New Personal Best! Brag About That New Pb!

[btlifter]

new 500m PR - 1.26.9

annoyingly between my warm up and the tt I left the room so my phone lost connection with the erg and I didn't manage to upload it. The splits tell the tale though

100 1.23.0/500 47
200 1.23.5/500 43
300 1.26.0/500 38
400 1.28.5/500 44
500 1.33.0/500 42

totally ran out of power in the final 150 when the legs felt like floppy rope. Also feel I made several mistakes - first two strokes didn't have enough power, I had a weird drop in sr in the third 100 and I could have got one more stroke in at the end.

I would like to try it again with fresher legs - it was my 6th session in 5 days and when you see 1.5 seconds or more disappear off your split in the final 100 it’s hard not to think about what might have been. But, maybe that’s what happens in the sprints?

Still…it’s a PR and at my age, I’ll take every one I get.

Nice job, Nick.

Unlike a 2k or above, there will certainly be a significant slowing anytime somebody is looking for a PB over a 500m. This is simply a product of the energy systems' contributions over such a short distance. Your fade (10 splits) isn't atypical among the fastest guys.

Having said that, your fluctuation in s/r does suggest that you might be able to squeeze out a couple more tenths by being a little more consistent with your stroke. Generally I aim to have my 2nd (and ideally even 3rd) 100m be as fast or faster than my first, with fading beginning to hit after about 350 metres.

[aussie nick]

It's been a while .......Skierg 1km TT....1st time but definitely all in 100% effort....no sandbagging here . Nearly caved in at 500m and actually stopped for a second or two before kicking myself up the backside and finishing it. Was hoping to get under 3:35 so pretty happy with this despite the tea break half way.

03:33.4 1,000m 01:46.7 50
00:52.5 250m 01:45.0 51
00:53.8 250m 01:47.6 49
00:54.3 250m 01:48.6 50
00:52.7 250m 01:45.4 51

Followed it with some base+ metres to fill the bank some more.
16:37.8 4,000m 02:04.7 36

fantastic! Congratulations! And Particularly well done on having the mental strength to endure the pain and persist.

[aussie nick]

new 500m PR - 1.26.9

annoyingly between my warm up and the tt I left the room so my phone lost connection with the erg and I didn't manage to upload it. The splits tell the tale though

100 1.23.0/500 47
200 1.23.5/500 43
300 1.26.0/500 38
400 1.28.5/500 44
500 1.33.0/500 42

totally ran out of power in the final 150 when the legs felt like floppy rope. Also feel I made several mistakes - first two strokes didn't have enough power, I had a weird drop in sr in the third 100 and I could have got one more stroke in at the end.

I would like to try it again with fresher legs - it was my 6th session in 5 days and when you see 1.5 seconds or more disappear off your split in the final 100 it’s hard not to think about what might have been. But, maybe that’s what happens in the sprints?

Still…it’s a PR and at my age, I’ll take every one I get.

Nice job, Nick.

Unlike a 2k or above, there will certainly be a significant slowing anytime somebody is looking for a PB over a 500m. This is simply a product of the energy systems' contributions over such a short distance. Your fade (10 splits) isn't atypical among the fastest guys.

Having said that, your fluctuation in s/r does suggest that you might be able to squeeze out a couple more tenths by being a little more consistent with your stroke. Generally I aim to have my 2nd (and ideally even 3rd) 100m be as fast or faster than my first, with fading beginning to hit after about 350 metres.

thank you for this.

re pacing the 2nd & 3rd 100 to be as fast or faster than the 1st...does this mean you're ever so slightly holding something back in the first 100, or is it more a symptom of improving your ability to maintain your top pace and rate for longer?

eg, how close to your low pull would you be seeing in a 500?

[winniewinser]

It's been a while .......Skierg 1km TT....1st time but definitely all in 100% effort....no sandbagging here . Nearly caved in at 500m and actually stopped for a second or two before kicking myself up the backside and finishing it. Was hoping to get under 3:35 so pretty happy with this despite the tea break half way.

03:33.4 1,000m 01:46.7 50
00:52.5 250m 01:45.0 51
00:53.8 250m 01:47.6 49
00:54.3 250m 01:48.6 50
00:52.7 250m 01:45.4 51

Followed it with some base+ metres to fill the bank some more.
16:37.8 4,000m 02:04.7 36

fantastic! Congratulations! And Particularly well done on having the mental strength to endure the pain and persist.

Thx Nick

The pressure of a TT is not something I have done much recently so this was a good test.

[MPx]

re pacing the 2nd & 3rd 100 to be as fast or faster than the 1st...does this mean you're ever so slightly holding something back in the first 100, or is it more a symptom of improving your ability to maintain your top pace and rate for longer?

eg, how close to your low pull would you be seeing in a 500?

For me first 100 will be slightly slower due to start circa 4 strokes before below target pace. My low pull in first 100 will be aound LP+7/8 and aim is to settle to LP+10/11 for the first 300.

[btlifter]

new 500m PR - 1.26.9

annoyingly between my warm up and the tt I left the room so my phone lost connection with the erg and I didn't manage to upload it. The splits tell the tale though

100 1.23.0/500 47
200 1.23.5/500 43
300 1.26.0/500 38
400 1.28.5/500 44
500 1.33.0/500 42

totally ran out of power in the final 150 when the legs felt like floppy rope. Also feel I made several mistakes - first two strokes didn't have enough power, I had a weird drop in sr in the third 100 and I could have got one more stroke in at the end.

I would like to try it again with fresher legs - it was my 6th session in 5 days and when you see 1.5 seconds or more disappear off your split in the final 100 it’s hard not to think about what might have been. But, maybe that’s what happens in the sprints?

Still…it’s a PR and at my age, I’ll take every one I get.

Nice job, Nick.

Unlike a 2k or above, there will certainly be a significant slowing anytime somebody is looking for a PB over a 500m. This is simply a product of the energy systems' contributions over such a short distance. Your fade (10 splits) isn't atypical among the fastest guys.

Having said that, your fluctuation in s/r does suggest that you might be able to squeeze out a couple more tenths by being a little more consistent with your stroke. Generally I aim to have my 2nd (and ideally even 3rd) 100m be as fast or faster than my first, with fading beginning to hit after about 350 metres.

thank you for this.

re pacing the 2nd & 3rd 100 to be as fast or faster than the 1st...does this mean you're ever so slightly holding something back in the first 100, or is it more a symptom of improving your ability to maintain your top pace and rate for longer?

eg, how close to your low pull would you be seeing in a 500?

Correct. A 500m is not a true "sprint". Rather - for me - it's as fast as I can "easily" (relatively speaking) go.

Essentially, I try to get up to race speed as quickly as I can. Race pace is approximately 6-7 splits slower than my low pull. Then I hold that pace until an inevitable fade gradually begins at approximately the 300m mark (later becoming a much more probounced fade, at about the 450m mark).

[aussie nick]

thanks Mike & Cam and that makes sense.

So I definitely need to work towards some more control & relaxation in the first 200 then

[KeithT]

new 500m PR - 1.26.9

annoyingly between my warm up and the tt I left the room so my phone lost connection with the erg and I didn't manage to upload it. The splits tell the tale though

100 1.23.0/500 47
200 1.23.5/500 43
300 1.26.0/500 38
400 1.28.5/500 44
500 1.33.0/500 42

totally ran out of power in the final 150 when the legs felt like floppy rope. Also feel I made several mistakes - first two strokes didn't have enough power, I had a weird drop in sr in the third 100 and I could have got one more stroke in at the end.

I would like to try it again with fresher legs - it was my 6th session in 5 days and when you see 1.5 seconds or more disappear off your split in the final 100 it’s hard not to think about what might have been. But, maybe that’s what happens in the sprints?

Still…it’s a PR and at my age, I’ll take every one I get.

I missed this somehow - great PB! I think you could squeeze some more out of the 500 but as others have said you will see some fade, maybe not quite as much but always some. My 500 PB I went almost all out for 100M and then just slowed a little and held that as long as I could with a bit of fade at very end. What's funny is when I am in my best 2K shape my 500 isn't as good - the 500 is much more about power than endurance. This shows you are still in good form though.

[p_b82]

Just smashed my 6k time with my first proper attempt at it in 4 months (previous pb was all over the shop pace and rate wise - 2:27.1@19 (but 17-21 range))... not quite hit my target pace (2:18 flat based on my 10k time and paul's law) but close enough that I'm not that upset... the 4th k 2:20 was where I dropped the time, and I think there's a little more in the last 1k as well. Feels like a decent benchmark now though.

It was also made even sweeter as I had a HD attempt at it yesterday after 3k.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
27:38.8	6,000m	2:18.2	133	756	27	175
4:36.8	1,000m	2:18.4	132	754	26	159
4:37.4	1,000m	2:18.7	131	751	28	172
4:37.7	1,000m	2:18.8	131	749	27	175
4:39.8	1,000m	2:19.9	128	739	27	177
4:38.5	1,000m	2:19.2	130	746	27	180
4:28.7	1,000m	2:14.3	144	796	27	187

[winniewinser]

Just smashed my 6k time with my first proper attempt at it in 4 months (previous pb was all over the shop pace and rate wise - 2:27.1@19 (but 17-21 range))... not quite hit my target pace (2:18 flat based on my 10k time and paul's law) but close enough that I'm not that upset... the 4th k 2:20 was where I dropped the time, and I think there's a little more in the last 1k as well. Feels like a decent benchmark now though.

It was also made even sweeter as I had a HD attempt at it yesterday after 3k.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
27:38.8	6,000m	2:18.2	133	756	27	175
4:36.8	1,000m	2:18.4	132	754	26	159
4:37.4	1,000m	2:18.7	131	751	28	172
4:37.7	1,000m	2:18.8	131	749	27	175
4:39.8	1,000m	2:19.9	128	739	27	177
4:38.5	1,000m	2:19.2	130	746	27	180
4:28.7	1,000m	2:14.3	144	796	27	187

Congrats....big improvement

[aussie nick]

Just smashed my 6k time with my first proper attempt at it in 4 months (previous pb was all over the shop pace and rate wise - 2:27.1@19 (but 17-21 range))... not quite hit my target pace (2:18 flat based on my 10k time and paul's law) but close enough that I'm not that upset... the 4th k 2:20 was where I dropped the time, and I think there's a little more in the last 1k as well. Feels like a decent benchmark now though.

It was also made even sweeter as I had a HD attempt at it yesterday after 3k.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
27:38.8	6,000m	2:18.2	133	756	27	175
4:36.8	1,000m	2:18.4	132	754	26	159
4:37.4	1,000m	2:18.7	131	751	28	172
4:37.7	1,000m	2:18.8	131	749	27	175
4:39.8	1,000m	2:19.9	128	739	27	177
4:38.5	1,000m	2:19.2	130	746	27	180
4:28.7	1,000m	2:14.3	144	796	27	187

congratulations - that's major progress. Well done and keep it up!

[Elizabeth]

Just smashed my 6k time with my first proper attempt at it in 4 months (previous pb was all over the shop pace and rate wise - 2:27.1@19 (but 17-21 range))... not quite hit my target pace (2:18 flat based on my 10k time and paul's law) but close enough that I'm not that upset... the 4th k 2:20 was where I dropped the time, and I think there's a little more in the last 1k as well. Feels like a decent benchmark now though.

It was also made even sweeter as I had a HD attempt at it yesterday after 3k.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
27:38.8	6,000m	2:18.2	133	756	27	175
4:36.8	1,000m	2:18.4	132	754	26	159
4:37.4	1,000m	2:18.7	131	751	28	172
4:37.7	1,000m	2:18.8	131	749	27	175
4:39.8	1,000m	2:19.9	128	739	27	177
4:38.5	1,000m	2:19.2	130	746	27	180
4:28.7	1,000m	2:14.3	144	796	27	187

Great job! You went in with a pretty consistent pace, kicked it at the end, and set a good benchmark for going forward.

[Sakly]

Just smashed my 6k time with my first proper attempt at it in 4 months (previous pb was all over the shop pace and rate wise - 2:27.1@19 (but 17-21 range))... not quite hit my target pace (2:18 flat based on my 10k time and paul's law) but close enough that I'm not that upset... the 4th k 2:20 was where I dropped the time, and I think there's a little more in the last 1k as well. Feels like a decent benchmark now though.

It was also made even sweeter as I had a HD attempt at it yesterday after 3k.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
27:38.8	6,000m	2:18.2	133	756	27	175
4:36.8	1,000m	2:18.4	132	754	26	159
4:37.4	1,000m	2:18.7	131	751	28	172
4:37.7	1,000m	2:18.8	131	749	27	175
4:39.8	1,000m	2:19.9	128	739	27	177
4:38.5	1,000m	2:19.2	130	746	27	180
4:28.7	1,000m	2:14.3	144	796	27	187

Nice job
Dropped pace and increased HR in the last km show that you have emptied the tank at the right time!

[p_b82]

Thanks all; need to work on being able to push harder for longer - last few strokes were 1:55@30 - so it's in there, just not for long

[DavidA]

Just smashed my 6k time with my first proper attempt at it in 4 months (previous pb was all over the shop pace and rate wise - 2:27.1@19 (but 17-21 range))... not quite hit my target pace (2:18 flat based on my 10k time and paul's law) but close enough that I'm not that upset... the 4th k 2:20 was where I dropped the time, and I think there's a little more in the last 1k as well. Feels like a decent benchmark now though.

It was also made even sweeter as I had a HD attempt at it yesterday after 3k.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
27:38.8	6,000m	2:18.2	133	756	27	175
4:36.8	1,000m	2:18.4	132	754	26	159
4:37.4	1,000m	2:18.7	131	751	28	172
4:37.7	1,000m	2:18.8	131	749	27	175
4:39.8	1,000m	2:19.9	128	739	27	177
4:38.5	1,000m	2:19.2	130	746	27	180
4:28.7	1,000m	2:14.3	144	796	27	187

Congratulations!
You're sure to beat that 2:18 next time.

David