New Personal Best! Brag About That New Pb!

[Sakly]

First time unrestricted 30min after 3k warmup:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
30:00.0	8,283m	1:48.6	273	1238	30	172
5:00.0	1,376m	1:49.0	270	1229	30	165
10:00.0	1,375m	1:49.0	270	1227	30	170
15:00.0	1,375m	1:49.0	270	1227	29	173
20:00.0	1,376m	1:49.0	270	1229	30	173
25:00.0	1,375m	1:49.0	270	1227	30	175
30:00.0	1,407m	1:46.6	289	1294	31	180

Race plan: sit on 1:49 and empty the tank last 500m. Went well.
This was only a second slower than my 5k PB and on a lower rate, but upped the DF to 135.
Not really an all out effort as I had no idea how it would feel in the end. RPE of probably 8 until sprint at the end.
32/1513 of my age group - not too bad

Hooo weee!
Congratulations!
That is a quite a distance, and ranking!

David

Thanks
Hope to increase meters a bit next time

[GlennUk]

Been training to improve my all time pb of 17s for 100m, mostly weights and starts/low pull session, at the start of this week I was doing 10x starts. MHW61

I did the 1st 9, all from static flywheel,

The final rep took me down to 16.3s which considering id all ready done 9 starts with c.2mins intervals to ley the flywheel stop i was quite pleased.

I have given myself another couple of weeks to see what i can do in an all out effort, so hopefully will get into the 15s when inext try at the end of the year.

fingers crossed.

[MPx]

I did the 1st 9, all from static flywheel,

The final rep took me down to 16.3s

Very impressive Glenn - particularly after 9. I'm usually all done on 3!

Even so, I'm less good at the 100m than I'd expect given my relative ranking in 1 min and 500. I suspect there's some technique things I'm missing. How do you go about it? DF ? Rate? Stroke length? First three strokes? Etc.

[GlennUk]

I did the 1st 9, all from static flywheel,

The final rep took me down to 16.3s

Very impressive Glenn - particularly after 9. I'm usually all done on 3!

Even so, I'm less good at the 100m than I'd expect given my relative ranking in 1 min and 500. I suspect there's some technique things I'm missing. How do you go about it? DF ? Rate? Stroke length? First three strokes? Etc.

You have a PM

[GlennUk]

does a 100m count? haha

i just felt very confident that i could beat my previous 19.6

my new score is 19.3 with a split of 1:36.7 rather than a 1:38.0

The only people that don't count it are those that dont try it!!!

Of course it counts and well done on the pb.

[Gustel]

My first try to row 30 min fast. That was hard work, but it is a PB.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,512m 1:59.8 204 1000 28 156
10:00.0 2,497m 2:00.1 202 994 28 151
20:00.0 2,517m 1:59.1 207 1011 28 157
30:00.0 2,499m 2:00.0 202 996 28 162

[Sakly]

My first try to row 30 min fast. That was hard work, but it is a PB.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,512m 1:59.8 204 1000 28 156
10:00.0 2,497m 2:00.1 202 994 28 151
20:00.0 2,517m 1:59.1 207 1011 28 157
30:00.0 2,499m 2:00.0 202 996 28 162

Oh yes, it is hard work!
Well done and very evenly paced
Seems that there is even more in the tank.

[winniewinser]

My first try to row 30 min fast. That was hard work, but it is a PB.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,512m 1:59.8 204 1000 28 156
10:00.0 2,497m 2:00.1 202 994 28 151
20:00.0 2,517m 1:59.1 207 1011 28 157
30:00.0 2,499m 2:00.0 202 996 28 162

Well done on breaking 2:00 split

[Gustel]

Oh yes, it is hard work!
Well done and very evenly paced
Seems that there is even more in the tank.

Well done on breaking 2:00 split

Thanks both. I was really tired yesterday after the row. Hard enough for me at this stage. Just makes me appreciate a bit more how it must be to go above 8k.
I will try the 60 min later this week. Let’s see how long I can keep the 2:00 split.

[winniewinser]

Oh yes, it is hard work!
Well done and very evenly paced
Seems that there is even more in the tank.

Well done on breaking 2:00 split

Thanks both. I was really tired yesterday after the row. Hard enough for me at this stage. Just makes me appreciate a bit more how it must be to go above 8k.
I will try the 60 min later this week. Let’s see how long I can keep the 2:00 split.

10km at 2:00 is a great target next.....40mins would be a good one to nail next.

[Dangerscouse]

My first try to row 30 min fast. That was hard work, but it is a PB.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,512m 1:59.8 204 1000 28 156
10:00.0 2,497m 2:00.1 202 994 28 151
20:00.0 2,517m 1:59.1 207 1011 28 157
30:00.0 2,499m 2:00.0 202 996 28 162

Well done

[Sakly]

Oh yes, it is hard work!
Well done and very evenly paced
Seems that there is even more in the tank.

Well done on breaking 2:00 split

Thanks both. I was really tired yesterday after the row. Hard enough for me at this stage. Just makes me appreciate a bit more how it must be to go above 8k.
I will try the 60 min later this week. Let’s see how long I can keep the 2:00 split.

Haha, yes, I was also tired after the 30min row
If not, you are doing something wrong

I would agree to Alex, first it would make sense to go for 10k <2:00min splits to build it up. But hey, if you feel fine and confident, go for the 60min

[btlifter]

600m PB.

Obviously not a ranking distance, but needed to get a 500m done for the CTC and didn't want to make a full on 500m attempt. But I didn't save myself any pain by doing 600m, instead!

125m: 1:09.2 49
125m: 1:12.4 40
125m: 1:13.2 43
125m: 1:16.0 38
100m: 1:18.5 42

600m: 1:13.7 42
(500m: 1:12.8) 42

Pacing was pretty inefficient. The lingering taste of iron in my mouth two hours later confirms that the effort was there, though!

[GlennUk]

600m PB.

Obviously not a ranking distance, but needed to get a 500m done for the CTC and didn't want to make a full on 500m attempt. But I didn't save myself any pain by doing 600m, instead!

125m: 1:09.2 49
125m: 1:12.4 40
125m: 1:13.2 43
125m: 1:16.0 38
100m: 1:18.5 42

600m: 1:13.7 42
(500m: 1:12.8) 42

Pacing was pretty inefficient. The lingering taste of iron in my mouth two hours later confirms that the effort was there, though!

Love it when someone says it wasn't a 'full on effort' but still clearly put a huge amount of effort into the session, do you think ergers are prone to doing this to themselves, repeatedly. I did a 100m pB (posted above) at the end of a training session where id done 9x previous race starts. The 100m was no a full on attempt, but was pretty tough

Anyway that's a very good session c.f. you PB for 500m and a PB for the 600m too. Well done.

[KeithT]

My first try to row 30 min fast. That was hard work, but it is a PB.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,512m 1:59.8 204 1000 28 156
10:00.0 2,497m 2:00.1 202 994 28 151
20:00.0 2,517m 1:59.1 207 1011 28 157
30:00.0 2,499m 2:00.0 202 996 28 162

Nice pacing and you broke 2:00 average pace!!