Good stuffwinniewinser wrote: ↑March 23rd, 2022, 4:22 amQuick 100m TT on the Skierg to see what gains I'd made and I saw a 1s improvement dropping from 1:38.9 to 1:34.0. Seems the weights are paying dividends.
0:18.8 100m 1:34.0 63
0:05.2 25m 1:44.0 70
0:04.5 50m 1:30.0 53
0:04.5 75m 1:30.0 66
0:04.6 100m 1:32.0 66
, what drag factor do you use for the shorter pieces? I'm short + light it takes me 7-8 strokes to get the flywheel up to a half decent speedA second is a lot for that short distance.winniewinser wrote: ↑March 23rd, 2022, 4:22 amQuick 100m TT on the Skierg to see what gains I'd made and I saw a 1s improvement dropping from 1:38.9 to 1:34.0. Seems the weights are paying dividends.
0:18.8 100m 1:34.0 63
0:05.2 25m 1:44.0 70
0:04.5 50m 1:30.0 53
0:04.5 75m 1:30.0 66
0:04.6 100m 1:32.0 66
Dialled it up to 10 (df157) and gave it a rip
Cheers Keith.
BOOM - he's a sprinter now too!winniewinser wrote: ↑March 23rd, 2022, 5:31 pmAfter the Skierg 100m I had just enough time today to try it on the Rower and sneaked under 17" for the first time.
DF191
0:16.9 100m 1:24.5 580 2296 53
0:04.8 25m 1:35.9 396 1661 50
0:04.0 50m 1:20.0 684 2652 59
0:04.1 75m 1:22.0 635 2484 44
0:04.0 100m 1:20.0 684 2652 60
aussie nick wrote: ↑March 24th, 2022, 12:33 amBOOM - he's a sprinter now too!winniewinser wrote: ↑March 23rd, 2022, 5:31 pmAfter the Skierg 100m I had just enough time today to try it on the Rower and sneaked under 17" for the first time.
DF191
0:16.9 100m 1:24.5 580 2296 53
0:04.8 25m 1:35.9 396 1661 50
0:04.0 50m 1:20.0 684 2652 59
0:04.1 75m 1:22.0 635 2484 44
0:04.0 100m 1:20.0 684 2652 60
congrats on breaking 17
....not sure I'll ever be that strong in this area but gains are there I think if I continue with weights.Wow, 2 big improvements, well done, weights worked well!winniewinser wrote: ↑March 23rd, 2022, 5:31 pmAfter the Skierg 100m I had just enough time today to try it on the Rower and sneaked under 17" for the first time.
DF191
0:16.9 100m 1:24.5 580 2296 53
0:04.8 25m 1:35.9 396 1661 50
0:04.0 50m 1:20.0 684 2652 59
0:04.1 75m 1:22.0 635 2484 44
0:04.0 100m 1:20.0 684 2652 60
Cheer MartinMartinSH4321 wrote: ↑March 24th, 2022, 5:32 amWow, 2 big improvements, well done, weights worked well!winniewinser wrote: ↑March 23rd, 2022, 5:31 pmAfter the Skierg 100m I had just enough time today to try it on the Rower and sneaked under 17" for the first time.
DF191
0:16.9 100m 1:24.5 580 2296 53
0:04.8 25m 1:35.9 396 1661 50
0:04.0 50m 1:20.0 684 2652 59
0:04.1 75m 1:22.0 635 2484 44
0:04.0 100m 1:20.0 684 2652 60
winniewinser wrote: ↑March 24th, 2022, 6:04 amCheer MartinMartinSH4321 wrote: ↑March 24th, 2022, 5:32 amWow, 2 big improvements, well done, weights worked well!winniewinser wrote: ↑March 23rd, 2022, 5:31 pmAfter the Skierg 100m I had just enough time today to try it on the Rower and sneaked under 17" for the first time.
DF191
0:16.9 100m 1:24.5 580 2296 53
0:04.8 25m 1:35.9 396 1661 50
0:04.0 50m 1:20.0 684 2652 59
0:04.1 75m 1:22.0 635 2484 44
0:04.0 100m 1:20.0 684 2652 60
You must be like Arnie Schwarzenegger by now with all your weight work
That looks painful, but a PB is a PB no matter how small, and you really wrestled it back under control for the last 1k. Pure pride taking control.winniewinser wrote: ↑March 29th, 2022, 4:23 amHardly worth shouting about but a PB nonetheless.....
Skierg 5km TT ....a tiny PB of 0.4s where I was hoping for 15-20s. You can see where it got messiest
19:37.9 5,000m 01:57.7 39
03:52.1 1,000m 01:56.0 40
03:54.0 2,000m 01:57.0 38
03:57.6 3,000m 01:58.8 39
04:02.5 4,000m 02:01.2 38
03:51.7 5,000m 01:55.8 42
More to come on a better day
Got dark early on tbh but 3.5-4.5km was where I was swearing at myselfDangerscouse wrote: ↑March 29th, 2022, 11:20 amThat looks painful, but a PB is a PB no matter how small, and you really wrestled it back under control for the last 1k. Pure pride taking control.
Yes Keith!!! With your recent shorter distance training, this is a really great result...and far too close to mineKeithT wrote: ↑March 29th, 2022, 2:18 pmNew 30 Minute PB - 8444!
Decided to give the 30 minute a try for the CTC and it was "low hanging fruit" as my old PB was done in 2020 and was about the same pace as my 10K PB. That said, I am very happy with result. I spent a lot of time working on 1K leading up to March so a longer TT didn't seem to be optimal for me right now. However, I decided I wanted to try for 8400 and possibly sub 1:47 pace. Plan was to do first 6 minutes at 1:46, then 1:47 for next 12 minutes, then fight and do what I could from 18-24 minutes and then hold on for last 6 minutes. Row went close to plan as the first 18 minutes were almost exactly what I wanted. The 18-24 was miserable as always and I slowed some and was really doubting I could maintain but fought thru it. Then in last 6 minutes I lowered a little to 1:47 again to try and ride that out for 3 minutes and then to my surprise in last 3 minutes I was able to go faster to end the last 6 minutes at 1:45 flat. Stroke rate was 2 higher than my previous PB (27 compared to 25):
Time/MTRS/Pace/SPM
30:00/8444/1:46.5/27
06:00/1698/1:46.0/28
12:00/1687/1:46.6/27
18:00/1678/1:47.2/27
24:00/1668/1:47.9/26
30:00/1713/1:45.0/28
Well done Alex, a PB is a PB!winniewinser wrote: ↑March 29th, 2022, 4:23 amHardly worth shouting about but a PB nonetheless.....
Skierg 5km TT ....a tiny PB of 0.4s where I was hoping for 15-20s. You can see where it got messiest
19:37.9 5,000m 01:57.7 39
03:52.1 1,000m 01:56.0 40
03:54.0 2,000m 01:57.0 38
03:57.6 3,000m 01:58.8 39
04:02.5 4,000m 02:01.2 38
03:51.7 5,000m 01:55.8 42
More to come on a better day