New Personal Best! Brag About That New Pb!

[aussie nick]

congrats on the huge PR and getting under 18!

crazy stroke rate throughout. well done

[Sakly]

congrats on the huge PR and getting under 18!

crazy stroke rate throughout. well done

Thank you!
Now 2k next...but I assume that I cannot beat yours - even with a crazy stroke rate

[DavidA]

Spontaneous 5k TT today.

Wanted to go for sub 18, so target pace was 1:48.
Plan was to start slightly above, turn the screw at 3km to target pace and go for it in the last km. Again racing at a higher rate.
This time I absolutely stuck to my race plan!

This is the result:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
17:58.4	5,000m	1:47.8	279	1260	34
1:48.5	500m	1:48.5	274	1243	34
1:48.2	500m	1:48.2	276	1250	34
1:48.3	500m	1:48.3	276	1248	35
1:48.4	500m	1:48.4	275	1245	34
1:48.4	500m	1:48.4	275	1245	35
1:48.4	500m	1:48.4	275	1245	34
1:48.0	500m	1:48.0	278	1256	34
1:48.2	500m	1:48.2	276	1250	34
1:46.3	500m	1:46.3	291	1302	34
1:45.8	500m	1:45.8	296	1317	34

Shaved off 14.9s!
Was focused all time, no bad thoughts about HD, even no jelly legs. But cv system was running hard in the end, so RPE was minimum 9. No HR belt yet, it is on postal return.

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

Nick, I will give you a warm welcome on the other side

Wow!
Congratulations on both a huge improvement, and on breaking 18 min!

David

[KeithT]

Spontaneous 5k TT today.

Wanted to go for sub 18, so target pace was 1:48.
Plan was to start slightly above, turn the screw at 3km to target pace and go for it in the last km. Again racing at a higher rate.
This time I absolutely stuck to my race plan!

This is the result:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
17:58.4	5,000m	1:47.8	279	1260	34
1:48.5	500m	1:48.5	274	1243	34
1:48.2	500m	1:48.2	276	1250	34
1:48.3	500m	1:48.3	276	1248	35
1:48.4	500m	1:48.4	275	1245	34
1:48.4	500m	1:48.4	275	1245	35
1:48.4	500m	1:48.4	275	1245	34
1:48.0	500m	1:48.0	278	1256	34
1:48.2	500m	1:48.2	276	1250	34
1:46.3	500m	1:46.3	291	1302	34
1:45.8	500m	1:45.8	296	1317	34

Shaved off 14.9s!
Was focused all time, no bad thoughts about HD, even no jelly legs. But cv system was running hard in the end, so RPE was minimum 9. No HR belt yet, it is on postal return.

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

Nick, I will give you a warm welcome on the other side

Wow, fantastic result and you broke a big milestone! The pacing was so consistent too with a strong finish and you stuck to plan. Nothing but positives here. As others have said that is a high rate for a 5K and impressive to maintain that.

[Sakly]

Wow!
Congratulations on both a huge improvement, and on breaking 18 min!

David

Wow, fantastic result and you broke a big milestone! The pacing was so consistent too with a strong finish and you stuck to plan. Nothing but positives here. As others have said that is a high rate for a 5K and impressive to maintain that.

Thank you, too!

The rating just feels right. I need less power per stroke and my endurance allows for this rate, so it feels "easy"

My energy levels are unlimited at the moment.
Today evening went for my strength/bodyweight session - started with my usual warmup, then planned squats 70x70kg. Training partner splitted into 4 sets - I decided to go for 3: 24-23-23 and did it After that tons of other stuff, no power loss during training.
Today morning 76,5kg on the scale, so moving towards a light weight
Less weight - more power, energy. Feels great!

[KeithT]

Wow!
Congratulations on both a huge improvement, and on breaking 18 min!

David

Wow, fantastic result and you broke a big milestone! The pacing was so consistent too with a strong finish and you stuck to plan. Nothing but positives here. As others have said that is a high rate for a 5K and impressive to maintain that.

Thank you, too!

The rating just feels right. I need less power per stroke and my endurance allows for this rate, so it feels "easy"

My energy levels are unlimited at the moment.
Today evening went for my strength/bodyweight session - started with my usual warmup, then planned squats 70x70kg. Training partner splitted into 4 sets - I decided to go for 3: 24-23-23 and did it After that tons of other stuff, no power loss during training.
Today morning 76,5kg on the scale, so moving towards a light weight
Less weight - more power, energy. Feels great!

Since you got so much energy - maybe you can spare some and give to me and some of the other "seasoned" guys.

[Sakly]

Since you got so much energy - maybe you can spare some and give to me and some of the other "seasoned" guys.

Not sure if this is a good idea - daughters birthday coming up, so weekend will consume much energy
Energy levels will drop soon enough, this is typically ups and downs. But currently I am feeling really great the first time after my gut/intestinal problems which made me stop for two complete month March/April.

[Sakly]

As I recently joined the Team Oarsome and monthly challenge is a 30r20 I decided to go for it (even if not fully recovered from my 5k effort and trainings this week).
This was my first serious 30r20 ever.
Target set to 8000m -> 1:52.5 average pace.
Strategy: go for bit faster pace in the beginning to create headroom, ease in to target pace and see what's left at the end.
Went well

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	8,019m	1:52.2	248	1152	20	172
5:00.0	1,345m	1:51.5	252	1168	20	168
10:00.0	1,338m	1:52.1	248	1154	20	169
15:00.0	1,332m	1:52.6	245	1143	20	169
20:00.0	1,335m	1:52.3	247	1149	20	172
25:00.0	1,329m	1:52.8	243	1137	20	174
30:00.0	1,339m	1:52.0	249	1156	20	180

[winniewinser]

As I recently joined the Team Oarsome and monthly challenge is a 30r20 I decided to go for it (even if not fully recovered from my 5k effort and trainings this week).
This was my first serious 30r20 ever.
Target set to 8000m -> 1:52.5 average pace.
Strategy: go for bit faster pace in the beginning to create headroom, ease in to target pace and see what's left at the end.
Went well

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	8,019m	1:52.2	248	1152	20	172
5:00.0	1,345m	1:51.5	252	1168	20	168
10:00.0	1,338m	1:52.1	248	1154	20	169
15:00.0	1,332m	1:52.6	245	1143	20	169
20:00.0	1,335m	1:52.3	247	1149	20	172
25:00.0	1,329m	1:52.8	243	1137	20	174
30:00.0	1,339m	1:52.0	249	1156	20	180

That is an excellent 30'R20.....very well done. 8k is a big 30' anyway so at R20 it's great......clearly you have some great PB's coming.

Keep it up!

[nick rockliff]

As I recently joined the Team Oarsome and monthly challenge is a 30r20 I decided to go for it (even if not fully recovered from my 5k effort and trainings this week).
This was my first serious 30r20 ever.
Target set to 8000m -> 1:52.5 average pace.
Strategy: go for bit faster pace in the beginning to create headroom, ease in to target pace and see what's left at the end.
Went well

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	8,019m	1:52.2	248	1152	20	172
5:00.0	1,345m	1:51.5	252	1168	20	168
10:00.0	1,338m	1:52.1	248	1154	20	169
15:00.0	1,332m	1:52.6	245	1143	20	169
20:00.0	1,335m	1:52.3	247	1149	20	172
25:00.0	1,329m	1:52.8	243	1137	20	174
30:00.0	1,339m	1:52.0	249	1156	20	180

Another new Team Oarsome member, welcome I was member number 4 back in 2004!

>8K for the 30r20 is a great score, very well done. I can see by your HR that you were on the edge. I think this can be tougher than a 2k if done at the very max.

[KeithT]

As I recently joined the Team Oarsome and monthly challenge is a 30r20 I decided to go for it (even if not fully recovered from my 5k effort and trainings this week).
This was my first serious 30r20 ever.
Target set to 8000m -> 1:52.5 average pace.
Strategy: go for bit faster pace in the beginning to create headroom, ease in to target pace and see what's left at the end.
Went well

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
30:00.0	8,019m	1:52.2	248	1152	20	172
5:00.0	1,345m	1:51.5	252	1168	20	168
10:00.0	1,338m	1:52.1	248	1154	20	169
15:00.0	1,332m	1:52.6	245	1143	20	169
20:00.0	1,335m	1:52.3	247	1149	20	172
25:00.0	1,329m	1:52.8	243	1137	20	174
30:00.0	1,339m	1:52.0	249	1156	20	180

For someone that rates high on TTs this is really impressive.

[Sakly]

That is an excellent 30'R20.....very well done. 8k is a big 30' anyway so at R20 it's great......clearly you have some great PB's coming.

Keep it up!

Working for it, new PBs in pipeline

Another new Team Oarsome member, welcome I was member number 4 back in 2004!

>8K for the 30r20 is a great score, very well done. I can see by your HR that you were on the edge. I think this can be tougher than a 2k if done at the very max.

Nick, in 2004 I did not know that stuff like rowers exist
HR was slightly below max (185) at the end. I think with a bit slower pace I could finish this to a sub 38 10k. At higher rate a new 10k PB is definitely waiting for me

For someone that rates high on TTs this is really impressive.

I never said that I have no power on low rates
But it feels more exhausting for me.

Thank you, guys!

[Tandstad]

Spontaneous 5k TT today.

Wanted to go for sub 18, so target pace was 1:48.
Plan was to start slightly above, turn the screw at 3km to target pace and go for it in the last km. Again racing at a higher rate.
This time I absolutely stuck to my race plan!

This is the result:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
17:58.4	5,000m	1:47.8	279	1260	34
1:48.5	500m	1:48.5	274	1243	34
1:48.2	500m	1:48.2	276	1250	34
1:48.3	500m	1:48.3	276	1248	35
1:48.4	500m	1:48.4	275	1245	34
1:48.4	500m	1:48.4	275	1245	35
1:48.4	500m	1:48.4	275	1245	34
1:48.0	500m	1:48.0	278	1256	34
1:48.2	500m	1:48.2	276	1250	34
1:46.3	500m	1:46.3	291	1302	34
1:45.8	500m	1:45.8	296	1317	34

Shaved off 14.9s!
Was focused all time, no bad thoughts about HD, even no jelly legs. But cv system was running hard in the end, so RPE was minimum 9. No HR belt yet, it is on postal return.

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

Nick, I will give you a warm welcome on the other side

Big congrats on the new PB Sakly, sub 18 is massive34 rating for 5k is out of this world!

[Sakly]

Big congrats on the new PB Sakly, sub 18 is massive34 rating for 5k is out of this world!

Thank you
The recent 30r20 was much more exhausting than the rating 34 for 5k

[Sakly]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied