New Personal Best! Brag About That New Pb!

[Gustel]

Chipped 20sec from my 10K, form 40:10 to 39:49.

Goal was sub 40min, so I decided to go for ~1:59 pace for the 1st half and then try to hold 2:00 pace for the rest (as I know I typically suck at negative splits). I almost HD at 30min: gave up for 2-3 strokes, then somehow decided to go on (but yeah, pace in the last 2500m has been a bit of a rollercoaster).

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	HR
39:48.5 10,000m 1:59.4 	205 	1007 	26 	171
3:56.7 	1,000m 	1:58.3 	211 	1026 	25 	163
3:57.4 	2,000m 	1:58.7 	209 	1020 	27 	166
3:56.9 	3,000m 	1:58.4 	211 	1024 	27 	168
3:57.4 	4,000m 	1:58.7 	209 	1020 	27 	172
3:58.1 	5,000m 	1:59.0 	207 	1013 	27 	170
3:59.0 	6,000m 	1:59.5 	205 	1005 	27 	173
4:00.1 	7,000m 	2:00.0 	202 	996 	26 	174
4:03.6 	8,000m 	2:01.8 	194 	966 	27 	172
4:02.2 	9,000m 	2:01.1 	197 	978 	27 	175
3:57.1 	10,000m 1:58.5 	210 	1022 	27 	182

Kind of happy for the sub-40min, but to be honest I feel I'm plateauing since August: the improvement here may be well given by the better conditions (today it was 12C, the previous PB was in 29C) and on other distances I'm really not sure I could improve right now.
I try to push my hard sessions but there's a limit to how hard I can do them. Guess next thing I'll try is to go for a marathon training program that seems to focus more on volume (I usually do 50-60K per week) and see if this helps other distances than FM.

And yeah, that was my 1st post-50yo PB

Nice. Congratulations for your PB and also for your new age group! With regard to the plateau, I can recommend the 5k Pete Plan, if you have not tried it yet.

[robhely]

Chipped 20sec from my 10K, form 40:10 to 39:49.

Goal was sub 40min, so I decided to go for ~1:59 pace for the 1st half and then try to hold 2:00 pace for the rest (as I know I typically suck at negative splits). I almost HD at 30min: gave up for 2-3 strokes, then somehow decided to go on (but yeah, pace in the last 2500m has been a bit of a rollercoaster).

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	HR
39:48.5 10,000m 1:59.4 	205 	1007 	26 	171
3:56.7 	1,000m 	1:58.3 	211 	1026 	25 	163
3:57.4 	2,000m 	1:58.7 	209 	1020 	27 	166
3:56.9 	3,000m 	1:58.4 	211 	1024 	27 	168
3:57.4 	4,000m 	1:58.7 	209 	1020 	27 	172
3:58.1 	5,000m 	1:59.0 	207 	1013 	27 	170
3:59.0 	6,000m 	1:59.5 	205 	1005 	27 	173
4:00.1 	7,000m 	2:00.0 	202 	996 	26 	174
4:03.6 	8,000m 	2:01.8 	194 	966 	27 	172
4:02.2 	9,000m 	2:01.1 	197 	978 	27 	175
3:57.1 	10,000m 1:58.5 	210 	1022 	27 	182

Kind of happy for the sub-40min, but to be honest I feel I'm plateauing since August: the improvement here may be well given by the better conditions (today it was 12C, the previous PB was in 29C) and on other distances I'm really not sure I could improve right now.
I try to push my hard sessions but there's a limit to how hard I can do them. Guess next thing I'll try is to go for a marathon training program that seems to focus more on volume (I usually do 50-60K per week) and see if this helps other distances than FM.

And yeah, that was my 1st post-50yo PB

Well done, I knew you could go sub 40! More volume than 50-60k per week? That seems epic. Are you mixing volume work with speed work every week?

Welcome to the 50 - 54 category, where the pace still seems to be fierce!

[aussie nick]

Personally I seem to concentrate all my hate on the 2K: anything else between a 1' and a HM doesn't bother me.
I've only done 2 FM but I suspect that I may enjoy the next FM more than the next 2K.

The 2K seems so wrong to me in terms of risk/reward: a ton of pain for maybe a few seconds off your PB if everything goes right. Meaning there are more than decent chances of no improvement or even HD.

Totally agree, apart from the 500m, the 2k is one of the few distances where I just can't settle in and hold a steady pace. The pain ramps up all too fast and holding that optimistic split I started with soon seems impossible, crushing me mentally...

Strangely I find the 1k a lot easier to deal with than the 500m or 2k.

I do think this is why the 2k is probably the ultimate test with the balance of different capabilities it pushes to the max

[RWAGR]

Thanks all re the above! Looking forward to hitting some more PRs in my 40s w the new ranking group next year.

[HornetMaX]

Well done, I knew you could go sub 40! More volume than 50-60k per week? That seems epic. Are you mixing volume work with speed work every week?

Yes. Recently I wanted to do more 2K-ish stuff so my weekly routine has been:

• Tue: hard, one of 8x500m 3r @2KP-3s, 4x1000m 6r @ 2KP or something similar (plus 10min SkiErg warmup, 20min SkiErg cooldown)
• Wed: 1H steady (2:11/500m) + 20min SkiErg if I have time
• Fri: 4x2000m 6r @2KP+9s (10min SkiErg warmup, 20min SkiErg cooldown)
• Sun: HM steady (2:11/500m)

I may give a go at other TTs (5K, 1K maybe 500m and 1' too) before grudgingly going for a 2K TT.

With regard to the plateau, I can recommend the 5k Pete Plan, if you have not tried it yet.

Thanks, didn't know there was a 5K version, I'll have a look.

[Sakly]

Thanks all re the above! Looking forward to hitting some more PRs in my 40s w the new ranking group next year.

We are in the same group then

[Dangerscouse]

First row since HM last weekend, I couldn't decide what to do so made an attempt on my 30 minute PB and gained a modest 111m:

7847m / 1:54.6 / r28 / 166bpm

Was happy with the consistency of the splits, which were:

1:54.8
1:54.8
1:54.9
1:54.8
1:53.9

I found this one quite hard - it was too warm today and I didn't have a great sleep last night. I haven't aborted a PB attempt yet, but with this one I was very close to calling it!

I wouldn't ever say 111m is modest, especially when it's a PB. Warmth and lack of sleep will definitely affect you, so there's more to come.

Well done Rob, and make sure to slightly change your perspective to make you see what is possible

[Dangerscouse]

2k PB. By 3 seconds. Disappointed not to hit 6.45.0. Ugh. Still, I suppose that means I get to hit that milestone in my 40's next year. Also means this calendar year I've rowed FM (by default), HM, 60', 10k, 30', 5k, and 2k PBs, so I should be satisfied with that.

6:45.4 2,000m 1:41.3 336 1457 30
1:41.2 500m 1:41.2 338 1462 30
1:42.4 1,000m 1:42.4 326 1421 30
1:42.2 1,500m 1:42.2 328 1428 30
1:39.5 2,000m 1:39.5 355 1522 33

Really good PB Rob, especially that last 500m, which is where it's won or lost. All of those PBs show that your training is paying off,

[Dangerscouse]

Slightly annoyed that I missed ducking under 1:36 by 8s - which was my "this would be perfect" target...]

To get within eight seconds of your ideal target pace, AND to hack off over three minutes is a very good result.

I love that you're slightly annoyed, as that's always a good thing, but don't let it detract from what you've achieved

[Dangerscouse]

Chipped 20sec from my 10K

Kind of happy for the sub-40min, but to be honest I feel I'm plateauing since August: the improvement here may be well given by the better conditions (today it was 12C, the previous PB was in 29C) and on other distances I'm really not sure I could improve right now.

And yeah, that was my 1st post-50yo PB

Well done, and that's a big milestone to break. If you're plateauing it might be due to your mindset. I definitely convinced myself I was pushing hard enough, but in reality, I wasn't, so I very been increasing the intensity on all sessions just to see what happens, and then I'll reduce it as and when I need to. Sometimes trying something different can be all it takes

Lower temperatures are definitely far better imo, and happy birthday.

[robhely]

3rd PB in one week yesterday:

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,060m 1:59.5 205 1005 27 163
12:00.0 3,008m 1:59.6 204 1002 27 151
24:00.0 3,014m 1:59.4 205 1006 27 158
36:00.0 3,004m 1:59.8 203 999 27 163
48:00.0 2,999m 2:00.0 202 996 27 167
1:00:00.0 3,036m 1:58.5 210 1022 29 179

I'm heading overseas for most of December, so wanted to tick a few boxes before I leave. Temperature was too warm on this one as well and really humid, so I was sweating puddles!

[robhely]

Yes. Recently I wanted to do more 2K-ish stuff so my weekly routine has been:

• Tue: hard, one of 8x500m 3r @2KP-3s, 4x1000m 6r @ 2KP or something similar (plus 10min SkiErg warmup, 20min SkiErg cooldown)
• Wed: 1H steady (2:11/500m) + 20min SkiErg if I have time
• Fri: 4x2000m 6r @2KP+9s (10min SkiErg warmup, 20min SkiErg cooldown)
• Sun: HM steady (2:11/500m)

I may give a go at other TTs (5K, 1K maybe 500m and 1' too) before grudgingly going for a 2K TT.

That's an intensive and well balanced program, I doubt that it's holding you back at all. I agree with Stu in that it could be more of a mindset issue. Sometime the erg mysteriously gives us a break when go into a hard session without any preconceived notions of what is possible or not possible.

Judging by your strong 10k, 500m and HM, I would think you could get your 2k down to at least 7:15 and your 5k down to sub 19. And easily a little bit off your 1k.

[Dangerscouse]

3rd PB in one week yesterday:

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,060m 1:59.5 205 1005 27 163
12:00.0 3,008m 1:59.6 204 1002 27 151
24:00.0 3,014m 1:59.4 205 1006 27 158
36:00.0 3,004m 1:59.8 203 999 27 163
48:00.0 2,999m 2:00.0 202 996 27 167
1:00:00.0 3,036m 1:58.5 210 1022 29 179

I'm heading overseas for most of December, so wanted to tick a few boxes before I leave. Temperature was too warm on this one as well and really humid, so I was sweating puddles!

Three PBs in one week is an immense achievement, especially when battling humidity and warmth.

[HornetMaX]

I agree with Stu in that it could be more of a mindset issue. Sometime the erg mysteriously gives us a break when go into a hard session without any preconceived notions of what is possible or not possible.

Could be, but each time I tried to shave a second on the pace of a hard session I end up paying it heavily in the last interval.

Judging by your strong 10k, 500m and HM, I would think you could get your 2k down to at least 7:15 and your 5k down to sub 19. And easily a little bit off your 1k.

I'd love a 7:15 2K, where should I sign for that ?

Sub-19 5K ? No way right now. Most likely I'll try it next week but I'd be OK with a few secs off my current.

[contdrift86]

New 30r20 PR.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
30:00.0	7,670m	1:57.3	217	1045	20	163
6:00.0	1,530m	1:57.6	215	1039	20	151
12:00.0	1,529m	1:57.7	215	1038	20	158
18:00.0	1,530m	1:57.6	215	1039	20	165
24:00.0	1,532m	1:57.4	216	1042	20	167
30:00.0	1,550m	1:56.1	223	1069	20	174