New Personal Best! Brag About That New Pb!

[Dangerscouse]

Thanks Nick, I'm curious too

What's your target for the 500? Sub 1:19 must be possible now

[MartinSH4321]

Thanks Nick, I'm curious too

What's your target for the 500? Sub 1:19 must be possible now

Main target is 400m 1', if I can do this sub 1:19 500m should be well in reach

[aussie nick]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

[nick rockliff]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

Nice one Nick, well done.

[MartinSH4321]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

Well done Nick, great effort and sub18 in reach soon!

[Dangerscouse]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

Well done Nick, that sounds like you did give it your all. Your first 1k was too fast by the looks of things, so you can hopefully squeeze more out relatively easily with better strategy.

[aussie nick]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

Well done Nick, that sounds like you did give it your all. Your first 1k was too fast by the looks of things, so you can hopefully squeeze more out relatively easily with better strategy.

thanks Martin and Nick!

thanks Stu. re the pacing...I don't know? the first k ended up being the same as the overall time and it did allow me to relax a little in km 2 & 3 and know that I was still on pace, so I think the next time I'll try to stay at 1.49.0 ish pace through the first 3k and then accelerate off a faster pace to get closer to sub 18

I think in terms of yesterday's race plan, not accelerating a little more in the 4th km might have cost me a few seconds...albeit perhaps that was what allowed me to speed up a lot in the final 600.

I'm going to do some longer steady states, longer intervals and a 10k tt in the next 3 weeks which will hopefully help condition me mentally and physically for another attempt at the end of June

[Dangerscouse]

thanks Stu. re the pacing...I don't know? the first k ended up being the same as the overall time and it did allow me to relax a little in km 2 & 3 and know that I was still on pace, so I think the next time I'll try to stay at 1.49.0 ish pace through the first 3k and then accelerate off a faster pace to get closer to sub 18

I think in terms of yesterday's race plan, not accelerating a little more in the 4th km might have cost me a few seconds...albeit perhaps that was what allowed me to speed up a lot in the final 600.

I'm going to do some longer steady states, longer intervals and a 10k tt in the next 3 weeks which will hopefully help condition me mentally and physically for another attempt at the end of June

Fair point. It is a delicate balancing act, and half of the battle is confidence and desire to keep going when you all you want to do is slow down.

[max_ratcliffe]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

Great row Nick.

Pacing looks spot on to me.

I think it was Henry who suggested slowing down a tad between 3.5k and 4.5k to leave enough in the tank for a final assault at the finish. I don't know whether there's a physiological reason for that, but mentally I think it helped me on the skierg 5k I did in the TdS.

[aussie nick]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

Great row Nick.

Pacing looks spot on to me.

I think it was Henry who suggested slowing down a tad between 3.5k and 4.5k to leave enough in the tank for a final assault at the finish. I don't know whether there's a physiological reason for that, but mentally I think it helped me on the skierg 5k I did in the TdS.

thanks Max and yep that makes some sense. I'm sure that the more times you row a distance, the more you develop your own rhythm and your mind starts to become familiar with the rollercoaster of different 'feelings'. As I wrote yesterday, I had a quite unpleasant wobble physically from about 1900 til about 1600 to go and it took me another few mins to get my confidence back and then start thinking about attacking it again.

[Dangerscouse]

thanks Max and yep that makes some sense. I'm sure that the more times you row a distance, the more you develop your own rhythm and your mind starts to become familiar with the rollercoaster of different 'feelings'. As I wrote yesterday, I had a quite unpleasant wobble physically from about 1900 til about 1600 to go and it took me another few mins to get my confidence back and then start thinking about attacking it again.

I have always found that I get a major wobble at about 3.5k into a 5k, if I'm doing a TT. I think that it's getting almost as hard physically as it will get, and mentally it's not close enough to the end to give you any reassurance.

Pacing can be quite a personal thing, as Keith likes to positive split, but others prefer a neutral split or a negative split. A good example is the French protocol for the 2k ie hard first 500, back off in the middle 1k, and finishing harder for the last 500, but this doesn't work for me as significant positive splits are destructive for my mindset.

[Elizabeth]

Awesome Nick!

I also tackled the CTC this morning and hit a 12.6 second PR.

My general preferred strategy is negative splits. I had a really hard time slowing into a reasonable place in the first 300m or so (reasonable for me meaning 1:50-1:51 and not 1:45), and had to talk myself into slowing down. The 3.5k mark was challenging and I started mentally dividing the rest into small chunks to keep focus. I didn't have much in the tank at the end and tried to sprint it in for just under 18:25 but missed it. My goal going into it was sub-18:30, so I'm really happy.

Time Meters Pace Watts Cal/Hr S/M
18:25.4 5,000m 1:50.5 259 1191 28 173
3:41.0 1,000m 1:50.5 259 1192 28 166
3:42.2 2,000m 1:51.1 255 1178 27 171
3:41.7 3,000m 1:50.8 257 1184 28 175
3:41.4 4,000m 1:50.7 258 1187 27 176
3:39.1 5,000m 1:49.5 266 1216 28 179

Hopefully this CTC will bring a bunch of PRs. It's fun to have it focused on a ranked distance.

[nick rockliff]

Awesome Nick!

I also tackled the CTC this morning and hit a 12.6 second PR.

My general preferred strategy is negative splits. I had a really hard time slowing into a reasonable place in the first 300m or so (reasonable for me meaning 1:50-1:51 and not 1:45), and had to talk myself into slowing down. The 3.5k mark was challenging and I started mentally dividing the rest into small chunks to keep focus. I didn't have much in the tank at the end and tried to sprint it in for just under 18:25 but missed it. My goal going into it was sub-18:30, so I'm really happy.

Time Meters Pace Watts Cal/Hr S/M
18:25.4 5,000m 1:50.5 259 1191 28 173
3:41.0 1,000m 1:50.5 259 1192 28 166
3:42.2 2,000m 1:51.1 255 1178 27 171
3:41.7 3,000m 1:50.8 257 1184 28 175
3:41.4 4,000m 1:50.7 258 1187 27 176
3:39.1 5,000m 1:49.5 266 1216 28 179

Hopefully this CTC will bring a bunch of PRs. It's fun to have it focused on a ranked distance.

Great 5k, this puts you in the realms of a sub 7 2k and makes all of the PRs in your signature above 5k look a bit soft.

[aussie nick]

Awesome Nick!

I also tackled the CTC this morning and hit a 12.6 second PR.

My general preferred strategy is negative splits. I had a really hard time slowing into a reasonable place in the first 300m or so (reasonable for me meaning 1:50-1:51 and not 1:45), and had to talk myself into slowing down. The 3.5k mark was challenging and I started mentally dividing the rest into small chunks to keep focus. I didn't have much in the tank at the end and tried to sprint it in for just under 18:25 but missed it. My goal going into it was sub-18:30, so I'm really happy.

Time Meters Pace Watts Cal/Hr S/M
18:25.4 5,000m 1:50.5 259 1191 28 173
3:41.0 1,000m 1:50.5 259 1192 28 166
3:42.2 2,000m 1:51.1 255 1178 27 171
3:41.7 3,000m 1:50.8 257 1184 28 175
3:41.4 4,000m 1:50.7 258 1187 27 176
3:39.1 5,000m 1:49.5 266 1216 28 179

Hopefully this CTC will bring a bunch of PRs. It's fun to have it focused on a ranked distance.

thanks Elizabeth and big congrats on your PR - 12.6 seconds off is a monster! Yours looks really well paced and given how much distance work you've done recently, it probably makes sense to even pace it or even positive split it because I'm sure this distance feels like a sprint and 'holding on' wouldn't be the concern it is for us sprinters!

I agree re the CTC being a ranking distance is fun. Will you go again later in the month?

[Elizabeth]

thanks Elizabeth and big congrats on your PR - 12.6 seconds off is a monster! Yours looks really well paced and given how much distance work you've done recently, it probably makes sense to even pace it or even positive split it because I'm sure this distance feels like a sprint and 'holding on' wouldn't be the concern it is for us sprinters!

I agree re the CTC being a ranking distance is fun. Will you go again later in the month?

Thanks Nick! I think this is my one go at it. I wanted to make it count.

Great 5k, this puts you in the realms of a sub 7 2k and makes all of the PRs in your signature above 5k look a bit soft.

Thank you! I really want to hit a sub-7 2k and think I'm nearly there.

I plan to cycle through some of the ranking pieces between 6k and 1 hour over the next couple of months, and I'll see what I can do. I'm a little concerned about how hot it's getting, and if I'll be able to keep this up over the summer. I got a pretty powerful fan which I'm hoping helps... we will see.