New Personal Best! Brag About That New Pb!

[contdrift86]

1000m for the World Sprint thingy on the logbook. PR which is nice, my other one was 3:27 set the day before my first ever sub 7 2km as a 'practice' type session. Really happy that I was able to PR, especially as I did this after my main session for the day.

According to Paul's Law and the free spirits pace predictor I should be able to go 3:18-3:19.5 so am keen to just go a bit further into the pain cave and get that sub 200 seconds.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
3:21.1	1,000m	1:40.5	344	1484	29	174
0:40.1	200m	1:40.2	347	1495	30	158
0:40.2	400m	1:40.5	345	1486	28	172
0:40.3	600m	1:40.7	342	1477	30	178
0:40.7	800m	1:41.7	332	1443	29	181
0:39.8	1,000m	1:39.5	355	1522	30	184

First, excellent PB - big improvement! Second, I am glad you are already thinking about sub 3:20 as you were close and it will drive you. The free spirits pace predictor can be spot on for some of my rows but then off on others depending on which TTs I use - it really depends if you scores are skewed towards sprints or longer rows.

Thanks, felt good to get a PR as it's always nice to tick those off. I did the free spirits one based on a few different combinations of PBs and that 3:18-3:19.5 is the average of them.

I also think you've got a bit more to give, but this is a really good result and great sprint at the end

Yeah, I reckon I am going to try and just have over 350 from the start next time. If I fly and die then so be it, but it's short enough to just endure the pain.

Congrats on the PB, esp after a harder training session. Strong final 200m, sure a sub 3:20 is there.

Yeah I am confident about the next attempt.

[RWAGR]

Perhaps not the textbook start to a taper week, but I wanted to stretch the legs at least once this week before resting up for Saturday's 100k. So decided to attack the Power Hour PB. New PB by 223 meters. Hopefully the confidence boost from hitting this will offset any physical issues from pushing it hard 5 days before an ultra-distance. Feeling fit and strong (albeit this felt at my limit) with all the distance training. Hopefully one day I can target 16k in an hour.

1:00:00.0 15,826m 1:53.7 238 1118 25 165
6:00.0 1,581m 1:53.8 237 1116 24 147
12:00.0 1,572m 1:54.5 233 1102 25 151
18:00.0 1,576m 1:54.2 235 1108 25 157
24:00.0 1,580m 1:53.9 237 1114 25 162
30:00.0 1,581m 1:53.8 237 1116 25 167
36:00.0 1,583m 1:53.7 238 1119 25 168
42:00.0 1,578m 1:54.0 236 1111 25 171
48:00.0 1,576m 1:54.2 235 1108 25 172
54:00.0 1,579m 1:53.9 236 1113 25 175
1:00:00.0 1,621m 1:51.0 256 1179 27 180

Awesome Hour of Power; congrats! Based on your HR data it looks like this was tough, so kudos for grinding through it. 1:52.5 (16k meters) is within reach!

Thx bro!

[p_b82]

Well done Peter very nice row and well paced. Big improvement!

Thanks Kerry

Well done Peter. It's a good idea to be mindful of the FM, but also to test yourself within reason too.

You paced it perfectly if there was a wobble at 1750m to go. Every time I've PBed my 5k that has happened at around this stage

No wobble per say, never felt like it was the edge of an HD on the next stroke, or a big drop off in pace (but I did drop the effort a touch 2k onwards "just in case") - combination of all that is why I think there was more in the tank. I just had to concentrate a lot more to shut out the "noise" and focus on the split distance counters going up/down as appropriate.

Still always nice to get an "easy" pb and know it's beatable. Legs were good, it was the lungs, as always with me, the limiting factor.

[Tandstad]

Still relatively new to this forum, realized this is probably the right thread for this (cross-posting from "What training have you done today...")

This isn't technically a lifetime PB, but I would label this as a "mid-life" PB...

After a failed 6k attempt a few weeks ago where I came to a dead stop with ~1.7k left, I gave it another go on Monday, this time fresh off my rest day and with plenty of time to properly mentally & physically prep.

Time Meters Pace Watts Cal/Hr S/M HR
20:33.0 6,000m 1:42.7 323 1410 28 170
3:25.6 1,000m 1:42.8 322 1408 28 157
3:25.4 2,000m 1:42.7 323 1412 28 164
3:25.8 3,000m 1:42.9 321 1405 28 170
3:25.6 4,000m 1:42.8 322 1408 28 174
3:25.9 5,000m 1:42.9 321 1403 29 177
3:24.7 6,000m 1:42.3 326 1423 30 179

I executed my "race" plan exactly as intended, and am stoked with the result! I'm now within 15-20 seconds of my college freshman-year PB... I've graduated from comparing my current scores against my high-school PBs and am now comparing them to various college milestones, not something I would've imagined 6 months ago... onward!

Great session, and your YT channel is very good

[Dangerscouse]

Legs were good, it was the lungs, as always with me, the limiting factor.

Lungs are my limiting factor too. I'm not sure if it's oxygen delivery or utilisation that is the issue, either way, doing more short intervals is the most useful solution, as it gives a different kind of adaption.

I always steer away from 500s, or shorter, as I instinctively feel like they're too short, but they could be really useful to me (and you) if I just persevere with them. I think I've talked myself into doing Erg Golf again on Saturday morning (18 × 1 min 1r)

[Spinal]

Set out to complete todays SkiErg WOD in under 19mins but felt OK after 3k so increased the pace. Shaved a little of my previous PB


Time Meters Pace Watts Cal/Hr S/M
18:49.1 5,000m 1:52.9 243 1136 51 179
3:48.5 1,000m 1:54.2 235 1107 51 168
3:47.8 2,000m 1:53.9 237 1115 51 175
3:46.9 3,000m 1:53.4 240 1124 52 181
3:45.3 4,000m 1:52.6 245 1142 51 184
3:40.5 5,000m 1:50.2 261 1198 53 188

[Dangerscouse]

Set out to complete todays SkiErg WOD in under 19mins but felt OK after 3k so increased the pace. Shaved a little of my previous PB


Time Meters Pace Watts Cal/Hr S/M
18:49.1 5,000m 1:52.9 243 1136 51 179
3:48.5 1,000m 1:54.2 235 1107 51 168
3:47.8 2,000m 1:53.9 237 1115 51 175
3:46.9 3,000m 1:53.4 240 1124 52 181
3:45.3 4,000m 1:52.6 245 1142 51 184
3:40.5 5,000m 1:50.2 261 1198 53 188

Congratulations. A big amount under 19 mins too

[Sakly]

Today we planned 2k race (my gym training buddy and me), me on the skierg, training partner on the rower. As he had the goal of sub 7, but bailed out on Thursday in the mid of last 500m split and 1:48 average, he wanted to skip this and get back to it after his vacation with more training.
I was already warmed up and in the mood for something hard (even if I knew my body wasn't prepped for an all out effort TT for any of the machines ), so I decided to go for a 1k on the rower for the World Rowing Virtual Indoor Sprints. My last 1k was already over a year ago, so time for an update.
Target in my mind was 3:08 could probably be achievable, starting with ~1:33 for 200m, 1:34 for the middle 600m and see what's left for the last 200m.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
3:07.8	1,000m	1:33.9	423	1754	35	169
0:36.0	200m	1:30.0	480	1952	35	164
0:37.7	400m	1:34.2	418	1738	32	169
0:37.7	600m	1:34.2	418	1738	35	170
0:38.2	800m	1:35.5	402	1682	35	171
0:38.1	1,000m	1:35.2	405	1693	38	171

Started a bit too fast and backed off with hope it wouldn't burn me. For 400m I could stay at plan, but then it started to get tough
In the end it was good to have a slight cushion from the faster start, but probably without it the last 3-400m wouldn't feel so hard. Who knows

Overall Hwt Men: 77 out of 2620
40-49 Hwt Men: 24 out of 767
Not too bad for a non-sprinter.

[Dangerscouse]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
3:07.8	1,000m	1:33.9	423	1754	35	169
0:36.0	200m	1:30.0	480	1952	35	164
0:37.7	400m	1:34.2	418	1738	32	169
0:37.7	600m	1:34.2	418	1738	35	170
0:38.2	800m	1:35.5	402	1682	35	171
0:38.1	1,000m	1:35.2	405	1693	38	171

Congratulations Sascha, this is a great result

[Sakly]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
3:07.8	1,000m	1:33.9	423	1754	35	169
0:36.0	200m	1:30.0	480	1952	35	164
0:37.7	400m	1:34.2	418	1738	32	169
0:37.7	600m	1:34.2	418	1738	35	170
0:38.2	800m	1:35.5	402	1682	35	171
0:38.1	1,000m	1:35.2	405	1693	38	171

Congratulations Sascha, this is a great result

Thx Stu!
I am really satisfied with it, as it wasn't a planned effort, not even planned to attack it this season
But I realize - it's the first all time PB from you I could beat

[Kerry1960]

I think you"re a better sprinter than you think Sascha.

Talking about 1ks I have noticed that Keith did 2:58.8 yesterday ! Just had a look at the rankings.

[Dangerscouse]

Thx Stu!
I am really satisfied with it, as it wasn't a planned effort, not even planned to attack it this season
But I realize - it's the first all time PB from you I could beat

You've beaten me on every distance below 1k & 4 minutes. I'm feeling a bit persecuted as Cam has beaten me on the 12hr and Rob has beaten me on the 100k

[Sakly]

Thx Stu!
I am really satisfied with it, as it wasn't a planned effort, not even planned to attack it this season
But I realize - it's the first all time PB from you I could beat

You've beaten me on every distance below 1k & 4 minutes. I'm feeling a bit persecuted as Cam has beaten me on the 12hr and Rob has beaten me on the 100k

Don't know your shorter distances, as your signature doesn't show them. Even the 1min? This is a very old PB, but will be forced to be updated this month...
I know, you are not into this sprint/short stuff - me either. But last weeks I found a bit more fun in it
I really think the truth starts at 1k/2k, as these distances show the mixed capabilities of an athlete. There's a reason why 2k is the gold standard
A well build athlete can handle short as well as long distances, so I need to work on the shorter stuff, as I think I'm much weaker in these compared to the longer distances. And based on the last weeks I feel the sharper and faster short stuff helped dropping the pace for the recent 1 and 2ks.

For the 100k and 12h I'm out for now

[RWAGR]

You've beaten me on every distance below 1k & 4 minutes. I'm feeling a bit persecuted as Cam has beaten me on the 12hr and Rob has beaten me on the 100k

For the 100k and 12h I'm out for now

Stu- in the years I've been lurking and lightly posting on here, the idea that I would even have a transient time better than any of yours is a joke... I think of all the 100k advice your piece remains the most applicable across the board- after 65k it's a completely different world, which you can't really predict until the day you are there, and which fitness level and preparation can only do so much. If you have the interest in doing another 100k - which I think we would love to see! - and if the rowing Gods align that day, you have the fitness, experience, and drive to post a ridiculously fast (sub-7?!) time. Would love to see it.

Sascha - phew. This at least means I will have one time ahead of you for a while as I'm never going to get close on the others

I'd like to try to get into the CTC as you all seem to really enjoy it, and it seems a good way to force oneself to keep doing enough speedwork so the fast twitch stuff doesn't atrophy.

[Sakly]

You've beaten me on every distance below 1k & 4 minutes. I'm feeling a bit persecuted as Cam has beaten me on the 12hr and Rob has beaten me on the 100k

For the 100k and 12h I'm out for now

Stu- in the years I've been lurking and lightly posting on here, the idea that I would even have a transient time better than any of yours is a joke... I think of all the 100k advice your piece remains the most applicable across the board- after 65k it's a completely different world, which you can't really predict until the day you are there, and which fitness level and preparation can only do so much. If you have the interest in doing another 100k - which I think we would love to see! - and if the rowing Gods align that day, you have the fitness, experience, and drive to post a ridiculously fast (sub-7?!) time. Would love to see it.

Sascha - phew. This at least means I will have one time ahead of you for a while as I'm never going to get close on the others

I'd like to try to get into the CTC as you all seem to really enjoy it, and it seems a good way to force oneself to keep doing enough speedwork so the fast twitch stuff doesn't atrophy.

Haha, not completely true - your FM is also faster than mine
At least until I get another go at it and hopefully not crash when hovering at the limit...
If you want to join a team for CTC participation, I'm sure Team Oarsome will welcome you with joy