New Personal Best! Brag About That New Pb!

[MartinSH4321]

New 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

Great PB Keith, back to full fitness!

[KeithT]

New 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

Yes Keith!!! With your recent shorter distance training, this is a really great result...and far too close to mine

LOL - thanks Stu! I would like to say if I trained more for it or on a different day I would do better. However, I felt unexpectedly really good today and things went well, so I don't see me catching you. Things aligned for me today.

[KeithT]

New 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

Great PB Keith, back to full fitness!

Thanks Martin. I knew I was in good shape for 1K and such but didn't expect to do this for a longer row. Was one of those rare days where I just felt good and was mentally able to push thru.

[winniewinser]

New 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

Crikey that's strong

[KeithT]

New 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

Crikey that's strong

Thanks Alex!

[aussie nick]

New 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

super impressive Keith - congratulations!

(sorry to do this to you, but with your 1k and now this 30 mins PR....I can't help feeling you've got some unfinished business with that 2k PR now)

[Dutch]

Hardly 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

Well done alex, a pb is a pb all the same!

[Dutch]

New 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

Nice going there keith, brilliant last 6 mins.

[winniewinser]

Well done alex, a pb is a pb all the same!

Thx Dutch

[KeithT]

New 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

super impressive Keith - congratulations!

(sorry to do this to you, but with your 1k and now this 30 mins PR....I can't help feeling you've got some unfinished business with that 2k PR now)

Well, the 2K is going to be my main focus this year. Going to do my first 50K on May 1 just to do (not going for some specific time) and will randomly test other distances but mainly want to improve my 2K and do the World Championship in Toronto next year.

[KeithT]

New 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

Nice going there keith, brilliant last 6 mins.

Thanks, the last 6 minutes (especially the last 3) was a surprise.

[nick rockliff]

New 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

Missed this, well done.

[KeithT]

New 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

Missed this, well done.

Thanks - the PB wasn't a surprise but the final result was. I haven't posted a PB for a while either, so that was good.

[fragandclear]

First real attempt at a 500m time (so technically a PR I guess) - 1:30.00.

Did this after a "sprint" session so I had already more than warmed up. This would have been my sixth 500m within half an hour.

Also a couple of notes for my own reference:

• Erg needs to be properly situated. Wobbling about like crazy.

• Started sliding of the seat at the halfway mark. Very distracting

• Next 500m attempt should have a specific test warmup as opposed to the usual workout immediately beforehand. Duh.

[winniewinser]

First real attempt at a 500m time (so technically a PR I guess) - 1:30.00.

Did this after a "sprint" session so I had already more than warmed up. This would have been my sixth 500m within half an hour.

Also a couple of notes for my own reference:

• Erg needs to be properly situated. Wobbling about like crazy.

• Started sliding of the seat at the halfway mark. Very distracting

• Next 500m attempt should have a specific test warmup as opposed to the usual workout immediately beforehand. Duh.

Great line in the sand for a first 500m.

Recommend weighting down the erg to help it from moving about.