New Personal Best! Brag About That New Pb!

[Dangerscouse]

I couldn't get out of bed to train for the second morning in a row, so I took advantage of the short break to do a lunchtime 2k TT at a gym local to work. I got a bit worked up in anticipation, with very weak feeling legs during the warm-up

I was aiming for an even pace of 1:44 for the first 1500-1600m, and then to up the pace from there to the end. After 3 strokes I saw 1:31, then I was battling to slow the pace - turns out it was 50 seconds before I saw 1:44 for the first time, which I did by slowing the rate slightly. From there on it was a blur, I found it very difficult to concentrate on the pace. I remembered to try to up the rate if I saw the pace slipping. It turns out the pace increased very gradually to around 1:42.5 until the last 500m when the pace started to slow, with a few strokes as slow as 1:45.7. So it didn't go to plan at all, but I think the consistency was okay, and in hindsight a slight slowing of the pace at the end probably indicates that I managed to properly empty the tank.

My previous best was 6:56.3, on 25.08.22.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:51.2	2,000m	1:42.8	322	33	173
1:21.7	400m	1:42.1	329	32	166
1:22.9	400m	1:43.6	315	31	173
1:22.5	400m	1:43.1	319	32	176
1:21.6	400m	1:42.0	330	35	176
1:22.5	400m	1:43.1	319	36	178

That's a great PB for anyone, but as virtual LWT, and it being an unexpected PB makes it even better.

I think you definitely did give it everything

[Sakly]

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:51.2	2,000m	1:42.8	322	33	173
1:21.7	400m	1:42.1	329	32	166
1:22.9	400m	1:43.6	315	31	173
1:22.5	400m	1:43.1	319	32	176
1:21.6	400m	1:42.0	330	35	176
1:22.5	400m	1:43.1	319	36	178

Nice PB
Well done - and I have to attack this one next

[winniewinser]

I couldn't get out of bed to train for the second morning in a row, so I took advantage of the short break to do a lunchtime 2k TT at a gym local to work. I got a bit worked up in anticipation, with very weak feeling legs during the warm-up

I was aiming for an even pace of 1:44 for the first 1500-1600m, and then to up the pace from there to the end. After 3 strokes I saw 1:31, then I was battling to slow the pace - turns out it was 50 seconds before I saw 1:44 for the first time, which I did by slowing the rate slightly. From there on it was a blur, I found it very difficult to concentrate on the pace. I remembered to try to up the rate if I saw the pace slipping. It turns out the pace increased very gradually to around 1:42.5 until the last 500m when the pace started to slow, with a few strokes as slow as 1:45.7. So it didn't go to plan at all, but I think the consistency was okay, and in hindsight a slight slowing of the pace at the end probably indicates that I managed to properly empty the tank.

My previous best was 6:56.3, on 25.08.22.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:51.2	2,000m	1:42.8	322	33	173
1:21.7	400m	1:42.1	329	32	166
1:22.9	400m	1:43.6	315	31	173
1:22.5	400m	1:43.1	319	32	176
1:21.6	400m	1:42.0	330	35	176
1:22.5	400m	1:43.1	319	36	178

A holy grail 2k PB

[Tony Cook]

I couldn't get out of bed to train for the second morning in a row, so I took advantage of the short break to do a lunchtime 2k TT at a gym local to work. I got a bit worked up in anticipation, with very weak feeling legs during the warm-up

I was aiming for an even pace of 1:44 for the first 1500-1600m, and then to up the pace from there to the end. After 3 strokes I saw 1:31, then I was battling to slow the pace - turns out it was 50 seconds before I saw 1:44 for the first time, which I did by slowing the rate slightly. From there on it was a blur, I found it very difficult to concentrate on the pace. I remembered to try to up the rate if I saw the pace slipping. It turns out the pace increased very gradually to around 1:42.5 until the last 500m when the pace started to slow, with a few strokes as slow as 1:45.7. So it didn't go to plan at all, but I think the consistency was okay, and in hindsight a slight slowing of the pace at the end probably indicates that I managed to properly empty the tank.

My previous best was 6:56.3, on 25.08.22.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:51.2	2,000m	1:42.8	322	33	173
1:21.7	400m	1:42.1	329	32	166
1:22.9	400m	1:43.6	315	31	173
1:22.5	400m	1:43.1	319	32	176
1:21.6	400m	1:42.0	330	35	176
1:22.5	400m	1:43.1	319	36	178

Excellent stuff! Without the narrative that looks like very well paced 2k. As you say, that is about where you are. Maybe suffered for the enthusiastic start - we’ve all done it. Next time with discipline from the off you could go 1:42.5 for the first 1600 and squeeze it out at the end for a sub 6:50.

[Elizabeth]

Hey everyone! I've not been around much lately, but I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

Time Meters Pace Watts Cal/Hr S/M
18:05.8 5,000m 1:48.5 273 1240 31
1:48.8 500m 1:48.8 272 1235 32
1:48.4 500m 1:48.4 275 1245 31
1:48.4 500m 1:48.4 275 1245 31
1:48.8 500m 1:48.8 272 1235 30
1:48.9 500m 1:48.9 271 1232 31
1:48.7 500m 1:48.7 273 1237 31
1:48.5 500m 1:48.5 274 1243 31
1:48.6 500m 1:48.6 273 1240 31
1:48.9 500m 1:48.9 271 1232 32
1:47.9 500m 1:47.9 279 1258 33

I set out with a goal of maintaining a 1:48.5 pace until the last 2k, then seeing how much I could gradually pick it up. I forgot that the racing platform doesn't display average splits, just current stroke, and so this strategy was hard to implement. I didn't have much in me to pick up in the last part of the race as planned, but did my best to sprint in the last 250 meters.

I received some feedback from Tsnor a couple of months ago that I've been working to implement:
More weeks with 2 hard days than 3 hard days
Put lifting on the hard days to keep the easy days easy
One full rest day per week.

I think with fewer hard sessions, it's been easier to take the hard sessions really hard, which has really been beneficial. It was a little bit mentally challenging to stay engaged and focused for the entire 5k; I've mainly been doing the hard work as intervals (500x8, 4x2000, etc.) and imagine that substituting in some sustained harder pieces could have helped with this.

I'm really happy with my progress. My next goal is to finally break that 7:00 2k - I should have the fitness and just need to do it.

(Thank you, Tsnor!)

[Tsnor]

Hey everyone! I've not been around much lately, but I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

And what a PB it is. You are now the fastest ranked women over 5K in 2023.

Given the usual spread between 5K and 2K, your only 2K question is pace ... how much under 7:00 will you target. Nice.

[putridp]

Hey everyone! I've not been around much lately, but I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

Wow, fast!

[aussie nick]

I couldn't get out of bed to train for the second morning in a row, so I took advantage of the short break to do a lunchtime 2k TT at a gym local to work. I got a bit worked up in anticipation, with very weak feeling legs during the warm-up

I was aiming for an even pace of 1:44 for the first 1500-1600m, and then to up the pace from there to the end. After 3 strokes I saw 1:31, then I was battling to slow the pace - turns out it was 50 seconds before I saw 1:44 for the first time, which I did by slowing the rate slightly. From there on it was a blur, I found it very difficult to concentrate on the pace. I remembered to try to up the rate if I saw the pace slipping. It turns out the pace increased very gradually to around 1:42.5 until the last 500m when the pace started to slow, with a few strokes as slow as 1:45.7. So it didn't go to plan at all, but I think the consistency was okay, and in hindsight a slight slowing of the pace at the end probably indicates that I managed to properly empty the tank.

My previous best was 6:56.3, on 25.08.22.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:51.2	2,000m	1:42.8	322	33	173
1:21.7	400m	1:42.1	329	32	166
1:22.9	400m	1:43.6	315	31	173
1:22.5	400m	1:43.1	319	32	176
1:21.6	400m	1:42.0	330	35	176
1:22.5	400m	1:43.1	319	36	178

that's a very nice PB and it looks like a well timed row - congratulations

[aussie nick]

Hey everyone! I've not been around much lately, but I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

Time Meters Pace Watts Cal/Hr S/M
18:05.8 5,000m 1:48.5 273 1240 31
1:48.8 500m 1:48.8 272 1235 32
1:48.4 500m 1:48.4 275 1245 31
1:48.4 500m 1:48.4 275 1245 31
1:48.8 500m 1:48.8 272 1235 30
1:48.9 500m 1:48.9 271 1232 31
1:48.7 500m 1:48.7 273 1237 31
1:48.5 500m 1:48.5 274 1243 31
1:48.6 500m 1:48.6 273 1240 31
1:48.9 500m 1:48.9 271 1232 32
1:47.9 500m 1:47.9 279 1258 33

I set out with a goal of maintaining a 1:48.5 pace until the last 2k, then seeing how much I could gradually pick it up. I forgot that the racing platform doesn't display average splits, just current stroke, and so this strategy was hard to implement. I didn't have much in me to pick up in the last part of the race as planned, but did my best to sprint in the last 250 meters.

I received some feedback from Tsnor a couple of months ago that I've been working to implement:
More weeks with 2 hard days than 3 hard days
Put lifting on the hard days to keep the easy days easy
One full rest day per week.

I think with fewer hard sessions, it's been easier to take the hard sessions really hard, which has really been beneficial. It was a little bit mentally challenging to stay engaged and focused for the entire 5k; I've mainly been doing the hard work as intervals (500x8, 4x2000, etc.) and imagine that substituting in some sustained harder pieces could have helped with this.

I'm really happy with my progress. My next goal is to finally break that 7:00 2k - I should have the fitness and just need to do it.

(Thank you, Tsnor!)

hugely impressive Elizabeth - very well done.

was this the first PB since May or have there been any in between? If the former....then as well as the physical achievement, it's also a significant show of mental strength IMO....to be able to commit from the first pull of the row to be so much faster than you've gone before is really impressive.

congratulations again...and while I'm sure you have other goals at other distances too, you must have half an eye on 17.59.9 now you've got so much closer?

[Sakly]

Hey everyone! I've not been around much lately, but I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

Time Meters Pace Watts Cal/Hr S/M
18:05.8 5,000m 1:48.5 273 1240 31
1:48.8 500m 1:48.8 272 1235 32
1:48.4 500m 1:48.4 275 1245 31
1:48.4 500m 1:48.4 275 1245 31
1:48.8 500m 1:48.8 272 1235 30
1:48.9 500m 1:48.9 271 1232 31
1:48.7 500m 1:48.7 273 1237 31
1:48.5 500m 1:48.5 274 1243 31
1:48.6 500m 1:48.6 273 1240 31
1:48.9 500m 1:48.9 271 1232 32
1:47.9 500m 1:47.9 279 1258 33

I set out with a goal of maintaining a 1:48.5 pace until the last 2k, then seeing how much I could gradually pick it up. I forgot that the racing platform doesn't display average splits, just current stroke, and so this strategy was hard to implement. I didn't have much in me to pick up in the last part of the race as planned, but did my best to sprint in the last 250 meters.

I received some feedback from Tsnor a couple of months ago that I've been working to implement:
More weeks with 2 hard days than 3 hard days
Put lifting on the hard days to keep the easy days easy
One full rest day per week.

I think with fewer hard sessions, it's been easier to take the hard sessions really hard, which has really been beneficial. It was a little bit mentally challenging to stay engaged and focused for the entire 5k; I've mainly been doing the hard work as intervals (500x8, 4x2000, etc.) and imagine that substituting in some sustained harder pieces could have helped with this.

I'm really happy with my progress. My next goal is to finally break that 7:00 2k - I should have the fitness and just need to do it.

(Thank you, Tsnor!)

Wow - very impressive!
I think the same, it's not a question if you go under 7/2k - only how much

[Dangerscouse]

Hey everyone! I've not been around much lately, but I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

Time Meters Pace Watts Cal/Hr S/M
18:05.8 5,000m 1:48.5 273 1240 31
1:48.8 500m 1:48.8 272 1235 32
1:48.4 500m 1:48.4 275 1245 31
1:48.4 500m 1:48.4 275 1245 31
1:48.8 500m 1:48.8 272 1235 30
1:48.9 500m 1:48.9 271 1232 31
1:48.7 500m 1:48.7 273 1237 31
1:48.5 500m 1:48.5 274 1243 31
1:48.6 500m 1:48.6 273 1240 31
1:48.9 500m 1:48.9 271 1232 32
1:47.9 500m 1:47.9 279 1258 33

I set out with a goal of maintaining a 1:48.5 pace until the last 2k, then seeing how much I could gradually pick it up. I forgot that the racing platform doesn't display average splits, just current stroke, and so this strategy was hard to implement. I didn't have much in me to pick up in the last part of the race as planned, but did my best to sprint in the last 250 meters.

I received some feedback from Tsnor a couple of months ago that I've been working to implement:
More weeks with 2 hard days than 3 hard days
Put lifting on the hard days to keep the easy days easy
One full rest day per week.

I think with fewer hard sessions, it's been easier to take the hard sessions really hard, which has really been beneficial. It was a little bit mentally challenging to stay engaged and focused for the entire 5k; I've mainly been doing the hard work as intervals (500x8, 4x2000, etc.) and imagine that substituting in some sustained harder pieces could have helped with this.

I'm really happy with my progress. My next goal is to finally break that 7:00 2k - I should have the fitness and just need to do it.

(Thank you, Tsnor!)

I can't overstate how good this is for a amateur erger, and when, not if, you manage to go sub 7 and sub 18, that will be a truly superb moment.

Truly an exceptional result Elizabeth, and it sounds like this is just the beginning of a new chapter for you

[winniewinser]

Hey everyone! I've not been around much lately, but I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

Time Meters Pace Watts Cal/Hr S/M
18:05.8 5,000m 1:48.5 273 1240 31
1:48.8 500m 1:48.8 272 1235 32
1:48.4 500m 1:48.4 275 1245 31
1:48.4 500m 1:48.4 275 1245 31
1:48.8 500m 1:48.8 272 1235 30
1:48.9 500m 1:48.9 271 1232 31
1:48.7 500m 1:48.7 273 1237 31
1:48.5 500m 1:48.5 274 1243 31
1:48.6 500m 1:48.6 273 1240 31
1:48.9 500m 1:48.9 271 1232 32
1:47.9 500m 1:47.9 279 1258 33

I set out with a goal of maintaining a 1:48.5 pace until the last 2k, then seeing how much I could gradually pick it up. I forgot that the racing platform doesn't display average splits, just current stroke, and so this strategy was hard to implement. I didn't have much in me to pick up in the last part of the race as planned, but did my best to sprint in the last 250 meters.

I received some feedback from Tsnor a couple of months ago that I've been working to implement:
More weeks with 2 hard days than 3 hard days
Put lifting on the hard days to keep the easy days easy
One full rest day per week.

I think with fewer hard sessions, it's been easier to take the hard sessions really hard, which has really been beneficial. It was a little bit mentally challenging to stay engaged and focused for the entire 5k; I've mainly been doing the hard work as intervals (500x8, 4x2000, etc.) and imagine that substituting in some sustained harder pieces could have helped with this.

I'm really happy with my progress. My next goal is to finally break that 7:00 2k - I should have the fitness and just need to do it.

(Thank you, Tsnor!)

Just wow!!!!

[nick rockliff]

Hey everyone! I've not been around much lately, but I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

Time Meters Pace Watts Cal/Hr S/M
18:05.8 5,000m 1:48.5 273 1240 31
1:48.8 500m 1:48.8 272 1235 32
1:48.4 500m 1:48.4 275 1245 31
1:48.4 500m 1:48.4 275 1245 31
1:48.8 500m 1:48.8 272 1235 30
1:48.9 500m 1:48.9 271 1232 31
1:48.7 500m 1:48.7 273 1237 31
1:48.5 500m 1:48.5 274 1243 31
1:48.6 500m 1:48.6 273 1240 31
1:48.9 500m 1:48.9 271 1232 32
1:47.9 500m 1:47.9 279 1258 33

I set out with a goal of maintaining a 1:48.5 pace until the last 2k, then seeing how much I could gradually pick it up. I forgot that the racing platform doesn't display average splits, just current stroke, and so this strategy was hard to implement. I didn't have much in me to pick up in the last part of the race as planned, but did my best to sprint in the last 250 meters.

I received some feedback from Tsnor a couple of months ago that I've been working to implement:
More weeks with 2 hard days than 3 hard days
Put lifting on the hard days to keep the easy days easy
One full rest day per week.

I think with fewer hard sessions, it's been easier to take the hard sessions really hard, which has really been beneficial. It was a little bit mentally challenging to stay engaged and focused for the entire 5k; I've mainly been doing the hard work as intervals (500x8, 4x2000, etc.) and imagine that substituting in some sustained harder pieces could have helped with this.

I'm really happy with my progress. My next goal is to finally break that 7:00 2k - I should have the fitness and just need to do it.

(Thank you, Tsnor!)

Very nice 5K PB, very well done.

[Elizabeth]

Tsnor, Putridp, Aussie Nick, Sakly, Dangerscouse, Winniewinser, Nick Rockliff - thank you!

was this the first PB since May or have there been any in between? If the former....then as well as the physical achievement, it's also a significant show of mental strength IMO....to be able to commit from the first pull of the row to be so much faster than you've gone before is really impressive.

congratulations again...and while I'm sure you have other goals at other distances too, you must have half an eye on 17.59.9 now you've got so much closer?

This was my first time erging a timed 5k since May. I reviewed recent training sessions before deciding on a race strategy, and had a relatively recent 4x2000/5:00r at an average 1:48.2 pace, and a very recent 5x1500/5:00r at an average 1:47.6 pace. That predicted a slightly faster overall 5k, but it was fast that I had a hard time believing that I could hit it, and decided to go out a little slower to prevent hitting a wall. Afterwards, I was questioning whether my inability to pick up the pace more at the end was physical or mental. I'd love to break that 18min barrier as well.

[MPx]

I set a huge 5k PR last weekend.
May 2022: 18:25.4
Oct 2022: 18:05.8

My next goal is to finally break that 7:00 2k - I should have the fitness and just need to do it.

Fantastic going Elizabeth - well done. Of very limited relevance, but when I set my almost identical 5k PB nearly 20 years ago, I was in low 6:50s form for 2k. I'd suggest setting off at 1:43 and see where that takes you.... Best of luck!