
1:40.9 1,500m 1:40.9 341 1472 42
1:39.2 2,000m 1:39.2 359 1533 46

Nice PB Ian, strong work.

[winniewinser]

This is a new experience as I newer do sprints. But during a party yesterday, we agreed to meet today for a sprint competition…

Time Meters Pace Watts Cal/Hr S/M
1:00.0 331m 1:30.6 470 1917 35

As this is my first attempt, I am for sure happy with the result. DF 172.

Well done Howard

[faach1]

This is a new experience as I newer do sprints. But during a party yesterday, we agreed to meet today for a sprint competition…

Time Meters Pace Watts Cal/Hr S/M
1:00.0 331m 1:30.6 470 1917 35

As this is my first attempt, I am for sure happy with the result. DF 172.

Nice one Howard, try to get the stroke rate to 40+ next time perhaps with a little lower drag, you may find some “free” speed .

[Dangerscouse]

This is a new experience as I newer do sprints. But during a party yesterday, we agreed to meet today for a sprint competition…

Time Meters Pace Watts Cal/Hr S/M
1:00.0 331m 1:30.6 470 1917 35

As this is my first attempt, I am for sure happy with the result. DF 172.

Well done Howard.

[iangallagher]

Felt like i was capable to shave off a few more seconds from my Skierg 2km. So targeted sub 6.40.

I was torn between either doing this session or a session focussing on high rate work. So i did a 10 minute warm up and a few 30 seconds at rate 50. Felt awful and then tried the same pace at around 40 spm and that felt easier. So based off that i thought id just do the 2km today then start focussing on high rate work next week.

Set off a bit fast but knew i'd slow in the middle and recover somewhat. Feel like its going to take some work now to chip away at this. But happy with the result.

Time Meters Pace Watts Cal/Hr S/M
6:38.9 2,000m 1:39.7 353 1514 42
1:38.0 500m 1:38.0 372 1579 43
1:40.7 1,000m 1:40.7 343 1479 41
1:40.9 1,500m 1:40.9 341 1472 42
1:39.2 2,000m 1:39.2 359 1533 46

Congrats, what drag do you use? Still a bit? Why you rate low. Compared to your rowing spm this is low. But ofcourse, its also a matter of pace. At this pace mayby high enough.

Drag 120 for this. As with my rowing, i tend to change it by the day depending on how i feel in the warmup. Not sure if thats the best approach. Should probably just find a drag and stick with it.

Thanks also Max. I was really trying to get the rate up in the last 500 - there wasnt much left in the tank by then!

[hjs]

Felt like i was capable to shave off a few more seconds from my Skierg 2km. So targeted sub 6.40.

I was torn between either doing this session or a session focussing on high rate work. So i did a 10 minute warm up and a few 30 seconds at rate 50. Felt awful and then tried the same pace at around 40 spm and that felt easier. So based off that i thought id just do the 2km today then start focussing on high rate work next week.

Set off a bit fast but knew i'd slow in the middle and recover somewhat. Feel like its going to take some work now to chip away at this. But happy with the result.

Time Meters Pace Watts Cal/Hr S/M
6:38.9 2,000m 1:39.7 353 1514 42
1:38.0 500m 1:38.0 372 1579 43
1:40.7 1,000m 1:40.7 343 1479 41
1:40.9 1,500m 1:40.9 341 1472 42
1:39.2 2,000m 1:39.2 359 1533 46

Congrats, what drag do you use? Still a bit? Why you rate low. Compared to your rowing spm this is low. But ofcourse, its also a matter of pace. At this pace mayby high enough.

Drag 120 for this. As with my rowing, i tend to change it by the day depending on how i feel in the warmup. Not sure if thats the best approach. Should probably just find a drag and stick with it.

Thanks also Max. I was really trying to get the rate up in the last 500 - there wasnt much left in the tank by then!

Was just wondering if you had it a bit high, 120 ish sounds ok. For very short work you need more drag. For 2k and above 120 or even lower is fine.

[max_ratcliffe]

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Thanks max, I was thinking 2.5k warm up at least, at modest pace, not sure about 5k, would that be too much warm up? But the 2 x30 secs is a good suggestion, I like that.

Just checked my training log. Fwiw, it's 2x30" on two minutes rest, not one.

There's an Eddie Fletcher warmup available online, which is of similar length. It looks complicated at first, but I'd like to give that a try at some point.

[GlennUk]

Saturday, 05:50 -

5hrs 1min 33.7s 60,000m done!

[faach1]

Saturday, 05:50 -

5hrs 1min 33.7s 60,000m done!

Woah Glenn, nice work! Do you have the breakdown of the splits?

[max_ratcliffe]

Saturday, 05:50 -

5hrs 1min 33.7s 60,000m done!

Amazing achievement Glenn. Very nicely done.