New Personal Best! Brag About That New Pb!

[aussie nick]

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180

boom - excellent PR - well done. I also support doing at least one sprint/shorter interval session per week at or slightly faster than 2k target pace. And potentially a longer interval session too, to accompany a couple of steady state rows

great progress

[max_ratcliffe]

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

7:55.4 2,000m 1:58.8 208 1017 32 170

Great stuff. Well done. A 2k tt can be absolutely brutal. 8 minutes broken too.

[max_ratcliffe]

I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.

Very good PB. Your splits suggest you still had a bit in the tank, so I'm sure you could go even faster.

Feel your pain re nerves. I've woken in the night from nerves before a tt in the past, which is ridiculous of course.

[winniewinser]

Skierg 2k TT PB -23.7s

Felt good heading into it, still nervous but I knew I could PB. Sub 8' was the ultimate goal so pleased to smash that too

7:52.0 2,000m 1:58.0 39
1:34.1 400m 1:57.6 42
1:34.6 800m 1:58.2 39
1:34.9 1,200m 1:58.6 38
1:35.1 1,600m 1:58.8 39
1:33.4 2,000m 1:56.7 40

[max_ratcliffe]

Skierg 2k TT PB -23.7s

Felt good heading into it, still nervous but I knew I could PB. Sub 8' was the ultimate goal so pleased to smash that too

7:52.0 2,000m 1:58.0 39
1:34.1 400m 1:57.6 42
1:34.6 800m 1:58.2 39
1:34.9 1,200m 1:58.6 38
1:35.1 1,600m 1:58.8 39
1:33.4 2,000m 1:56.7 40

Nice one Alex. >23s is an absurd improvement over 2k. There's a 2k in week 3 of the TdS in February. Race ya. I'm still a bit ahead at the moment but given how fast you're improving, I don't much fancy my chances.

[winniewinser]

Skierg 2k TT PB -23.7s

Felt good heading into it, still nervous but I knew I could PB. Sub 8' was the ultimate goal so pleased to smash that too

7:52.0 2,000m 1:58.0 39
1:34.1 400m 1:57.6 42
1:34.6 800m 1:58.2 39
1:34.9 1,200m 1:58.6 38
1:35.1 1,600m 1:58.8 39
1:33.4 2,000m 1:56.7 40

Nice one Alex. >23s is an absurd improvement over 2k. There's a 2k in week 3 of the TdS in February. Race ya. I'm still a bit ahead at the moment but given how fast you're improving, I don't much fancy my chances.

Cheers Max....that was a 100% effort at the moment so I need more strength training I think. Will take a look at the TDS though even if it's just for something to target.

Need to build some more endurance too so I can get my other PB's into respectability

[MartinSH4321]

Skierg 2k TT PB -23.7s

Felt good heading into it, still nervous but I knew I could PB. Sub 8' was the ultimate goal so pleased to smash that too

7:52.0 2,000m 1:58.0 39
1:34.1 400m 1:57.6 42
1:34.6 800m 1:58.2 39
1:34.9 1,200m 1:58.6 38
1:35.1 1,600m 1:58.8 39
1:33.4 2,000m 1:56.7 40

Well done Alex, great improvement!

[Dangerscouse]

Skierg 2k TT PB -23.7s

Felt good heading into it, still nervous but I knew I could PB. Sub 8' was the ultimate goal so pleased to smash that too

7:52.0 2,000m 1:58.0 39
1:34.1 400m 1:57.6 42
1:34.6 800m 1:58.2 39
1:34.9 1,200m 1:58.6 38
1:35.1 1,600m 1:58.8 39
1:33.4 2,000m 1:56.7 40

Sub 8, PB, and a huge chunk off too. Cracking effort Al

[winniewinser]

Well done Alex, great improvement!

Sub 8, PB, and a huge chunk off too. Cracking effort Al

Cheers fellas....heading in the right direction. I know it's only Skierg but I'm enjoying the process.

[KeithT]

Skierg 2k TT PB -23.7s

Felt good heading into it, still nervous but I knew I could PB. Sub 8' was the ultimate goal so pleased to smash that too

7:52.0 2,000m 1:58.0 39
1:34.1 400m 1:57.6 42
1:34.6 800m 1:58.2 39
1:34.9 1,200m 1:58.6 38
1:35.1 1,600m 1:58.8 39
1:33.4 2,000m 1:56.7 40

Awesome - great milestone to hit!

[winniewinser]

Skierg 2k TT PB -23.7s

Felt good heading into it, still nervous but I knew I could PB. Sub 8' was the ultimate goal so pleased to smash that too

7:52.0 2,000m 1:58.0 39
1:34.1 400m 1:57.6 42
1:34.6 800m 1:58.2 39
1:34.9 1,200m 1:58.6 38
1:35.1 1,600m 1:58.8 39
1:33.4 2,000m 1:56.7 40

Awesome - great milestone to hit!

Thx Keith

[Autoland]

Skierg 2k TT PB -23.7s

Felt good heading into it, still nervous but I knew I could PB. Sub 8' was the ultimate goal so pleased to smash that too

7:52.0 2,000m 1:58.0 39
1:34.1 400m 1:57.6 42
1:34.6 800m 1:58.2 39
1:34.9 1,200m 1:58.6 38
1:35.1 1,600m 1:58.8 39
1:33.4 2,000m 1:56.7 40

Nice work Alex!

[Autoland]

Added 31m to my best 60' session. Felt really good throughout and look forward to getting to 14k in the near future.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,768m 2:10.7 157 839 22 149
12:00.0 2,759m 2:10.4 158 842 21 146
24:00.0 2,757m 2:10.5 157 841 22 147
36:00.0 2,752m 2:10.8 156 838 22 150
48:00.0 2,748m 2:11.0 156 835 23 152
1:00:00.0 2,753m 2:10.7 157 838 23 154

[Dangerscouse]

Added 31m to my best 60' session. Felt really good throughout and look forward to getting to 14k in the near future.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,768m 2:10.7 157 839 22 149
12:00.0 2,759m 2:10.4 158 842 21 146
24:00.0 2,757m 2:10.5 157 841 22 147
36:00.0 2,752m 2:10.8 156 838 22 150
48:00.0 2,748m 2:11.0 156 835 23 152
1:00:00.0 2,753m 2:10.7 157 838 23 154

Nicely done, and the hour does need quite a lot of attention to get better at it. 14k is a good benchmark to aim for, as it's not far away at all if this felt really good throughout. You've got to tickle the edges of a HD at least once for a proper go at it

[winniewinser]

Nice work Alex!

Cheers

Congrats on you hour of power too