New Personal Best! Brag About That New Pb!

[iain]

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26

Looks like sub-20' there whenever you are fully recovered and start closer to target from those last 2 splits.

[nick rockliff]

Wasn't thinking about PB when I went to the gym today. But gym was the coolest it's been for a while and felt good on the erg today. So kept pushing after a good start and end result was faster 5K PB by 9 secs. Previous best 20:18 March 23 2024

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26

Nice 5k, well done. Sub 20min not far away and probably there now at r28.

[HornetMaX]

Those negative splits (in pace) look like a countdown ... (2:0)3 ... (2:0)2 ... (2:0)1 ... (2:0)0 ... boom (1:56) !

[Sakly]

Wasn't thinking about PB when I went to the gym today. But gym was the coolest it's been for a while and felt good on the erg today. So kept pushing after a good start and end result was faster 5K PB by 9 secs. Previous best 20:18 March 23 2024

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26

Well done
But now your 6k looks a bit soft

[Dpoleit89]

Xcskier here: 1st 10k test on Skierg (bought it in march ‘24). 1,83m x 85kg or 6ft x 187 lbs.

36:42.5

1st 2000 7:31.8 52
2nd 2000 7:27.5 52
3rd 2000 7:19.1 53
4th 2000 7:15.0 53
5th 2000 7:09.0 53

Seems good

Strong 10k on the skierg! Well done!
At what rate did you do this piece?

sorry forgot to write them.

Resistance 7

[Sakly]

Xcskier here: 1st 10k test on Skierg (bought it in march ‘24). 1,83m x 85kg or 6ft x 187 lbs.

36:42.5

1st 2000 7:31.8 52
2nd 2000 7:27.5 52
3rd 2000 7:19.1 53
4th 2000 7:15.0 53
5th 2000 7:09.0 53

Seems good

Strong 10k on the skierg! Well done!
At what rate did you do this piece?

sorry forgot to write them.

Resistance 7

That's a quite high rate
Only asked, as I did a 10k on the skierg during the tour de SkiErg during February, which was kind of exhausting and very sweaty (even if not all out), but far off from a 36:xx
I did it at rate 31 and drag of 76 (resistance 7 can mean anything from machine to machine, but assuming a relative new and clean one, it would probably be >100). If I ever get another crank at it, I would increase the rate, but not sure I would get into the 50s with it!
Again, nice effort!

[Kerry1960]

Wasn't thinking about PB when I went to the gym today. But gym was the coolest it's been for a while and felt good on the erg today. So kept pushing after a good start and end result was faster 5K PB by 9 secs. Previous best 20:18 March 23 2024

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26

Nice 5k, well done. Sub 20min not far away and probably there now at r28.

Thanks everyone for kind words. Nick"s suggestion of r28 would be good but that"s currently beyond my capabilities for 5k.

Think I can break 20 mins at r26, just need to start faster and begin final sprint a little earlier. Only sprinted last 200 today.

[KeithT]

New 30 min PB: 8,182 at 1.49.9. This was an improvement of 62 meters. Interestingly, it was the highest HR I have seen (183). THis felt really at my max, but is only 2.9" slits faster than my 60 min PB. Does "Paul's Law" breakdown at longer distances? I'm aware that it's only ever an estimate, but this seems way off as definitely didn't have another 2 splits in me!

3 Min Splits:

1.49.6 r27
1.50.1 r28
1.50.2 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.1 r28
1.50.7 r28
1.50.7 r28
1.47.3 r29

Excellent improvement! I don't see the 5 second difference with Paul's law either - I have a larger gap with the shorter rows and a smaller with the longer.

[nick rockliff]

Wasn't thinking about PB when I went to the gym today. But gym was the coolest it's been for a while and felt good on the erg today. So kept pushing after a good start and end result was faster 5K PB by 9 secs. Previous best 20:18 March 23 2024

Next stop sub 20:00

Time Meters Pace Watts Cal/Hr S/M
20:09.2 5,000m 2:00.9 198 981 25
4:07.5 1,000m 2:03.7 185 935 26
4:05.0 2,000m 2:02.5 190 955 25
4:03.5 3,000m 2:01.7 194 967 25
4:00.8 4,000m 2:00.4 201 990 25
3:52.5 5,000m 1:56.2 223 1066 26

Nice 5k, well done. Sub 20min not far away and probably there now at r28.

Thanks everyone for kind words. Nick"s suggestion of r28 would be good but that"s currently beyond my capabilities for 5k.

Think I can break 20 mins at r26, just need to start faster and begin final sprint a little earlier. Only sprinted last 200 today.

I think if you did a few practice sessions sitting on 2:00 r28 you would be surprised how much easier it would feel. You can't just jump to r28 though it does need training. A good session for this is 6 x 1k with 1 min or 90 secs recovery just sitting on 2:00 r28.

[Kerry1960]

Nice 5k, well done. Sub 20min not far away and probably there now at r28.

Thanks everyone for kind words. Nick"s suggestion of r28 would be good but that"s currently beyond my capabilities for 5k.

Think I can break 20 mins at r26, just need to start faster and begin final sprint a little earlier. Only sprinted last 200 today.

I think if you did a few practice sessions sitting on 2:00 r28 you would be surprised how much easier it would feel. You can't just jump to r28 though it does need training. A good session for this is 6 x 1k with 1 min or 90 secs recovery just sitting on 2:00 r28.

Nick, Thanks for this. I'll give this session a try.

[Dpoleit89]

Strong 10k on the skierg! Well done!
At what rate did you do this piece?

sorry forgot to write them.

Resistance 7

That's a quite high rate
Only asked, as I did a 10k on the skierg during the tour de SkiErg during February, which was kind of exhausting and very sweaty (even if not all out), but far off from a 36:xx
I did it at rate 31 and drag of 76 (resistance 7 can mean anything from machine to machine, but assuming a relative new and clean one, it would probably be >100). If I ever get another crank at it, I would increase the rate, but not sure I would get into the 50s with it!
Again, nice effort!

That rate is a byproduct of on snow technique, I stop at tights, not fully extending triceps.
The drag factor was 107, I’m not experienced with erg parameters .
Thanks

[Sakly]

That rate is a byproduct of on snow technique, I stop at tights, not fully extending triceps.
The drag factor was 107, I’m not experienced with erg parameters .
Thanks

Thanks for feedback about drag.
I also do not extend my arms fully and stop at tighs, as the rest of the movement does not add anything useful to the stroke.
I like to use low ratings, same on the rower, as I can control my breathing better. Obviously, for a TT such low rates are not suitable, so probably need to up the rate for my next (serious) TTs on the skierg

[hikeplusrow]

Hi, it's the teetotaller here! New HM PB this morning - 1:38:49.5 (35 second improvement). Over the moon!

[iain]

...I don't see the 5 second difference with Paul's law either - I have a larger gap with the shorter rows and a smaller with the longer.

Apologies for deviation from the thread, but looking at the PBs in your signature, your "Paul's constant" seems to be fairly constant from 500 - 2k at about 8S/doubling. This is higher than I have seen before in a fit rower, but as someone who is generally better at the shorter stuff, I would have expected 6-7S and it is unusual for this to continue below 1k so this might suggest that 500 is relatively "soft". It then varies alot, but is indeed lower. That could be because some PBs are better than others eg 5k (although if there is a change, this could be explained by the change happening between 2k & 5k). I was surprised that it actually increases for your hour which many manage at a pace much closer to their 10k, but as HM is more typical compared to the hour, perhaps your 10k is just particularly good.

[Dangerscouse]

Hi, it's the teetotaller here! New HM PB this morning - 1:38:49.5 (35 second improvement). Over the moon!

Well done Tim!! Big improvement.