New Personal Best! Brag About That New Pb!

[KeithT]

Well, despite my signature claims that it was NGTFH, the summer solstice challenge spurred me on to try a SkiErg HM.

1:32:23.7 21,097m 2:11.3 154 831 33

8:46.5 2,000m 2:11.6 153 828 31
8:47.1 4,000m 2:11.7 153 826 31
8:46.5 6,000m 2:11.6 153 828 32
8:46.6 8,000m 2:11.6 153 827 33
8:46.7 10,000m 2:11.6 153 827 33
8:46.6 12,000m 2:11.6 153 827 32
8:46.9 14,000m 2:11.7 153 827 35
8:46.5 16,000m 2:11.6 153 828 35
8:45.7 18,000m 2:11.4 154 830 35
8:45.2 20,000m 2:11.3 155 832 36
4:39.5 21,097m 2:07.3 169 882 39

It was fairly comfortable apart from the last four km when my left foot got pins and needles and I had to stamp a couple of times to get the feeling back (must have looked way cool). Faster than my best 60' piece too, although I've never done a 60' TT.

I guess "fairly comfortable" means I wasn't going hard enough, but I think it's going to hurt in the morning in any case.

Awesome work especially for the Ski-Erg. There has been a lot more Ski-erg results on here lately and they always impress me as I find that machine hard...I haven't used it much and I sort of avoid it.

[MartinSH4321]

Thanks all,

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NGTFH to IDFH, well done Max..and yes, fairly comfortable isn't acceptable.

I thought yesterday that this would be my one and only HM on the SkiErg, but I'm now thinking that I should have gone faster. Sub 1:30 isn't possible yet, but I think a split less would be achievable.

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Very well done Max. i cant imagine an hour and half on the Skierg!
Was this at the gym? I can just imagine someone else thinking "i'll nip on the skierg when that chap has finished...."

Haha, from erg-stalking the PM5, almost everyone else uses it for about a minute. There's a gym challenge for the fastest to 10cals (somebody's done it in 13.8s, which is really going some), but nobody apart from me has ever gone further than 2k. I had actually thought about it, so I started at about 8:40pm - only one other person in the gym, so hopefully it was okay.

<>
Well done Max, that's a looong time on the skierg!

When is the next sprint TT? You must be getting to the end of your latest mesocycle?

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well done Max. i shudder thinking about spending that long on the ski! impressive stuff

Well you wouldn't spend as long, unless you were doing 25k! But yeah, it did seem a long time, especially when the pins and needles struck.

All my plans got crushed, catched a cold, than the covid jab and the cold once more which cost me almost 3 weeks of training, so I started my endurance block a few days ago with strength training on maintenance. Strength is still pretty decent, so I hope I can do a good 500 when I'm feeling for it

[KeithT]

[[/quote]
All my plans got crushed, catched a cold, than the covid jab and the cold once more which cost me almost 3 weeks of training, so I started my endurance block a few days ago with strength training on maintenance. Strength is still pretty decent, so I hope I can do a good 500 when I'm feeling for it
[/quote]

Wondered why you haven't been posting the typical amazing power sessions....hope doing better and ready to get back at it. I get my 2nd COVID jab tomorrow, hoping I have no side effects.

[max_ratcliffe]

New 5km PB on the Skierg today. Beat the old one by 17 seconds which was a bit of a surprise.

Decided to not purposely try and rate over 40 which ive been consciously trying to do recently - instead just focus on pace and let rate come naturally.

Felt really comfortable so went for it in the last km when it looked like sub 17.30 was on.

Time Meters Pace Watts Cal/Hr S/M
17:28.7 5,000m 1:44.8 303 1344 39
3:30.8 1,000m 1:45.4 299 1328 38
3:31.4 2,000m 1:45.7 296 1320 39
3:31.7 3,000m 1:45.8 295 1315 39
3:30.6 4,000m 1:45.3 300 1331 40
3:24.1 5,000m 1:42.0 329 1433 42

Blisteringly quick. Sub-7 pace but over 5k is very impressive and this is at a serious power per stroke (pole/pull?) too.

I wonder how much this was influenced by the very painful lactate (H+ ions) bath you gave yourself last week. I don't understand the specificity but I've definitely seen improvements to my distance pieces from doing short (I'd hesitate to call them fast ) sprint work.

[iangallagher]

New 5km PB on the Skierg today. Beat the old one by 17 seconds which was a bit of a surprise.

Decided to not purposely try and rate over 40 which ive been consciously trying to do recently - instead just focus on pace and let rate come naturally.

Felt really comfortable so went for it in the last km when it looked like sub 17.30 was on.

Time Meters Pace Watts Cal/Hr S/M
17:28.7 5,000m 1:44.8 303 1344 39
3:30.8 1,000m 1:45.4 299 1328 38
3:31.4 2,000m 1:45.7 296 1320 39
3:31.7 3,000m 1:45.8 295 1315 39
3:30.6 4,000m 1:45.3 300 1331 40
3:24.1 5,000m 1:42.0 329 1433 42

Blisteringly quick. Sub-7 pace but over 5k is very impressive and this is at a serious power per stroke (pole/pull?) too.

I wonder how much this was influenced by the very painful lactate (H+ ions) bath you gave yourself last week. I don't understand the specificity but I've definitely seen improvements to my distance pieces from doing short (I'd hesitate to call them fast ) sprint work.

thanks Max. i was thinking the same thing yesterday - i guess there has to be a link of some sort. I dont really understand the specificity either. This was a 100% easier than that training session though which then makes the target pace for this seem quite manageable

[iangallagher]

New 5km PB on the Skierg today. Beat the old one by 17 seconds which was a bit of a surprise.

Decided to not purposely try and rate over 40 which ive been consciously trying to do recently - instead just focus on pace and let rate come naturally.

Felt really comfortable so went for it in the last km when it looked like sub 17.30 was on.

Time Meters Pace Watts Cal/Hr S/M
17:28.7 5,000m 1:44.8 303 1344 39
3:30.8 1,000m 1:45.4 299 1328 38
3:31.4 2,000m 1:45.7 296 1320 39
3:31.7 3,000m 1:45.8 295 1315 39
3:30.6 4,000m 1:45.3 300 1331 40
3:24.1 5,000m 1:42.0 329 1433 42

Very nice. Congrats. Pacing looks spot on. Still supriced you need so little spm, given your rowing rate. But do what works!

thanks mate. Yeah i purposely put the brakes on during the first km and that had a positive impact on the rest of the distance

[iangallagher]

As its quite cool here in Aus i thought id take advantage and do a half marathon. No real target in mind - just to complete it

Felt pretty comfortable. Last 8km was a bit of grind. Had a funny snap with about 12km to go when i almost stopped for no reason but that then passed and i felt ok again. think this betters my last attempt by a few minutes

Time Meters Pace Watts Cal/Hr S/M
1:18:50.4 21,097m 1:52.1 248 1154 25 162
11:04.3 3,000m 1:50.7 258 1187 25 152
11:07.6 6,000m 1:51.2 254 1174 25 159
11:14.0 9,000m 1:52.3 247 1149 26 157
11:16.8 12,000m 1:52.8 244 1139 26 163
11:17.2 15,000m 1:52.8 243 1137 26 167
11:17.7 18,000m 1:52.9 243 1135 26 169
11:12.1 21,000m 1:52.0 249 1156 27 171
0:20.7 21,097m 1:46.7 288 1291 29 171

[MartinSH4321]

[

All my plans got crushed, catched a cold, than the covid jab and the cold once more which cost me almost 3 weeks of training, so I started my endurance block a few days ago with strength training on maintenance. Strength is still pretty decent, so I hope I can do a good 500 when I'm feeling for it
[/quote]

Wondered why you haven't been posting the typical amazing power sessions....hope doing better and ready to get back at it. I get my 2nd COVID jab tomorrow, hoping I have no side effects.
[/quote]
Yeah, it was really frustrating as I knew I was in very good shape for a proper 500 TT. On the other hand, I recognized that my erg fitness suffered a good bit during this strength block, so propably I'll get an even better result after the coming base endurance block with strength on maintenance (2 whole body sessions with 4 heavy sets per week for back, legs, chest and shoulders).
How is your 2k prep going?
Good luck with the jab, most people hardly have any side effects, hope you're one of them

[KeithT]

[

All my plans got crushed, catched a cold, than the covid jab and the cold once more which cost me almost 3 weeks of training, so I started my endurance block a few days ago with strength training on maintenance. Strength is still pretty decent, so I hope I can do a good 500 when I'm feeling for it

Wondered why you haven't been posting the typical amazing power sessions....hope doing better and ready to get back at it. I get my 2nd COVID jab tomorrow, hoping I have no side effects.
[/quote]
Yeah, it was really frustrating as I knew I was in very good shape for a proper 500 TT. On the other hand, I recognized that my erg fitness suffered a good bit during this strength block, so propably I'll get an even better result after the coming base endurance block with strength on maintenance (2 whole body sessions with 4 heavy sets per week for back, legs, chest and shoulders).
How is your 2k prep going?
Good luck with the jab, most people hardly have any side effects, hope you're one of them
[/quote]

2K prep was going well until a bad workout last week and in general have felt sluggish on the ERG but still plan to do a 2K very soon even if it's not the best so I know where I am.

[flatbread]

back on the static and got a 2k PR

6:56.5 2,000m 1:44.1 310 1366 33 133
1:43.6 500m 1:43.6 315 1383 34 89
1:45.3 1,000m 1:45.3 300 1331 32 147
1:44.5 1,500m 1:44.5 307 1355 32 149
1:43.2 2,000m 1:43.2 318 1395 33 149

[KeithT]

back on the static and got a 2k PR

6:56.5 2,000m 1:44.1 310 1366 33 133
1:43.6 500m 1:43.6 315 1383 34 89
1:45.3 1,000m 1:45.3 300 1331 32 147
1:44.5 1,500m 1:44.5 307 1355 32 149
1:43.2 2,000m 1:43.2 318 1395 33 149

Awesome! Had you broke 7 minutes before?

[flatbread]

back on the static and got a 2k PR

6:56.5 2,000m 1:44.1 310 1366 33 133
1:43.6 500m 1:43.6 315 1383 34 89
1:45.3 1,000m 1:45.3 300 1331 32 147
1:44.5 1,500m 1:44.5 307 1355 32 149
1:43.2 2,000m 1:43.2 318 1395 33 149

Awesome! Had you broke 7 minutes before?

nope. my previous was 7:00 in Dec.

[Dangerscouse]

As its quite cool here in Aus i thought id take advantage and do a half marathon. No real target in mind - just to complete it

Felt pretty comfortable. Last 8km was a bit of grind. Had a funny snap with about 12km to go when i almost stopped for no reason but that then passed and i felt ok again. think this betters my last attempt by a few minutes

Time Meters Pace Watts Cal/Hr S/M
1:18:50.4 21,097m 1:52.1 248 1154 25 162
11:04.3 3,000m 1:50.7 258 1187 25 152
11:07.6 6,000m 1:51.2 254 1174 25 159
11:14.0 9,000m 1:52.3 247 1149 26 157
11:16.8 12,000m 1:52.8 244 1139 26 163
11:17.2 15,000m 1:52.8 243 1137 26 167
11:17.7 18,000m 1:52.9 243 1135 26 169
11:12.1 21,000m 1:52.0 249 1156 27 171
0:20.7 21,097m 1:46.7 288 1291 29 171

Very nice, especially considering your focus on the shorter distances and the skierg.

[Dangerscouse]

back on the static and got a 2k PR

6:56.5 2,000m 1:44.1 310 1366 33 133
1:43.6 500m 1:43.6 315 1383 34 89
1:45.3 1,000m 1:45.3 300 1331 32 147
1:44.5 1,500m 1:44.5 307 1355 32 149
1:43.2 2,000m 1:43.2 318 1395 33 149

Well done, sub 7 is a massive milestone. Great pacing too

[KeithT]

back on the static and got a 2k PR

6:56.5 2,000m 1:44.1 310 1366 33 133
1:43.6 500m 1:43.6 315 1383 34 89
1:45.3 1,000m 1:45.3 300 1331 32 147
1:44.5 1,500m 1:44.5 307 1355 32 149
1:43.2 2,000m 1:43.2 318 1395 33 149

Awesome! Had you broke 7 minutes before?

nope. my previous was 7:00 in Dec.

Then this is a really big deal!