New Personal Best! Brag About That New Pb!

[MartinSH4321]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Hurts a bit juat imagining sub 1:30 at r20. Very strong!

First pb attempt of the season:

30 min: 8831m / 1:41.9

Coulda shoulda woulda. . . It was my first time visiting the middle-distance pain cave. Jave to build some familiarity with it again. Should be able to add a few meters if I give it another go.

Thank you Cam!
For a mere mortal like me I think that's a really good result, but when I see you on Insta doing Good Mornings with more weight on the BB then I can squat I'm very sure you're much faster!

Very strong 30' too, 9k coming!

[winniewinser]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Strong work Martin....well done......hot on Chris Scott's tail soon

[MartinSH4321]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Strong work Martin....well done......hot on Chris Scott's tail soon

Cheers Alex, but I think Chris' PB's are save

[gouldilocks]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Very impressive - what DF did you use?

Paul G

Thanks Paul! DF was ca. 200, but I'll try it with higher and lower drag too in the coming weeks, it felt pretty heavy

Thanks for that info, Martin.
I have found that at r20 the lower the DF the easier it is as the flywheel slows less - I experimented over 2 weeks doing a 30r20 on DF 250, 300 and 350 respectively and found a slight tailing off with the higher DF - think my scores were 7164, 7130 and 7112 respectively.

Paul G

[gouldilocks]

First pb attempt of the season:

30 min: 8831m / 1:41.9

Coulda shoulda woulda. . . It was my first time visiting the middle-distance pain cave. Jave to build some familiarity with it again. Should be able to add a few meters if I give it another go.

Scary fast, Cam.
With your power and speed I would imagine that 9000m is very do-able in the near future.

Paul G

[winniewinser]

First pb attempt of the season:

30 min: 8831m / 1:41.9

Coulda shoulda woulda. . . It was my first time visiting the middle-distance pain cave. Jave to build some familiarity with it again. Should be able to add a few meters if I give it another go.

Good grief! ......unfathomable

[Dutch]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Wow, did not know this was possible. Outstanding . This has made me think how wasteful and lazy my strokes are.

[Dutch]

First pb attempt of the season:

30 min: 8831m / 1:41.9

Coulda shoulda woulda. . . It was my first time visiting the middle-distance pain cave. Jave to build some familiarity with it again. Should be able to add a few meters if I give it another go.

I should think this was painful as well lol. Well done

[Dutch]

30r20 today, Personal Best (old PB was 8255m, 1:49/500m)

30:00.0 8,350m 1:47.7 280 1261 20
6:00.0 1,639m 1:49.8 264 1209 20
12:00.0 1,647m 1:49.2 268 1222 20
18:00.0 1,664m 1:48.1 277 1251 20
24:00.0 1,689m 1:46.5 289 1295 20
30:00.0 1,711m 1:45.2 301 1334 20

Well done , great negative split as well. I think I need some rate 20 work.

[MartinSH4321]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Wow, did not know this was possible. Outstanding . This has made me think how wasteful and lazy my strokes are.

Thank you! For rows 2k and longer this sort of strokes is not necessary, but for sprints it helps

[mjk]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

POWERFUL! This is awesome. I saw this on Instagram earlier this afternoon and it got me craving some low rate work, inspired me to try a 30r20 today

Thank you!
Very impressive 30R20, and still looking like there's a good bit left, great work!
Have you planned a 2k TT in the near future? Can't be too far away from 6' looking at your recent intervals

I probably will wait a few months to do a 2k TT.

Biggest reason is that I still feel like I'm "getting into shape" right now, my meters per month started terribly this year and has slowly improved
(May: 29,238m, June: 45,032m, July: 79,904m, August: 172,231m, September: 198,257m), I'd like a few more months of >175km and the winter cross country ski season to feel like my aerobic fitness is where I want it.

Secondly because I need to do more speed work at faster than 2k pace, thats definitely not in my comfort zone, but something that I need to commit to doing in the weeks and months leading into a 2k attempt.

[Dangerscouse]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Massive result Martin. Incredible power at r20

[MartinSH4321]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Massive result Martin. Incredible power at r20

Cheers mate!

[KeithT]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Sub 1:30 at 20SPM - that crazy strong!!!

[KeithT]

30r20 today, Personal Best (old PB was 8255m, 1:49/500m)

30:00.0 8,350m 1:47.7 280 1261 20
6:00.0 1,639m 1:49.8 264 1209 20
12:00.0 1,647m 1:49.2 268 1222 20
18:00.0 1,664m 1:48.1 277 1251 20
24:00.0 1,689m 1:46.5 289 1295 20
30:00.0 1,711m 1:45.2 301 1334 20

Very impressive at 20 SPM.