New Personal Best! Brag About That New Pb!

[Dangerscouse]

Decided to take on 30' @r20 and see what happened - aimed for 1:15.7 splits as my "worst case" and settled in a bit quicker as it felt doable

Congratulations, but I'd say that a target of 1:15.7 was a tad optimistic

[p_b82]

Decided to take on 30' @r20 and see what happened - aimed for 1:15.7 splits as my "worst case" and settled in a bit quicker as it felt doable

Congratulations, but I'd say that a target of 1:15.7 was a tad optimistic

Quoted for truth..... dammed typos

[KeithT]

New 2K test. A 8.6 seconds improvement from my last 2k (7.27.1) done in April. I still had a pacing issue. I planned for 1:49.0 but went too fast in the first 500m. I also set the DF too high at 123. I think the optimal DF for me is about 118 to 120. I planned to sprint for the last 250m but instead just tried to stay alive and finish. Nevertheless, this was a good learning experience and it marked my first foray below 7:20.

Time Meters Pace Watts Cal/Hr S/M
7:18.5 2,000m 1:49.6 266 1214 29

1:47.5 500m 1:47.5 282 1269 29
1:49.7 1,000m 1:49.7 265 1212 29
1:49.4 1,500m 1:49.4 267 1219 30
1:51.9 2,000m 1:51.9 250 1159 31

Huge improvement and while pacing wasn't optimal it wasn't horrible and the fade at the end shows you emptied the tank.

[KeithT]

On July 6th Aussie Nick wrote " I'd bet serious money that a max effort 1k will take several seconds off your current PB now that you took 3+ secs off your 500 - lots of gains to come" what he didn't realise was that I'd only taken 3 secs off the 1k time the previous week so the big improvement on sprints had come on the 1k before the 500m. However in the spirit of a challenge I had another go at the 1k today and managed to squeeze out another second although I had to sweat blood on the last 250 to do it. Will leave 1k alone for a while now. Previous best 3:40. 01/07.

Time Meters Pace Watts Cal/Hr S/M
3:39.1 1,000m 1:49.5 266 1216 35
0:54.0 250m 1:48.0 278 1256 36
0:54.5 500m 1:49.0 270 1230 35
0:55.3 750m 1:50.6 259 1190 35
0:55.3 1,000m 1:50.6 259 1190 35

Every second counts and you went below a sub 1:50 pace.

[KeithT]

Decided to take on 30' @r20 and see what happened - aimed for 2:15.7 splits as my "worst case" and settled in a bit quicker as it felt doable

There was a bit left in the tank still - could have hit out at the end a little earlier or gone a little quicker throughout.

1st pb challenge completed - previous best 30' open rate 6556m

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,763m 2:13.0 149 811 20 176
5:00.0 1,132m 2:12.5 150 817 20 158
10:00.0 1,125m 2:13.3 148 808 20 172
15:00.0 1,120m 2:13.9 146 801 20 177
20:00.0 1,118m 2:14.1 145 798 20 182
25:00.0 1,121m 2:13.8 146 802 20 182
30:00.0 1,148m 2:10.6 157 839 20 188

The 30' rate 20 is a tough one to figure out and judge - I am not sure I have ever really done a true TT with it. So, to do more than your open rate shows massive improvement.

[aussie nick]

On July 6th Aussie Nick wrote " I'd bet serious money that a max effort 1k will take several seconds off your current PB now that you took 3+ secs off your 500 - lots of gains to come" what he didn't realise was that I'd only taken 3 secs off the 1k time the previous week so the big improvement on sprints had come on the 1k before the 500m. However in the spirit of a challenge I had another go at the 1k today and managed to squeeze out another second although I had to sweat blood on the last 250 to do it. Will leave 1k alone for a while now. Previous best 3:40. 01/07.

Time Meters Pace Watts Cal/Hr S/M
3:39.1 1,000m 1:49.5 266 1216 35
0:54.0 250m 1:48.0 278 1256 36
0:54.5 500m 1:49.0 270 1230 35
0:55.3 750m 1:50.6 259 1190 35
0:55.3 1,000m 1:50.6 259 1190 35

ha - inspiring other people to row hard is about all I'm good for these days. Congratulations on the continued PR success!

[Pendolino]

I feel a bit inferior posting here (been on the BPP for 2 months now), but feeling really good about my progress!

Two months ago, my asthma was uncontrolled and I was gasping by the end of a 5,000 m SS with an (erratic) pace of 2:31.6 (100.5 W).

This evening (with my asthma now fully under control) I pulled two 2,500 m intervals, averaging a well controlled 2:02.3 (191.3 W) 23 SPM on the first interval, increasing to 2:02.0 (192.7 W) 30 SPM on the second. My best 5,000 SS is now pulled at 2:05.7 (176.2 W).

I feel particularly proud because tonight, every fibre of my being was begging me to stop after the first interval, but I committed to the second set and went through a new kind of pain/hell (both physical and psychological) to get there.

Before anybody warns me about any upcoming disappointment, I've been following the BPP religiously - tonight was something extracurricular I decided to push hard for! I'm not going to work at that level every day

Anyway, I've let you big boys and girls carry on, just wanted to share my excitement!

[Sakly]

I feel a bit inferior posting here (been on the BPP for 2 months now), but feeling really good about my progress!

Two months ago, my asthma was uncontrolled and I was gasping by the end of a 5,000 m SS with an (erratic) pace of 2:31.6 (100.5 W).

This evening (with my asthma now fully under control) I pulled two 2,500 m intervals, averaging a well controlled 2:02.3 (191.3 W) 23 SPM on the first interval, increasing to 2:02.0 (192.7 W) 30 SPM on the second. My best 5,000 SS is now pulled at 2:05.7 (176.2 W).

I feel particularly proud because tonight, every fibre of my being was begging me to stop after the first interval, but I committed to the second set and went through a new kind of pain/hell (both physical and psychological) to get there.

Before anybody warns me about any upcoming disappointment, I've been following the BPP religiously - tonight was something extracurricular I decided to push hard for! I'm not going to work at that level every day

Anyway, I've let you big boys and girls carry on, just wanted to share my excitement!

Nothing wrong with it to post here - very good improvement!
Also nothing wrong with it to get one of the big guys

[HornetMaX]

I feel a bit inferior posting here

Don't. That's the beauty of this thread IMO: you have absolute beasts and total beginners next to each other.
Different levels of course, but the shared goal is to improve.

tonight was something extracurricular I decided to push hard for! I'm not going to work at that level every day

That's what I used to say myself. But once I reached my initial goal (shed 10-12Kg, get in acceptable shape), the temptation to improve dragged me into the rabbit hole. At least it's a healty rabbit hole

[Dangerscouse]

I feel a bit inferior posting here (been on the BPP for 2 months now), but feeling really good about my progress!

Two months ago, my asthma was uncontrolled and I was gasping by the end of a 5,000 m SS with an (erratic) pace of 2:31.6 (100.5 W).

This evening (with my asthma now fully under control) I pulled two 2,500 m intervals, averaging a well controlled 2:02.3 (191.3 W) 23 SPM on the first interval, increasing to 2:02.0 (192.7 W) 30 SPM on the second. My best 5,000 SS is now pulled at 2:05.7 (176.2 W).

I feel particularly proud because tonight, every fibre of my being was begging me to stop after the first interval, but I committed to the second set and went through a new kind of pain/hell (both physical and psychological) to get there.

Before anybody warns me about any upcoming disappointment, I've been following the BPP religiously - tonight was something extracurricular I decided to push hard for! I'm not going to work at that level every day

Anyway, I've let you big boys and girls carry on, just wanted to share my excitement!

That's a huge improvement!! It's easily said, but don't ever feel inferior or hide your achievements. All of us were beginners at some point and it's always good to occasionally test yourself.

[Pendolino]

Nothing wrong with it to post here - very good improvement!
Also nothing wrong with it to get one of the big guys

Cheers!

Don't. That's the beauty of this thread IMO: you have absolute beasts and total beginners next to each other.
Different levels of course, but the shared goal is to improve.

That's what I used to say myself. But once I reached my initial goal (shed 10-12Kg, get in acceptable shape), the temptation to improve dragged me into the rabbit hole. At least it's a healty rabbit hole

Thanks for the reassuring words! I'm my own worst critic and don't like announcing things unless I feel I deserve it lol.

Current goal is very similar to yourself - currently a shade over 100 kg, looking to bring that down to ~ 90 kg whilst increasing muscle mass and fitness.

That's a huge improvement!! It's easily said, but don't ever feel inferior or hide your achievements. All of us were beginners at some point and it's always good to occasionally test yourself.

Thanks! I've been trying hard to follow your previous advice, but I couldn't resist a little test! A month ago, an 8,000 m SS at 2:08 felt a long way away, but it struck me the other day that I'm within a second of it at 7,500 m now, so I may actually 'chase the question mark' and try it when I do the 8,000 m on the BPP in a couple of weeks!

The 20 minute 5k is definitely the bigger challenge, and most likely something I'll be ready for after finishing the plan - current time for it is 20:57.8. I'm not rushing that one though!

[Dangerscouse]

Thanks! I've been trying hard to follow your previous advice, but I couldn't resist a little test! A month ago, an 8,000 m SS at 2:08 felt a long way away, but it struck me the other day that I'm within a second of it at 7,500 m now, so I may actually 'chase the question mark' and try it when I do the 8,000 m on the BPP in a couple of weeks!

The 20 minute 5k is definitely the bigger challenge, and most likely something I'll be ready for after finishing the plan - current time for it is 20:57.8. I'm not rushing that one though!

Good to hear. Don't be surprised how much progress you can make with continual effort and dedication, much like what you've just proven.

I'm a massive self critic too, so don't worry about that, just use it as a means for always having restless satisfaction.

Definitely park the 5k target for a while, and work around the edges of it. Everything you're doing is getting you closer to it, so keep your sights locked on incremental gains.

[KeithT]

I feel a bit inferior posting here (been on the BPP for 2 months now), but feeling really good about my progress!

Two months ago, my asthma was uncontrolled and I was gasping by the end of a 5,000 m SS with an (erratic) pace of 2:31.6 (100.5 W).

This evening (with my asthma now fully under control) I pulled two 2,500 m intervals, averaging a well controlled 2:02.3 (191.3 W) 23 SPM on the first interval, increasing to 2:02.0 (192.7 W) 30 SPM on the second. My best 5,000 SS is now pulled at 2:05.7 (176.2 W).

I feel particularly proud because tonight, every fibre of my being was begging me to stop after the first interval, but I committed to the second set and went through a new kind of pain/hell (both physical and psychological) to get there.

Before anybody warns me about any upcoming disappointment, I've been following the BPP religiously - tonight was something extracurricular I decided to push hard for! I'm not going to work at that level every day

Anyway, I've let you big boys and girls carry on, just wanted to share my excitement!

I love reading these types of post where people are improving. Winning the mental battle is huge and one you will face often. Remember the next time you are struggling that you can get thru it as you just proved to yourself.

[DavidA]

I feel a bit inferior posting here (been on the BPP for 2 months now), but feeling really good about my progress!

Two months ago, my asthma was uncontrolled and I was gasping by the end of a 5,000 m SS with an (erratic) pace of 2:31.6 (100.5 W).

This evening (with my asthma now fully under control) I pulled two 2,500 m intervals, averaging a well controlled 2:02.3 (191.3 W) 23 SPM on the first interval, increasing to 2:02.0 (192.7 W) 30 SPM on the second. My best 5,000 SS is now pulled at 2:05.7 (176.2 W).

I feel particularly proud because tonight, every fibre of my being was begging me to stop after the first interval, but I committed to the second set and went through a new kind of pain/hell (both physical and psychological) to get there.

Before anybody warns me about any upcoming disappointment, I've been following the BPP religiously - tonight was something extracurricular I decided to push hard for! I'm not going to work at that level every day

Anyway, I've let you big boys and girls carry on, just wanted to share my excitement!

Congratulations!
That sounds great, and is terrific improvement!

David

[Pendolino]

Good to hear. Don't be surprised how much progress you can make with continual effort and dedication, much like what you've just proven.

I'm a massive self critic too, so don't worry about that, just use it as a means for always having restless satisfaction.

Definitely park the 5k target for a while, and work around the edges of it. Everything you're doing is getting you closer to it, so keep your sights locked on incremental gains.

I love reading these types of post where people are improving. Winning the mental battle is huge and one you will face often. Remember the next time you are struggling that you can get thru it as you just proved to yourself.

Congratulations!
That sounds great, and is terrific improvement!

David

Thanks all! I'd quite forgotten (possibly lost faith) how quick the body adapts when given a physical task to perform frequently, even a previously abused one like mine.

The past few days have been bittersweet - I tried to go from 2 x 2,500 m @ 2:02.1 (which almost broke me), to 3 x 2,000 m @ 2:00.0, and I finally found my current limit! With 800 metres left to go on the final set, my arms started shaking and let go of the handle. Cue me hugging the PM5, sheathed in sweat for 5 minutes But I didn't lose the mental battle - it was agony, but I treated my body as a machine that would go until it stopped, which it did through physical means! Anything that doesn't kill you

The following day I needed a pick-me-up, so I went for the 8k challenge, which I completed at a pace of 2:08.8 six years ago (prior to minor surgery which knocked my confidence and ended my rowing repertoire at the time) and was my first 'checkpoint' to beat. I aimed for 2:08.0 and ended up at a steady 2:07.4, so mission accomplished!

I think the 3 x 2,000 m failure was down to inexperience - based on the 2 x 2,500 m pace, I figured I could exchange those 500 m less for a 2 second increase of pace, but I misjudged it. If I'd shot for 2:01.0, I think I'd have scraped it!