New Personal Best! Brag About That New Pb!

[max_ratcliffe]

Aimed to row 6k today at a steady pace, no matter how slow I tried to go I could not get my average time above 2 mins per 500. I did not want to slow to 18 spm just to do so just went with it.
I ended up turning in a time of 24.19.6 for the 6k a whole 50 secs of my previous best. I have not got a clue where it came from, I have been doing alot of intervals the last 10 days so I dont know if that has had an impact.

6000m. 24.19.6, watts 194, av 2.01.6 df 117, hr 152.

1000 203 2.00.0 21
2000 201 2.00.3 22
3000 193 2.02.0 22
4000 192 2.02.1 25
5000 182 2.04.4 26
6000 198 2.00.8 27

Yippee ki yay. That's a huge chunk to take off. Yes to intervals, I suspect. Even though they don't seem to be very specific (what have flat-out 500m repeats got to do with a 6k?!?) they have made a huge difference to my distance pieces too.

PB by default ...first time Skierging over 5k. Target was 2:14.1 then reduce towards 2:12.1...went better than expected.

30:00.0 6,871m 2:10.9 38
3:45.0 850m 2:12.3 39
7:30.0 858m 2:11.1 39
11:15.0 855m 2:11.5 39
15:00.0 861m 2:10.6 38
18:45.0 856m 2:11.4 38
22:30.0 860m 2:10.8 38
26:15.0 858m 2:11.1 39
30:00.0 873m 2:08.8 39

Default? Woo hoo! The two sweetest words in the English language.

Absolutely nothing wrong with that effort. It looks like your fitness from the rower is starting to carry over to the SkiErg too. How are your triceps now?

Until recently, my one and only 10k session was back in early February and was 45:00.6 or 2:15.0/500. Now that it appears I’ve gotten past some rowing induced back strain (I think an injured left hand was creating imbalance in my stroke) I’ve completed 5 10k sessions since 7/27, 4 of which resulted in a PB.

7/27 45:07.4 or 2:15.3/500
7/29 44:30.3 or 2:13.5/500
8/03 44:09.9 or 2:12.4/500
8/05 43:37.5 or 2:10.8/500
8/12 43:29.5 or 2:10.4/500

I’m pretty happy with my recent progress.

And so you should be happy with that progress. As you get more experienced, this time will no doubt come down further, although the rate of improvement will reduce of course. Do make sure you're not racing every session though.

[Dutch]

Until recently, my one and only 10k session was back in early February and was 45:00.6 or 2:15.0/500. Now that it appears I’ve gotten past some rowing induced back strain (I think an injured left hand was creating imbalance in my stroke) I’ve completed 5 10k sessions since 7/27, 4 of which resulted in a PB.

7/27 45:07.4 or 2:15.3/500
7/29 44:30.3 or 2:13.5/500
8/03 44:09.9 or 2:12.4/500
8/05 43:37.5 or 2:10.8/500
8/12 43:29.5 or 2:10.4/500

I’m pretty happy with my recent progress.

Nice improvement autoland. You might find you were over reaching on the stroke possibly to cause the back pain if it was in the lower region.

[Dutch]

Yippee ki yay. That's a huge chunk to take off. Yes to intervals, I suspect. Even though they don't seem to be very specific (what have flat-out 500m repeats got to do with a 6k?!?) they have made a huge difference to my distance pieces too.

Cheers max. I think intervals reassure the mind when a push is needed.

[winniewinser]

PB by default ...first time Skierging over 5k. Target was 2:14.1 then reduce towards 2:12.1...went better than expected.

30:00.0 6,871m 2:10.9 38
3:45.0 850m 2:12.3 39
7:30.0 858m 2:11.1 39
11:15.0 855m 2:11.5 39
15:00.0 861m 2:10.6 38
18:45.0 856m 2:11.4 38
22:30.0 860m 2:10.8 38
26:15.0 858m 2:11.1 39
30:00.0 873m 2:08.8 39

Default? Woo hoo! The two sweetest words in the English language.

Absolutely nothing wrong with that effort. It looks like your fitness from the rower is starting to carry over to the SkiErg too. How are your triceps now?

Yeah all good now.

Still working on technique and playing with DF. Ego is telling me to whack it up....maybe I should and just get used to it

[max_ratcliffe]

SkiErg 10k

Took a fair chunk off my PB as 10k came round again on the rotation of 500m on/off pieces at 2:04/2:10 splits.

Time Meters Pace Watts Cal/Hr S/M
42:08.6 10,000m 2:06.4 173 896 34

20-off 500m splits too dull to post, but all segments within 2:04 or 2:10 target.

Not a full TT - think I could get under 42' if I pinned my ears back at a more constant pace. These pieces are definitely getting towards racing effort now. Next time this piece comes around, it'll be 5k at 2:03/2:09, which should be straightforward enough, but I'm not sure that I will make it all the way to the 10k rotation at that pace.

[Dutch]

Well done max, not sure I understand the finer points of the strategy, but way to go all the same!

[Dangerscouse]

SkiErg 10k

Took a fair chunk off my PB as 10k came round again on the rotation of 500m on/off pieces at 2:04/2:10 splits.

Time Meters Pace Watts Cal/Hr S/M
42:08.6 10,000m 2:06.4 173 896 34

20-off 500m splits too dull to post, but all segments within 2:04 or 2:10 target.

Not a full TT - think I could get under 42' if I pinned my ears back at a more constant pace. These pieces are definitely getting towards racing effort now. Next time this piece comes around, it'll be 5k at 2:03/2:09, which should be straightforward enough, but I'm not sure that I will make it all the way to the 10k rotation at that pace.

That is a chunk to take off, well done. With a better pacing strategy I'm sure you could go faster. How much faster remains to be seen.

[winniewinser]

SkiErg 10k

Took a fair chunk off my PB as 10k came round again on the rotation of 500m on/off pieces at 2:04/2:10 splits.

Time Meters Pace Watts Cal/Hr S/M
42:08.6 10,000m 2:06.4 173 896 34

20-off 500m splits too dull to post, but all segments within 2:04 or 2:10 target.

Not a full TT - think I could get under 42' if I pinned my ears back at a more constant pace. These pieces are definitely getting towards racing effort now. Next time this piece comes around, it'll be 5k at 2:03/2:09, which should be straightforward enough, but I'm not sure that I will make it all the way to the 10k rotation at that pace.

Congrats on the new 10k PB Max

[max_ratcliffe]

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That is a chunk to take off, well done. With a better pacing strategy I'm sure you could go faster. How much faster remains to be seen.

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Congrats on the new 10k PB Max

Well done max, not sure I understand the finer points of the strategy, but way to go all the same!

Thanks all,

Dutch, to clarify the strategy:

I cycle through 5k, 6k, 30', 9k and 10k, approximately one per week, although in reality it's often more like every ten days or so. These are my hard pieces, and I'm not doing any intervals at the moment.

If I complete the 10k piece successfully, then I reduce the splits by 1s/500m and start again at 5k. If I HD, then I start again at the previous pace. The 5k end of things is pretty straightforward, but it becomes very challenging by the 10k week. I think I could use a more sophisticated progression (allowing the splits to increase a bit as I get to the pointy, longer end of things), but I haven't needed to yet, as I'm still (just) making progress.

To complicate matters, I am doing this with both the rower and the SkiErg, and I also do these on an on/off basis, so that the pace varies every 500m (every 2' on the 30'). I think this is easier mentally (I've only ever got 500m or 2' to go before I get a bit of a rest), but is harder physically (cubic law) and physiologically (no accommodation). If I can complete a piece at a given average pace, then doing a TT at the same average pace, but without all the on/off variation should be relatively straightforward. At least, that's the idea.

[winniewinser]

Skierg 5km PB by 12.9s I hadn't intended to try for one today, was short on time and just thought a 5km would fit the bill. I found a good rhythm and it was under current PB pace so thought I'd see how long I could hold it....turned out nicely and HR didn't get much over 165.

Still relatively low rate for Skierg I believe so more to come.

21:28.7 5,000m 2:08.8 38
4:18.4 1,000m 2:09.2 40
4:18.9 2,000m 2:09.4 38
4:17.9 3,000m 2:08.9 39
4:18.0 4,000m 2:09.0 39
4:15.5 5,000m 2:07.7 39

[Dangerscouse]

Skierg 5km PB by 12.9s I hadn't intended to try for one today, was short on time and just thought a 5km would fit the bill. I found a good rhythm and it was under current PB pace so thought I'd see how long I could hold it....turned out nicely and HR didn't get much over 165.

Still relatively low rate for Skierg I believe so more to come.

21:28.7 5,000m 2:08.8 38
4:18.4 1,000m 2:09.2 40
4:18.9 2,000m 2:09.4 38
4:17.9 3,000m 2:08.9 39
4:18.0 4,000m 2:09.0 39
4:15.5 5,000m 2:07.7 39

Well done Alex, and your HR being under control is great news

[winniewinser]

Well done Alex, and your HR being under control is great news

Cheers bud

[max_ratcliffe]

Skierg 5km PB by 12.9s I hadn't intended to try for one today, was short on time and just thought a 5km would fit the bill. I found a good rhythm and it was under current PB pace so thought I'd see how long I could hold it....turned out nicely and HR didn't get much over 165.

Still relatively low rate for Skierg I believe so more to come.

21:28.7 5,000m 2:08.8 38
4:18.4 1,000m 2:09.2 40
4:18.9 2,000m 2:09.4 38
4:17.9 3,000m 2:08.9 39
4:18.0 4,000m 2:09.0 39
4:15.5 5,000m 2:07.7 39

Well done Alex. Didn't take too long before you started knocking off some pbs! 13s is a lot over 5k - more than 1 split.

I rate quite low on the skierg, which I'm sure isn't ideal for setting fast times, especially as I'm not exactly James Hall when it comes to strength.

[winniewinser]

Well done Alex. Didn't take too long before you started knocking off some pbs! 13s is a lot over 5k - more than 1 split.

I rate quite low on the skierg, which I'm sure isn't ideal for setting fast times, especially as I'm not exactly James Hall when it comes to strength.

Cheers Max.

You and me both when it come to strength

[rob70]

New 1000m pb!
Time Meters Pace Watts Cal/Hr S/M HR
3:27.3 1,000m 1:43.6 314 1381 31 161

Still learning, but following an asensei training program for the last couple of months when time allows to try and give me a bit of structure and learn proper technique. Did the first 1000m couple of months ago with a 3.41, but went out too easy, then way too hard at 750m which left me hanging on for the last 100. This time I went out way too hard and was just hanging on after 600m, I'm pretty sure form went out the window to get that last 200m! At least I should have better idea of pacing next time.... maybe.