New Personal Best! Brag About That New Pb!

[winniewinser]

If I ever see 18:30 again I'll be over the moon

Nick and Sascha will be whizzing past

You'll get 18:30. You're capable of that now.

Feels like a challenge...accepted

Edit.....1:51 required ....gulp

[DavidA]

new 5k PB - 6.3 seconds faster than my previous best.

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

Congratulations on the PB and the big improvement!
(But now you have to beat 18 min )

David

[KeithT]

new 5k PB - 6.3 seconds faster than my previous best.

I used Nick Rockliff's advice to conquer my erg fear and planned it mentally and in writing like a training session. I had a target rate and pace for every 1k up to 3k and then a target rate only for the 4th and 5th ks, so that there was less mental pressure and expectation weighing me down and it really helped

Of course the big goal is sub 18 and I would have loved to go underneath it but I just didn't have enough in my lungs either to start the acceleration with 1k to go, or to accelerate harder with 600m to go. With about 300m left, I briefly saw 18.01 on the screen as the predicted time, but I just didn't have anything left to go for it. So I think ultimately the time is a true representation of my current PR. sub 18 will come with consistent training and I'm happy with the progress I'm making

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

3:37.4 1,000m 1:48.7 273 1237 25
3:38.8 1,000m 1:49.4 267 1219 26
3:37.4 1,000m 1:48.7 273 1237 27
3:36.7 1,000m 1:48.3 275 1246 28
3:31.9 1,000m 1:45.9 294 1312 30

Excellent!! I was very happy to see this. You definitely have sub 18 in you - even with just a little flatter pacing but it was good to see the strong finish. Also glad you won some mental battles - some times it s the bigger thing to overcome.

[aussie nick]

thank you everybody. I'd be lying if I said there wasn't a tiny tinge of disappointment at not managing to get 2.3 seconds quicker but it's a 13 second improvement on my 5k since May. Progress has slowed since those glorious days last year when rowing was new and easy and times seemed to be falling constantly but it's all still going in the right direction and I'm very happy about that

[aussie nick]

new 5k PB - 6.3 seconds faster than my previous best.

Wow, congrats
Happy to see you not hitting u18, so I have a little chance to go under before you do

Very well done

I thought I'd replied to this yesterday - you have a good chance now if you keep improving. I have a 3 week vacation from mid Sept and I'm not sure if I'll be able to row at all, so realistically it might take til the end of the year to get my fitness back to this level. Go for it!

[OGM Boxing]

Hit a PB yesterday for 30 minutes - 7961 meters

Im 5'8" and 163lbs currently
age:50

Oh and I was dragging ass tired before Is started as I had a fight with my pillow the night before and judging by my hair in the morning the pillow won.

[aussie nick]

new 5k PB - 6.3 seconds faster than my previous best.

I used Nick Rockliff's advice to conquer my erg fear and planned it mentally and in writing like a training session. I had a target rate and pace for every 1k up to 3k and then a target rate only for the 4th and 5th ks, so that there was less mental pressure and expectation weighing me down and it really helped

Of course the big goal is sub 18 and I would have loved to go underneath it but I just didn't have enough in my lungs either to start the acceleration with 1k to go, or to accelerate harder with 600m to go. With about 300m left, I briefly saw 18.01 on the screen as the predicted time, but I just didn't have anything left to go for it. So I think ultimately the time is a true representation of my current PR. sub 18 will come with consistent training and I'm happy with the progress I'm making

Time Meters Pace Watts Cal/Hr S/M
18:02.2 5,000m 1:48.2 276 1250 27

3:37.4 1,000m 1:48.7 273 1237 25
3:38.8 1,000m 1:49.4 267 1219 26
3:37.4 1,000m 1:48.7 273 1237 27
3:36.7 1,000m 1:48.3 275 1246 28
3:31.9 1,000m 1:45.9 294 1312 30

Nice one Nick, you now have a solid set of numbers to take forward for training. Looking at the splits, my only advice would be to start with a higher rate and stick with that for the first 4k. You will have wasted energy rating at 25/26 for the first 2k.

Nick thanks for your insight and advice. I certainly think you're right that it's a more efficient way to row and I need to get better at rowing at a higher rate from the start of the time trials. I'm just not sure that right now I'm fit enough to do that. When I looked back at all my HDs the thing they all had in common was a higher initial rate while conversely all my successful longer rows have been negative splits where I've increased the rate and pace through the second half. I do think there's some psychology at play in this too, but also maybe that my current level of fitness might be more suited to fewer, harder strokes.

Again, more interval sessions at 28-30 are in the plan because I really should be able to sustain 29 or 30 for 5k. And looking at my splits, that second k at 1.49.4 is probably where I lost the ability to go sub 18. If I'd held it at 1.48.7 and rated a little higher, maybe the target would have been close enough in reach for me to go for it in the final 350.

[aussie nick]

Hit a PB yesterday for 30 minutes - 7961 meters

Im 5'8" and 163lbs currently
age:50

Oh and I was dragging ass tired before Is started as I had a fight with my pillow the night before and judging by my hair in the morning the pillow won.

that's great - congratulations! Can you share your splits, rate etc too?

[OGM Boxing]

Hit a PB yesterday for 30 minutes - 7961 meters

Im 5'8" and 163lbs currently
age:50

Oh and I was dragging ass tired before Is started as I had a fight with my pillow the night before and judging by my hair in the morning the pillow won.

that's great - congratulations! Can you share your splits, rate etc too?

Sure, I copied this from my log book

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,961m 1:53.0 242 1133 30
6:00.0 1,556m 1:55.6 226 1078 31
12:00.0 1,601m 1:52.4 246 1147 31
18:00.0 1,600m 1:52.5 246 1146 30
24:00.0 1,600m 1:52.5 246 1146 30
30:00.0 1,604m 1:52.2 248 1152 31

[Sakly]

Hit a PB yesterday for 30 minutes - 7961 meters

Im 5'8" and 163lbs currently
age:50

Oh and I was dragging ass tired before Is started as I had a fight with my pillow the night before and judging by my hair in the morning the pillow won.

that's great - congratulations! Can you share your splits, rate etc too?

Sure, I copied this from my log book

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,961m 1:53.0 242 1133 30
6:00.0 1,556m 1:55.6 226 1078 31
12:00.0 1,601m 1:52.4 246 1147 31
18:00.0 1,600m 1:52.5 246 1146 30
24:00.0 1,600m 1:52.5 246 1146 30
30:00.0 1,604m 1:52.2 248 1152 31

Very nice consistent last 4 splits
Any reason why first split differs to the slower direction?
8k is around the corner

[Sakly]

new 5k PB - 6.3 seconds faster than my previous best.

Wow, congrats
Happy to see you not hitting u18, so I have a little chance to go under before you do

Very well done

I thought I'd replied to this yesterday - you have a good chance now if you keep improving. I have a 3 week vacation from mid Sept and I'm not sure if I'll be able to row at all, so realistically it might take til the end of the year to get my fitness back to this level. Go for it!

Uuhhh, then I should go for it near time
Lately I feel getting better from digestion point and that leads to better recovery and more power/energy in my trainings.
Even staying @77kg in bodyweight I feel strong and can maintain power for longer times compared to last weeks.

[winniewinser]

Hit a PB yesterday for 30 minutes - 7961 meters

Im 5'8" and 163lbs currently
age:50

Oh and I was dragging ass tired before Is started as I had a fight with my pillow the night before and judging by my hair in the morning the pillow won.

That a really nice 30' for a LWT....you must have a decent engine in you

Congrats

[Dangerscouse]

Hit a PB yesterday for 30 minutes - 7961 meters

Im 5'8" and 163lbs currently
age:50

Oh and I was dragging ass tired before Is started as I had a fight with my pillow the night before and judging by my hair in the morning the pillow won.

that's great - congratulations! Can you share your splits, rate etc too?

Sure, I copied this from my log book

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,961m 1:53.0 242 1133 30
6:00.0 1,556m 1:55.6 226 1078 31
12:00.0 1,601m 1:52.4 246 1147 31
18:00.0 1,600m 1:52.5 246 1146 30
24:00.0 1,600m 1:52.5 246 1146 30
30:00.0 1,604m 1:52.2 248 1152 31

Great result. 8k+ is within reach judging by this, and that's a really significant milestone, especially for a LWT

[KeithT]

Hit a PB yesterday for 30 minutes - 7961 meters

Im 5'8" and 163lbs currently
age:50

Oh and I was dragging ass tired before Is started as I had a fight with my pillow the night before and judging by my hair in the morning the pillow won.

Great result and as others have said - 8K is there which is a big milestone! Very consistent as well after the first 6 minutes.

[OGM Boxing]

that's great - congratulations! Can you share your splits, rate etc too?

Sure, I copied this from my log book

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,961m 1:53.0 242 1133 30
6:00.0 1,556m 1:55.6 226 1078 31
12:00.0 1,601m 1:52.4 246 1147 31
18:00.0 1,600m 1:52.5 246 1146 30
24:00.0 1,600m 1:52.5 246 1146 30
30:00.0 1,604m 1:52.2 248 1152 31

Very nice consistent last 4 splits
Any reason why first split differs to the slower direction?
8k is around the corner

Yeah, actually when i started that run I was just planning on a regular rowing session but it felt good so I thought id push it and see if I could break my PR. To be fair though it always seems to take me about 5 minutes to warm up before things feel right. I think what ik going to try one day is a short warm up run then stop, reset and start a fresh run and see if it makes a difference.