New Personal Best! Brag About That New Pb!

[Autoland]

Took 3.6 seconds off previous best 10k.

43:07.7 10,000m 2:09.3 162 856 20 160
8:37.0 2,000m 2:09.2 162 857 20 156
8:35.7 4,000m 2:08.9 163 862 20 160
8:37.2 6,000m 2:09.3 162 857 20 162
8:39.1 8,000m 2:09.7 160 851 21 161
8:38.7 10,000m 2:09.6 161 852 22 164

Well done Auto. Continue working on increasing your stroke rate and you'll get faster again.

Thanks Stu.

On these longer sessions I try to maintain 20 SPM, but often find that I trend faster towards the end. Do you suggest that I aim for >20 SPM for the entire 10k?

[Dangerscouse]

Thanks Stu.

On these longer sessions I try to maintain 20 SPM, but often find that I trend faster towards the end. Do you suggest that I aim for >20 SPM for the entire 10k?

I think so yeah, BUT stroke rate is really just a means to an end so it's more important to find where you're most efficient. It's a trade off between current fitness and strength, and there will be a tipping point. I suspect as you get fitter and more experienced / confident, you'll naturally start to increase your stroke rate.

The most important part of it is to not restrict yourself to a lower rate if you feel like you want it to drift higher, as it's common to rate up when you feel tired

[max_ratcliffe]

Took 3.6 seconds off previous best 10k.

43:07.7 10,000m 2:09.3 162 856 20 160
8:37.0 2,000m 2:09.2 162 857 20 156
8:35.7 4,000m 2:08.9 163 862 20 160
8:37.2 6,000m 2:09.3 162 857 20 162
8:39.1 8,000m 2:09.7 160 851 21 161
8:38.7 10,000m 2:09.6 161 852 22 164

Well done Auto. Continue working on increasing your stroke rate and you'll get faster again.

Thanks Stu.

On these longer sessions I try to maintain 20 SPM, but often find that I trend faster towards the end. Do you suggest that I aim for >20 SPM for the entire 10k?

If this was a flat out tt, then a higher rate will probably see you faster. If this was a training piece OTOH, and happens to be the fastest you've ever done the distance, then 20 is completely okay.

[Autoland]

Well done Auto. Continue working on increasing your stroke rate and you'll get faster again.

Thanks Stu.

On these longer sessions I try to maintain 20 SPM, but often find that I trend faster towards the end. Do you suggest that I aim for >20 SPM for the entire 10k?

I think so yeah, BUT stroke rate is really just a means to an end so it's more important to find where you're most efficient. It's a trade off between current fitness and strength, and there will be a tipping point. I suspect as you get fitter and more experienced / confident, you'll naturally start to increase your stroke rate.

The most important part of it is to not restrict yourself to a lower rate if you feel like you want it to drift higher, as it's common to rate up when you feel tired

If this was a flat out tt, then a higher rate will probably see you faster. If this was a training piece OTOH, and happens to be the fastest you've ever done the distance, then 20 is completely okay.

Thanks guys.

My primary goals are fitness and health and I'm working on ignoring the inputs from the ego.

I think I'll try to maintain 20 SPM until I hit a plateau and then experiment with higher stroke rates.

[max_ratcliffe]

Skierg 1k TT for the World Skierg Sprints

3:35.3 1,000m 1:47.6 281 1265 50

0:42.8 200m 1:47.0 286 1283 50
0:43.2 400m 1:48.0 278 1256 47
0:43.3 600m 1:48.2 276 1249 48
0:43.1 800m 1:47.7 280 1262 51
0:42.9 1,000m 1:47.2 284 1276 56

PB by 0.7s.

I was hoping for a bit closer to 3:34 and a little more lead left in the pencil for the last 250m or so, but had nothing left in the arms to pull any harder nor in the legs to rate up any more.

I had a vague plan from about ten weeks out including hard aerobic pieces, but a shoulder injury cost me some time, so I settled on a six-week programme of weights and sprint intervals, with some steady state in there as well. With hindsight, I didn't do enough of the latter. It's been a painful six weeks!

Very happy with the PB, which is arguably my strongest across both the ergs that I use, but obviously there's a voice inside my head saying that I could go faster. Two days left to have another go, but I can't quite see that happening.

[aussie nick]

steady distance day

Still very humid - I programmed 'just row' with the thought of something between 50-70 mins depending on how i was feeling and 50 mins was enough.
meh, fine.

Time Meters Pace Watts Cal/Hr S/M HR
50:01.1 11,904m 2:06.0 175 901 18 144

[MartinSH4321]

Skierg 1k TT for the World Skierg Sprints

3:35.3 1,000m 1:47.6 281 1265 50

0:42.8 200m 1:47.0 286 1283 50
0:43.2 400m 1:48.0 278 1256 47
0:43.3 600m 1:48.2 276 1249 48
0:43.1 800m 1:47.7 280 1262 51
0:42.9 1,000m 1:47.2 284 1276 56

PB by 0.7s.

I was hoping for a bit closer to 3:34 and a little more lead left in the pencil for the last 250m or so, but had nothing left in the arms to pull any harder nor in the legs to rate up any more.

I had a vague plan from about ten weeks out including hard aerobic pieces, but a shoulder injury cost me some time, so I settled on a six-week programme of weights and sprint intervals, with some steady state in there as well. With hindsight, I didn't do enough of the latter. It's been a painful six weeks!

Very happy with the PB, which is arguably my strongest across both the ergs that I use, but obviously there's a voice inside my head saying that I could go faster. Two days left to have another go, but I can't quite see that happening.

Was hoping to see you in the PB thread, Well done Max!

[Dangerscouse]

Very happy with the PB, which is arguably my strongest across both the ergs that I use, but obviously there's a voice inside my head saying that I could go faster. Two days left to have another go, but I can't quite see that happening.

Easy for me to say, but just focus on the fact that it's your strongest PB. Well done Max, well deserved PB and you should be very happy.

That voice is always going to be there, and it's good to keep them believing as that's where the progress comes from, but don't detract from this PB.

[winniewinser]

Skierg 1k TT for the World Skierg Sprints

3:35.3 1,000m 1:47.6 281 1265 50

0:42.8 200m 1:47.0 286 1283 50
0:43.2 400m 1:48.0 278 1256 47
0:43.3 600m 1:48.2 276 1249 48
0:43.1 800m 1:47.7 280 1262 51
0:42.9 1,000m 1:47.2 284 1276 56

PB by 0.7s.

I was hoping for a bit closer to 3:34 and a little more lead left in the pencil for the last 250m or so, but had nothing left in the arms to pull any harder nor in the legs to rate up any more.

I had a vague plan from about ten weeks out including hard aerobic pieces, but a shoulder injury cost me some time, so I settled on a six-week programme of weights and sprint intervals, with some steady state in there as well. With hindsight, I didn't do enough of the latter. It's been a painful six weeks!

Very happy with the PB, which is arguably my strongest across both the ergs that I use, but obviously there's a voice inside my head saying that I could go faster. Two days left to have another go, but I can't quite see that happening.

You've worked hard for that PB Max.....enjoy it as it's a really great time.....congrats!

[Tandstad]

Skierg 1k TT for the World Skierg Sprints

3:35.3 1,000m 1:47.6 281 1265 50

0:42.8 200m 1:47.0 286 1283 50
0:43.2 400m 1:48.0 278 1256 47
0:43.3 600m 1:48.2 276 1249 48
0:43.1 800m 1:47.7 280 1262 51
0:42.9 1,000m 1:47.2 284 1276 56

PB by 0.7s.

I was hoping for a bit closer to 3:34 and a little more lead left in the pencil for the last 250m or so, but had nothing left in the arms to pull any harder nor in the legs to rate up any more.

I had a vague plan from about ten weeks out including hard aerobic pieces, but a shoulder injury cost me some time, so I settled on a six-week programme of weights and sprint intervals, with some steady state in there as well. With hindsight, I didn't do enough of the latter. It's been a painful six weeks!

Very happy with the PB, which is arguably my strongest across both the ergs that I use, but obviously there's a voice inside my head saying that I could go faster. Two days left to have another go, but I can't quite see that happening.

Superb Max, big congrats on the PB we always want to be faster, but fact is you have never been faster before, and 3:34 is bound to come soon with some more work, or a painful second attempt within the next two days

[aussie nick]

steady distance day

Still very humid - I programmed 'just row' with the thought of something between 50-70 mins depending on how i was feeling and 50 mins was enough.
meh, fine.

Time Meters Pace Watts Cal/Hr S/M HR
50:01.1 11,904m 2:06.0 175 901 18 144

oops...wrong thread!

[Spinal]

Skierg 1k TT for the World Skierg Sprints

3:35.3 1,000m 1:47.6 281 1265 50

0:42.8 200m 1:47.0 286 1283 50
0:43.2 400m 1:48.0 278 1256 47
0:43.3 600m 1:48.2 276 1249 48
0:43.1 800m 1:47.7 280 1262 51
0:42.9 1,000m 1:47.2 284 1276 56

PB by 0.7s.

I was hoping for a bit closer to 3:34 and a little more lead left in the pencil for the last 250m or so, but had nothing left in the arms to pull any harder nor in the legs to rate up any more.

Very happy with the PB, which is arguably my strongest across both the ergs that I use, but obviously there's a voice inside my head saying that I could go faster. Two days left to have another go, but I can't quite see that happening.

Congrats on the PB Max !! A SkieErg TT is tough as the grace period from being comfortable to completely fatigued and unable to hold a split is really short. It's easy to go out too hard and blow up, you had consistency in power and stroke rate from start to finish - well done.

[Autoland]

Very happy with the PB, which is arguably my strongest across both the ergs that I use, but obviously there's a voice inside my head saying that I could go faster. Two days left to have another go, but I can't quite see that happening.

Really great effort Max. Congrats.

Looking forward to adding the Skierg to my routine.

[Dutch]

Skierg 1k TT for the World Skierg Sprints

3:35.3 1,000m 1:47.6 281 1265 50

0:42.8 200m 1:47.0 286 1283 50
0:43.2 400m 1:48.0 278 1256 47
0:43.3 600m 1:48.2 276 1249 48
0:43.1 800m 1:47.7 280 1262 51
0:42.9 1,000m 1:47.2 284 1276 56

PB by 0.7s.

Nice one max, well deserved!

[Autoland]

Another 60 minute PB, 40m more than 2 weeks ago. My 1st 60 minute session was a bit more than 2 months ago on the 1st of September and was 12382m.

Almost called it quits at 43:42, but quickly tossed that idea aside.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,585m 2:12.4 150 817 20 154
12:00.0 2,716m 2:12.5 150 817 20 149
24:00.0 2,725m 2:12.1 152 822 20 153
36:00.0 2,722m 2:12.2 151 820 20 155
48:00.0 2,702m 2:13.2 148 809 21 156
1:00:00.0 2,721m 2:12.3 151 820 22 157