New Personal Best! Brag About That New Pb!

[fragandclear]

Time Meters Pace Watts Cal/Hr S/M HR
18:52.1 5,000m 1:53.2 241 1130 25 180
3:43.7 1,000m 1:51.8 250 1160 25 175
3:43.4 2,000m 1:51.7 251 1164 26 179
3:47.7 3,000m 1:53.8 237 1116 26 179
3:54.2 4,000m 1:57.1 218 1050 24 181
3:43.1 5,000m 1:51.5 252 1167 27 186

Put down this 5k on the last day of the season... lowered my previous PB from 19:15.5 to 18:52.1... I kinda screwed up the tactics as my intent was to rate around 28 in the 1:52-53 range, except I had some issues getting my rating up there. For that reason, I believe I was a little over-reliant on brute force as opposed to the cardio system.

In training leading up to the effort I had the sense that 1:52-3 was going to be my "cruising speed" however in the 4k split my quads were begging for mercy and I was worried I was going to blow myself up. I was able to hold on and fight back to dump everything I had into it. I think with superior tactics there were another 7-10 seconds on the table at this distance.

For this coming season I have a few goals aside from being consistent. I would like to complete all of the ranked pieces (except the 100km) and see which of my distances stacks up best across the range at a percentile basis and see how highly ranked I can become with a consistent push of training for that.

It's always a good day when you take a big chunk off a previous time, well done.

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M HR
18:52.1 5,000m 1:53.2 241 1130 25 180
3:43.7 1,000m 1:51.8 250 1160 25 175
3:43.4 2,000m 1:51.7 251 1164 26 179
3:47.7 3,000m 1:53.8 237 1116 26 179
3:54.2 4,000m 1:57.1 218 1050 24 181
3:43.1 5,000m 1:51.5 252 1167 27 186

Put down this 5k on the last day of the season... lowered my previous PB from 19:15.5 to 18:52.1... I kinda screwed up the tactics as my intent was to rate around 28 in the 1:52-53 range, except I had some issues getting my rating up there. For that reason, I believe I was a little over-reliant on brute force as opposed to the cardio system.

In training leading up to the effort I had the sense that 1:52-3 was going to be my "cruising speed" however in the 4k split my quads were begging for mercy and I was worried I was going to blow myself up. I was able to hold on and fight back to dump everything I had into it. I think with superior tactics there were another 7-10 seconds on the table at this distance.

For this coming season I have a few goals aside from being consistent. I would like to complete all of the ranked pieces (except the 100km) and see which of my distances stacks up best across the range at a percentile basis and see how highly ranked I can become with a consistent push of training for that.

That's a big chunk to take out of your PB. Well done

[MPx]

50K PB....because it was my first one!

Stunning Keith. Given that I struggle to do just one HM a year the idea of taking on these longer distances its totally beyond me. Very impressive to have made it to the end once things started to go wrong. Well done sir!

[DavidA]

Time Meters Pace Watts Cal/Hr S/M HR
18:52.1 5,000m 1:53.2 241 1130 25 180
3:43.7 1,000m 1:51.8 250 1160 25 175
3:43.4 2,000m 1:51.7 251 1164 26 179
3:47.7 3,000m 1:53.8 237 1116 26 179
3:54.2 4,000m 1:57.1 218 1050 24 181
3:43.1 5,000m 1:51.5 252 1167 27 186

Put down this 5k on the last day of the season... lowered my previous PB from 19:15.5 to 18:52.1... I kinda screwed up the tactics as my intent was to rate around 28 in the 1:52-53 range, except I had some issues getting my rating up there. For that reason, I believe I was a little over-reliant on brute force as opposed to the cardio system.

In training leading up to the effort I had the sense that 1:52-3 was going to be my "cruising speed" however in the 4k split my quads were begging for mercy and I was worried I was going to blow myself up. I was able to hold on and fight back to dump everything I had into it. I think with superior tactics there were another 7-10 seconds on the table at this distance.

For this coming season I have a few goals aside from being consistent. I would like to complete all of the ranked pieces (except the 100km) and see which of my distances stacks up best across the range at a percentile basis and see how highly ranked I can become with a consistent push of training for that.

Congratulations!
Great way to end the ranking season.
Not only to under 19, but to take such a huge chunk off your previous PB - wow!

David

[KeithT]

50K PB....because it was my first one!

Stunning Keith. Given that I struggle to do just one HM a year the idea of taking on these longer distances its totally beyond me. Very impressive to have made it to the end once things started to go wrong. Well done sir!

Thanks! I do a 20K (or HM) row once a week but the super long rows are still not my best. I was happy to finish even if time could have been better - in the end it was a survival.

[Dutch]

I did a 15 min bike erg today and then had a bath and thought "oh its the start of the new season" lets go low fruit record hunting as their wont be much competition at the moment lol.
Last year I ended up 2nd in the 500m bike erg rankings for GB over 50s and 5th in the 1k bike erg rankings for GB over 50s, so was fairly happy with that.
I did the rowing 100m, bike erg 200 and 500 and ended up with the following:

Row erg, 100m over 50s current season world record, 16.2 secs, watts 659, spm 59, av 1.21.0, df 227.

bike erg, 200m over 50s current season world record, 16.5 secs, watts 623, rpm 98, av 1.22.5, df 131.

Bike erg, 500m over 50s current season world record 44.0 secs, watts 514, rpm 103, av 1.27.9, df 95.

The 100 row equalled my own pb from Jan last year and a new lp of 1.17, very briefly though.
The 200 bike time was a pb for me by over 4 tenths. There is more in the tank here. Now I am squatting this has had a good effect.
All records were set within 45 mins of getting out of the bath and it was cracking fun setting them and my dinner was in the oven cooking as well!

[aussie nick]

Time Meters Pace Watts Cal/Hr S/M HR
18:52.1 5,000m 1:53.2 241 1130 25 180
3:43.7 1,000m 1:51.8 250 1160 25 175
3:43.4 2,000m 1:51.7 251 1164 26 179
3:47.7 3,000m 1:53.8 237 1116 26 179
3:54.2 4,000m 1:57.1 218 1050 24 181
3:43.1 5,000m 1:51.5 252 1167 27 186

Put down this 5k on the last day of the season... lowered my previous PB from 19:15.5 to 18:52.1... I kinda screwed up the tactics as my intent was to rate around 28 in the 1:52-53 range, except I had some issues getting my rating up there. For that reason, I believe I was a little over-reliant on brute force as opposed to the cardio system.

In training leading up to the effort I had the sense that 1:52-3 was going to be my "cruising speed" however in the 4k split my quads were begging for mercy and I was worried I was going to blow myself up. I was able to hold on and fight back to dump everything I had into it. I think with superior tactics there were another 7-10 seconds on the table at this distance.

For this coming season I have a few goals aside from being consistent. I would like to complete all of the ranked pieces (except the 100km) and see which of my distances stacks up best across the range at a percentile basis and see how highly ranked I can become with a consistent push of training for that.

great PR - well done! There's clearly more to come too

[winniewinser]

50K PB....because it was my first one!

So, this may ramble but what a strange and partly horrifying experience. I promised that I was not going for a specific time and just wanted to finish the 50K. With that idea I figured the 50K would be easier than my 2 prior FMs in the last 2 years where I did try to hit a goal time. I did say that I wanted to be under 3:30 but thought that was a guarantee. Well, of course my plans got completely wrecked. I had an idea to do a fairly aggressive positive split and build a little cushion in case I needed it later. Plan was to do 5K at 1:57 pace then slow to 1:59, 2:01.....slow 2 seconds every 5K and end rowing at a slow 2:15, this gets me under 3:30.

I had an simple breakfast of oatmeal, banana and some peanut butter - had two bottles of sports drink by my side and slices of banana and oranges to refuel a bit every 5K. Off we go (10:00 AM) - I do the 1:57 5K as planned and feel good and then decide to just drop 1 second to 1:58 for second 5K. Thru 10K I feel shockingly good, so decide to drop just 1 second to 1:59 for third 5K, then since still feeling good keep it there for the next 5K. Then drop to 2:00 for the 5th 5K. So, halfway in and I am on a 1:58.6 pace and feel great!

This is where I start thinking "I can average a sub 2:00 pace for the 50K - I can go like 2:01 the rest of the way and hit that". So, 6th and 7th 5k at 2:01. Suddenly at 35K mark I started feeling bad - I knew this would come and was ready but I couldn't fight it and I slowed to a 2:05 pace. However, I am still right at 2:00 pace overall with 10K to go and that's when I hit a wall like nothing I have ever experience before. I mean I get to the point of muscles freezing up when doing 500M, 1K and 2K TTs when sprinting and I was beyond exhausted at the end of my FMs but this was different. I started getting cramps in my forearms and weird pains everywhere and my sitz bones were in agony. I was pulling hard but got to where I was pulling 2:10. All thoughts of 2:00 were gone and my mind was screaming at me to stop - I slowed way down into the 2:15 and even 2:20 range for a bit. I was in pure survival mode the rest of the way and ended the whole thing at a 2:02.3 pace - 3:23:49.9 total.

When done I was a mess. I couldn't, eat for several hours and I felt hot/cold on and off and my sitz bones were a disaster. I felt a little better in the evening and finally ate and moved around some. Now what's really weird is today I feel fine and my leg muscles and such aren't even sore. Other than a couple blisters I feel fine other than sitz bones. The way I felt after I thought I was going to be a mess for days. I am having a hard time trying to understand what happened to me. Anyway, that's my long story for my first 50K.

Huge effort and a great result....congrats Keith!

[sizzlefuzz]

Time Meters Pace Watts Cal/Hr S/M HR
18:52.1 5,000m 1:53.2 241 1130 25 180
3:43.7 1,000m 1:51.8 250 1160 25 175
3:43.4 2,000m 1:51.7 251 1164 26 179
3:47.7 3,000m 1:53.8 237 1116 26 179
3:54.2 4,000m 1:57.1 218 1050 24 181
3:43.1 5,000m 1:51.5 252 1167 27 186

Put down this 5k on the last day of the season... lowered my previous PB from 19:15.5 to 18:52.1... I kinda screwed up the tactics as my intent was to rate around 28 in the 1:52-53 range, except I had some issues getting my rating up there. For that reason, I believe I was a little over-reliant on brute force as opposed to the cardio system.

In training leading up to the effort I had the sense that 1:52-3 was going to be my "cruising speed" however in the 4k split my quads were begging for mercy and I was worried I was going to blow myself up. I was able to hold on and fight back to dump everything I had into it. I think with superior tactics there were another 7-10 seconds on the table at this distance.

For this coming season I have a few goals aside from being consistent. I would like to complete all of the ranked pieces (except the 100km) and see which of my distances stacks up best across the range at a percentile basis and see how highly ranked I can become with a consistent push of training for that.

great PR - well done! There's clearly more to come too

Thanks! Yea, Going focus on setting PBs for things in the 2k and down for the next little bit and the run back the longer distance stuff after a focused block through the summer I think.

[sizzlefuzz]

Time Meters Pace Watts Cal/Hr S/M HR
18:52.1 5,000m 1:53.2 241 1130 25 180
3:43.7 1,000m 1:51.8 250 1160 25 175
3:43.4 2,000m 1:51.7 251 1164 26 179
3:47.7 3,000m 1:53.8 237 1116 26 179
3:54.2 4,000m 1:57.1 218 1050 24 181
3:43.1 5,000m 1:51.5 252 1167 27 186

Put down this 5k on the last day of the season... lowered my previous PB from 19:15.5 to 18:52.1... I kinda screwed up the tactics as my intent was to rate around 28 in the 1:52-53 range, except I had some issues getting my rating up there. For that reason, I believe I was a little over-reliant on brute force as opposed to the cardio system.

In training leading up to the effort I had the sense that 1:52-3 was going to be my "cruising speed" however in the 4k split my quads were begging for mercy and I was worried I was going to blow myself up. I was able to hold on and fight back to dump everything I had into it. I think with superior tactics there were another 7-10 seconds on the table at this distance.

For this coming season I have a few goals aside from being consistent. I would like to complete all of the ranked pieces (except the 100km) and see which of my distances stacks up best across the range at a percentile basis and see how highly ranked I can become with a consistent push of training for that.

Congratulations!
Great way to end the ranking season.
Not only to under 19, but to take such a huge chunk off your previous PB - wow!

David

Making "technique gains" definitely played a major role in beating my previous PB. Thank you for the props!

[sizzlefuzz]

Time Meters Pace Watts Cal/Hr S/M HR
6:58.6 2,000m 1:44.6 305 1351 30 181
1:46.4 500m 1:46.4 291 1300 30 176
1:46.5 1,000m 1:46.5 290 1297 29 181
1:45.3 1,500m 1:45.3 300 1331 30 183
1:40.5 2,000m 1:40.5 345 1486 34 187

Lowered my 2k PB from 7:11.4 to 6:58.6.

Just completed this one a few moments ago. Coming off my recent 5k PB I decided to give the 2k a go. Based on some rudimentary Paul's law calculations my expected range was between 6:44 (based on my 500m PB) and 7:06 (based on my 5k PB)... I really wanted to be in the sub-6:50 range, but when I was rating 30 in the first 500 and seeing what my split was, I reevaluated things to focus on hitting sub-7. Happy with where this put me in the age/weight percentiles... might even mess around with a 1k and 1 minute test this week before I begin a new training plan.

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M HR
6:58.6 2,000m 1:44.6 305 1351 30 181
1:46.4 500m 1:46.4 291 1300 30 176
1:46.5 1,000m 1:46.5 290 1297 29 181
1:45.3 1,500m 1:45.3 300 1331 30 183
1:40.5 2,000m 1:40.5 345 1486 34 187

Lowered my 2k PB from 7:11.4 to 6:58.6.

Just completed this one a few moments ago. Coming off my recent 5k PB I decided to give the 2k a go. Based on some rudimentary Paul's law calculations my expected range was between 6:44 (based on my 500m PB) and 7:06 (based on my 5k PB)... I really wanted to be in the sub-6:50 range, but when I was rating 30 in the first 500 and seeing what my split was, I reevaluated things to focus on hitting sub-7. Happy with where this put me in the age/weight percentiles... might even mess around with a 1k and 1 minute test this week before I begin a new training plan.

Great result and you've achieved probably the most significant milestone.

Looking at that last 500m, you definitely have got a lot more to give next time

[sizzlefuzz]

Time Meters Pace Watts Cal/Hr S/M HR
6:58.6 2,000m 1:44.6 305 1351 30 181
1:46.4 500m 1:46.4 291 1300 30 176
1:46.5 1,000m 1:46.5 290 1297 29 181
1:45.3 1,500m 1:45.3 300 1331 30 183
1:40.5 2,000m 1:40.5 345 1486 34 187

Lowered my 2k PB from 7:11.4 to 6:58.6.

Just completed this one a few moments ago. Coming off my recent 5k PB I decided to give the 2k a go. Based on some rudimentary Paul's law calculations my expected range was between 6:44 (based on my 500m PB) and 7:06 (based on my 5k PB)... I really wanted to be in the sub-6:50 range, but when I was rating 30 in the first 500 and seeing what my split was, I reevaluated things to focus on hitting sub-7. Happy with where this put me in the age/weight percentiles... might even mess around with a 1k and 1 minute test this week before I begin a new training plan.

Great result and you've achieved probably the most significant milestone.

Looking at that last 500m, you definitely have got a lot more to give next time

Thank you, yes looking back at it I think I agree with you. My previous 2k attempt was a definite “fly and die” emphasis on the dying portion… I didn’t want to overlook this one and miss the 7 minute barrier.

My 2 goals going into this were sub-6:50, and then sub-7 if I was off-target.

Now that I achieved that goal of sub-7 I think I can focus on a more balanced attack at the distance. Also, I believe I may have thrown myself off the rhythm a bit by attempting a PB effort in the morning. All of my previous hard TTs had been done in the afternoon or evening so part of it was getting my body primed for the effort. I guess if I want to do CRASH-B or any other smaller indoor rowing comp I will need to be prepared to go max effort at any time of day.

I was happy with how I worked with a fairly consistent rating, though I do realize that if I could have squeezed a little more out of the first 1500, a better overall time is to come.

[aussie nick]

Time Meters Pace Watts Cal/Hr S/M HR
6:58.6 2,000m 1:44.6 305 1351 30 181
1:46.4 500m 1:46.4 291 1300 30 176
1:46.5 1,000m 1:46.5 290 1297 29 181
1:45.3 1,500m 1:45.3 300 1331 30 183
1:40.5 2,000m 1:40.5 345 1486 34 187

Lowered my 2k PB from 7:11.4 to 6:58.6.

Just completed this one a few moments ago. Coming off my recent 5k PB I decided to give the 2k a go. Based on some rudimentary Paul's law calculations my expected range was between 6:44 (based on my 500m PB) and 7:06 (based on my 5k PB)... I really wanted to be in the sub-6:50 range, but when I was rating 30 in the first 500 and seeing what my split was, I reevaluated things to focus on hitting sub-7. Happy with where this put me in the age/weight percentiles... might even mess around with a 1k and 1 minute test this week before I begin a new training plan.

great work and that's a huge PR.

from looking at your splits, I'd think if you can go through half way in 1.43 then you should be able to hold on and might be able to still negative split it next time out.

well done

[winniewinser]

Time Meters Pace Watts Cal/Hr S/M HR
6:58.6 2,000m 1:44.6 305 1351 30 181
1:46.4 500m 1:46.4 291 1300 30 176
1:46.5 1,000m 1:46.5 290 1297 29 181
1:45.3 1,500m 1:45.3 300 1331 30 183
1:40.5 2,000m 1:40.5 345 1486 34 187

Lowered my 2k PB from 7:11.4 to 6:58.6.

Just completed this one a few moments ago. Coming off my recent 5k PB I decided to give the 2k a go. Based on some rudimentary Paul's law calculations my expected range was between 6:44 (based on my 500m PB) and 7:06 (based on my 5k PB)... I really wanted to be in the sub-6:50 range, but when I was rating 30 in the first 500 and seeing what my split was, I reevaluated things to focus on hitting sub-7. Happy with where this put me in the age/weight percentiles... might even mess around with a 1k and 1 minute test this week before I begin a new training plan.

Big jump and a huge milestone going sub 7.....congrats