New Personal Best! Brag About That New Pb!

[Sakly]

New 100m PB

I started training for the 100m sprint on 25th September, no really too sure what strategy to follow.

In the end i focussed on increasing my spm, starts and weights (DL/Squats/Upright rowing).

The biggest improvements in power/speed seem to have come his month.

My low pull has gone from 1:21.x (a rolling effort) to a solid 1:16.x from a standing start.

I have seen 805W on the PM5 once and high 790s a few times.

My spm have risen to an average of 49spm (over two 100m TT i did yesterday 15mins apart).

My pb has now dropped to 15.9s for the 100m (although the PM5 kindly rounds it up to 16.0) which puts me no.2 in the UK so far this season and tied at No.9 WW for my age/weight (verified times).

I am not done with this yet, will keep training over the next few weeks see if i can get faster.

Great result!

[Dangerscouse]

My pb has now dropped to 15.9s for the 100m (although the PM5 kindly rounds it up to 16.0) which puts me no.2 in the UK so far this season and tied at No.9 WW for my age/weight (verified times).

I am not done with this yet, will keep training over the next few weeks see if i can get faster.

Well done Glenn. Really good result

[MPx]

New 100m PB
... has now dropped to 15.9s for the 100m (although the PM5 kindly rounds it up to 16.0) which puts me no.2 in the UK so far this season and tied at No.9 WW for my age/weight (verified times).

Very nicely done Glenn - good to read you're now into the 1:16 low pull...and welcome to the 15.9 rounded up to 16 club! By coincidence I also had a couple of goes at this last night. First was 16.0 with a 1:17 LP, the second was slower...but that was after a 3x3333m SS session. What I do find surprising is how much better you need to be for each .1 at this level. I've have had what felt like much more powerful attempts than the one last night with several 1:16LPs...but in the end the same score. At your current rate of progress you'll blitz into the 15s very quickly. Best of luck with it.

[GlennUk]

New 100m PB
... has now dropped to 15.9s for the 100m (although the PM5 kindly rounds it up to 16.0) which puts me no.2 in the UK so far this season and tied at No.9 WW for my age/weight (verified times).

Very nicely done Glenn - good to read you're now into the 1:16 low pull...and welcome to the 15.9 rounded up to 16 club! By coincidence I also had a couple of goes at this last night. First was 16.0 with a 1:17 LP, the second was slower...but that was after a 3x3333m SS session. What I do find surprising is how much better you need to be for each .1 at this level. I've have had what felt like much more powerful attempts than the one last night with several 1:16LPs...but in the end the same score. At your current rate of progress you'll blitz into the 15s very quickly. Best of luck with it.

Mike, thanks for the comments.

One thing i have come to the conclusion doing this is that i need to increase my spm sigfnciantyl. Looking at those who do much better than me they use much higher spm than i do.

My thought is that its unlikely in any reasonable timeframe (if at all) am i going to be able to increase the power i deliver to the levels i suspect would need to be really good on the basis of the spm i use. My power may increase but it will take ages to be capable of delivering average 870w for a 100m to get me into the 14.xs bracket using a 'low' spm.

interesting though, ill keep going for a bi and see how i progress or not as the case may be.

[p_b82]

Decided that as I felt pretty good, I'd go for a pb today - and while this is the first attempt and therefore a default pb, the fact that've managed to exceed my expectations by a decent margin feels like it's worthy to put up here.

My aim was an 8:30 - Paul's law for the hour reckoned that was my pace; I knew that I was going to fly and die to a degree having not done a 2k before & I def suffered with my form in the last third.

It didn't feel as tough some of the longer TT's I've done in terms of mental effort - I just lacked the strength/endurance to keep going in that middle-ish 800m.

For better or worse, it now means all my other times/distances can now be improved upon based on this effort tho!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
8:14.1	2,000m	2:03.5	186	939	29	173
1:36.1	400m	2:00.1	202	994	31	158
1:37.5	400m	2:01.8	193	965	29	172
1:41.3	400m	2:06.6	172	893	29	174
1:41.0	400m	2:06.2	174	898	29	178
1:38.2	400m	2:02.7	189	951	31	183

[DavidA]

Decided that as I felt pretty good, I'd go for a pb today - and while this is the first attempt and therefore a default pb, the fact that've managed to exceed my expectations by a decent margin feels like it's worthy to put up here.

My aim was an 8:30 - Paul's law for the hour reckoned that was my pace; I knew that I was going to fly and die to a degree having not done a 2k before & I def suffered with my form in the last third.

It didn't feel as tough some of the longer TT's I've done in terms of mental effort - I just lacked the strength/endurance to keep going in that middle-ish 800m.

For better or worse, it now means all my other times/distances can now be improved upon based on this effort tho!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
8:14.1	2,000m	2:03.5	186	939	29	173
1:36.1	400m	2:00.1	202	994	31	158
1:37.5	400m	2:01.8	193	965	29	172
1:41.3	400m	2:06.6	172	893	29	174
1:41.0	400m	2:06.2	174	898	29	178
1:38.2	400m	2:02.7	189	951	31	183

Congratulations!
Good luck on improving the other times/distances.

David

[Sakly]

Decided that as I felt pretty good, I'd go for a pb today - and while this is the first attempt and therefore a default pb, the fact that've managed to exceed my expectations by a decent margin feels like it's worthy to put up here.

My aim was an 8:30 - Paul's law for the hour reckoned that was my pace; I knew that I was going to fly and die to a degree having not done a 2k before & I def suffered with my form in the last third.

It didn't feel as tough some of the longer TT's I've done in terms of mental effort - I just lacked the strength/endurance to keep going in that middle-ish 800m.

For better or worse, it now means all my other times/distances can now be improved upon based on this effort tho!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
8:14.1	2,000m	2:03.5	186	939	29	173
1:36.1	400m	2:00.1	202	994	31	158
1:37.5	400m	2:01.8	193	965	29	172
1:41.3	400m	2:06.6	172	893	29	174
1:41.0	400m	2:06.2	174	898	29	178
1:38.2	400m	2:02.7	189	951	31	183

Nice
Better to deviate to the lower end

[Dangerscouse]

Decided that as I felt pretty good, I'd go for a pb today - and while this is the first attempt and therefore a default pb, the fact that've managed to exceed my expectations by a decent margin feels like it's worthy to put up here.

My aim was an 8:30 - Paul's law for the hour reckoned that was my pace; I knew that I was going to fly and die to a degree having not done a 2k before & I def suffered with my form in the last third.

It didn't feel as tough some of the longer TT's I've done in terms of mental effort - I just lacked the strength/endurance to keep going in that middle-ish 800m.

For better or worse, it now means all my other times/distances can now be improved upon based on this effort tho!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
8:14.1	2,000m	2:03.5	186	939	29	173
1:36.1	400m	2:00.1	202	994	31	158
1:37.5	400m	2:01.8	193	965	29	172
1:41.3	400m	2:06.6	172	893	29	174
1:41.0	400m	2:06.2	174	898	29	178
1:38.2	400m	2:02.7	189	951	31	183

Good stuff. The 2k is always horrible in the last third when paced properly

[RayOfSunshine]

Decided that as I felt pretty good, I'd go for a pb today - and while this is the first attempt and therefore a default pb, the fact that've managed to exceed my expectations by a decent margin feels like it's worthy to put up here.

My aim was an 8:30 - Paul's law for the hour reckoned that was my pace; I knew that I was going to fly and die to a degree having not done a 2k before & I def suffered with my form in the last third.

It didn't feel as tough some of the longer TT's I've done in terms of mental effort - I just lacked the strength/endurance to keep going in that middle-ish 800m.

For better or worse, it now means all my other times/distances can now be improved upon based on this effort tho!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
8:14.1	2,000m	2:03.5	186	939	29	173
1:36.1	400m	2:00.1	202	994	31	158
1:37.5	400m	2:01.8	193	965	29	172
1:41.3	400m	2:06.6	172	893	29	174
1:41.0	400m	2:06.2	174	898	29	178
1:38.2	400m	2:02.7	189	951	31	183

Congrats! My lungs hurt looking at your splits. Given your goal was 8:30 and your 1st split was @2:00.1 pace, I can imagine your thinking as it progressed through the 2k. Great job finishing strong.

[KeithT]

Decided that as I felt pretty good, I'd go for a pb today - and while this is the first attempt and therefore a default pb, the fact that've managed to exceed my expectations by a decent margin feels like it's worthy to put up here.

My aim was an 8:30 - Paul's law for the hour reckoned that was my pace; I knew that I was going to fly and die to a degree having not done a 2k before & I def suffered with my form in the last third.

It didn't feel as tough some of the longer TT's I've done in terms of mental effort - I just lacked the strength/endurance to keep going in that middle-ish 800m.

For better or worse, it now means all my other times/distances can now be improved upon based on this effort tho!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
8:14.1	2,000m	2:03.5	186	939	29	173
1:36.1	400m	2:00.1	202	994	31	158
1:37.5	400m	2:01.8	193	965	29	172
1:41.3	400m	2:06.6	172	893	29	174
1:41.0	400m	2:06.2	174	898	29	178
1:38.2	400m	2:02.7	189	951	31	183

Excellent. Now that you have the baseline you can go from there and pace accordingly - have to aim for sub 8:00 in due time. The 2K is a different mental challenge in that you don't hurt as long but hurt worse - a ot of people find it a much harder experience than a longer TT while some (sounds like you) can deal with it better than a long TT. Knowing how hard you can push takes some experimenting and that's why having this baseline is important.

[aussie nick]

New 100m PB

I started training for the 100m sprint on 25th September, no really too sure what strategy to follow.

In the end i focussed on increasing my spm, starts and weights (DL/Squats/Upright rowing).

The biggest improvements in power/speed seem to have come his month.

My low pull has gone from 1:21.x (a rolling effort) to a solid 1:16.x from a standing start.

I have seen 805W on the PM5 once and high 790s a few times.

My spm have risen to an average of 49spm (over two 100m TT i did yesterday 15mins apart).

My pb has now dropped to 15.9s for the 100m (although the PM5 kindly rounds it up to 16.0) which puts me no.2 in the UK so far this season and tied at No.9 WW for my age/weight (verified times).

I am not done with this yet, will keep training over the next few weeks see if i can get faster.

congratulations Glenn! I'd like to try to improve my 100 too and feel my start is the biggest issue....what do your first 3-4 strokes look like?

[aussie nick]

Decided that as I felt pretty good, I'd go for a pb today - and while this is the first attempt and therefore a default pb, the fact that've managed to exceed my expectations by a decent margin feels like it's worthy to put up here.

My aim was an 8:30 - Paul's law for the hour reckoned that was my pace; I knew that I was going to fly and die to a degree having not done a 2k before & I def suffered with my form in the last third.

It didn't feel as tough some of the longer TT's I've done in terms of mental effort - I just lacked the strength/endurance to keep going in that middle-ish 800m.

For better or worse, it now means all my other times/distances can now be improved upon based on this effort tho!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
8:14.1	2,000m	2:03.5	186	939	29	173
1:36.1	400m	2:00.1	202	994	31	158
1:37.5	400m	2:01.8	193	965	29	172
1:41.3	400m	2:06.6	172	893	29	174
1:41.0	400m	2:06.2	174	898	29	178
1:38.2	400m	2:02.7	189	951	31	183

congratulations on the big PR! And well done for bringing it home with an acceleration after the blip in the middle

[p_b82]

Thanks all!

Congrats! My lungs hurt looking at your splits. Given your goal was 8:30 and your 1st split was @2:00.1 pace, I can imagine your thinking as it progressed through the 2k. Great job finishing strong.

It was a lung burster alright - they're still a bit tickly today, it really stirred things up for sure; Took me quite a while to get myself up off the erg afterwards too

I've built up to 1:55@30 before at the end of a long time trial, so the 2:00 didn't feel that difficult on fresh everything - looking at the log my first 5s were 1:51@33, before dropping down to 2:03 as I tried to reign my exuberance in. I knew that there would soon be a cheque being cashed and I doubted that I could pay it.

I expected to fade harder and faster tbh - so I was actually kinda pleased that my average was below my target pace in the dip! (although annoyed there was a dip all the same)

Excellent. Now that you have the baseline you can go from there and pace accordingly - have to aim for sub 8:00 in due time. The 2K is a different mental challenge in that you don't hurt as long but hurt worse - a ot of people find it a much harder experience than a longer TT while some (sounds like you) can deal with it better than a long TT. Knowing how hard you can push takes some experimenting and that's why having this baseline is important.

I think the 2k is so short in comparison, that the hurt for me is marginal - legs/arms were dead/tired but not sore, back was in excellent shape, butt not complaining, no sweat formed, Hr manageable, lungs only starting to burst in the last couple of mins. The last 10 mins of the hour was torture in comparison.

It may also help that on the longer rows, I tend to target the last 2k as my "run to the finish" so in my mind it's a kinda happy target - rather than one of dread.

There's an 8:00 in me with a bit better pacing and a little more consistency; I reckon doing a little more short distance work and I'd be there. But I'm going to back to the longer stuff for a bit - as I don't want to get sucked in to chasing the 2k - I've unfinished business with my HM time...

[Sakly]

#CTC - 1k TT

Not ideal conditions, surprisingly felt the 60min session from yesterday in my legs and back, but I had planned to go for the CTC first try this week. Also training plan for the week was disrupted as the 60min row was planned for Tuesday...

~3k warmup

1k TT:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:14.0	1,000m	1:37.0	383	1619	32	167
0:38.5	200m	1:36.2	393	1650	33	156
0:38.6	200m	1:36.5	389	1640	31	168
0:39.1	200m	1:37.7	375	1589	31	170
0:39.0	200m	1:37.5	378	1599	34	171
0:38.7	200m	1:36.7	386	1630	34	172

-10.6s vs old PB

Unfortunately PM5 showed 3:13.9, but ergdata gave me the 3:14 flat
Hopefully I get another attempt this month.

[Dangerscouse]

#CTC - 1k TT

Not ideal conditions, surprisingly felt the 60min session from yesterday in my legs and back, but I had planned to go for the CTC first try this week. Also training plan for the week was disrupted as the 60min row was planned for Tuesday...

~3k warmup

1k TT:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:14.0	1,000m	1:37.0	383	1619	32	167
0:38.5	200m	1:36.2	393	1650	33	156
0:38.6	200m	1:36.5	389	1640	31	168
0:39.1	200m	1:37.7	375	1589	31	170
0:39.0	200m	1:37.5	378	1599	34	171
0:38.7	200m	1:36.7	386	1630	34	172

-10.6s vs old PB

Unfortunately PM5 showed 3:13.9, but ergdata gave me the 3:14 flat
Hopefully I get another attempt this month.

That's more like what I was expecting from you. Great row. Were the 1:37s due to feeling like too much of a struggle, or a decision to back off and attack near the end?