New Personal Best! Brag About That New Pb!

[Sakly]

Happy birthday Sascha, and that's a very significant improvement on your last PB.

Congrats

Thx gents

Stu, I assumed a huge step as my old PB was from January when I jumped on the erg as a newbie
Will try to go sub 1:30 til end of the month

[aussie nick]

Birthday PB for #CTC - 500m:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:30.4	500m	1:30.4	474	1930	41	162
0:18.2	100m	1:30.9	464	1898	40	134
0:17.6	100m	1:27.9	514	2067	41	162
0:17.8	100m	1:28.9	496	2008	40	170
0:18.0	100m	1:30.0	480	1952	43	173
0:18.7	100m	1:33.5	428	1773	42	173

Shaved off 4s.

congratulations on the PB. Pretty nicely paced too. Must be tempting to try again and sneak under the big milestone?

happy birthday!

[Sakly]

Birthday PB for #CTC - 500m:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:30.4	500m	1:30.4	474	1930	41	162
0:18.2	100m	1:30.9	464	1898	40	134
0:17.6	100m	1:27.9	514	2067	41	162
0:17.8	100m	1:28.9	496	2008	40	170
0:18.0	100m	1:30.0	480	1952	43	173
0:18.7	100m	1:33.5	428	1773	42	173

Shaved off 4s.

congratulations on the PB. Pretty nicely paced too. Must be tempting to try again and sneak under the big milestone?

happy birthday!

Thank you Nick, will definitely retry this month
Wanted to see where I am now and CTC helped to give a reason. Next weeks I will integrate more shorter stuff/intervals.
Today feeling it a bit in my upper back and legs. But yesterday I also felt the squats from Thursday a bit

[p_b82]

Birthday PB for #CTC - 500m:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:30.4	500m	1:30.4	474	1930	41	162
0:18.2	100m	1:30.9	464	1898	40	134
0:17.6	100m	1:27.9	514	2067	41	162
0:17.8	100m	1:28.9	496	2008	40	170
0:18.0	100m	1:30.0	480	1952	43	173
0:18.7	100m	1:33.5	428	1773	42	173

Shaved off 4s.

congrats - that's a big improvement over such a short distance at that wattage!

[Sakly]

Birthday PB for #CTC - 500m:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:30.4	500m	1:30.4	474	1930	41	162
0:18.2	100m	1:30.9	464	1898	40	134
0:17.6	100m	1:27.9	514	2067	41	162
0:17.8	100m	1:28.9	496	2008	40	170
0:18.0	100m	1:30.0	480	1952	43	173
0:18.7	100m	1:33.5	428	1773	42	173

Shaved off 4s.

congrats - that's a big improvement over such a short distance at that wattage!

Indeed it is, but 9 month between these PBs one should assume a big chunk off
Thanks!

[KeithT]

Birthday PB for #CTC - 500m:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:30.4	500m	1:30.4	474	1930	41	162
0:18.2	100m	1:30.9	464	1898	40	134
0:17.6	100m	1:27.9	514	2067	41	162
0:17.8	100m	1:28.9	496	2008	40	170
0:18.0	100m	1:30.0	480	1952	43	173
0:18.7	100m	1:33.5	428	1773	42	173

Shaved off 4s.

Great PB and Happy Birthday! Now you HAVE TO go under 1:30

[Sakly]

Birthday PB for #CTC - 500m:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:30.4	500m	1:30.4	474	1930	41	162
0:18.2	100m	1:30.9	464	1898	40	134
0:17.6	100m	1:27.9	514	2067	41	162
0:17.8	100m	1:28.9	496	2008	40	170
0:18.0	100m	1:30.0	480	1952	43	173
0:18.7	100m	1:33.5	428	1773	42	173

Shaved off 4s.

Great PB and Happy Birthday! Now you HAVE TO go under 1:30

Haha, yes I have to! And it is my plan to do it this year
Thanks

[Sakly]

500m PB again:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:29.3	500m	1:29.3	491	1991	43	164
0:17.8	100m	1:28.9	496	2008	44	146
0:17.3	100m	1:26.4	541	2161	45	164
0:17.6	100m	1:27.9	514	2067	44	170
0:18.0	100m	1:30.0	480	1952	40	172
0:18.5	100m	1:32.5	442	1821	42	172

This time higher DF - 149 compared to 136. Start was also different, did 3 shorter strokes and then lengthened, rate also a bit higher.
Overall fade was greater, but due to much better start and overall power I could get another 1.1s off

I bet I can get sub 1:29. Not sure if this was my last attempt this month...

[winniewinser]

500m PB again:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:29.3	500m	1:29.3	491	1991	43	164
0:17.8	100m	1:28.9	496	2008	44	146
0:17.3	100m	1:26.4	541	2161	45	164
0:17.6	100m	1:27.9	514	2067	44	170
0:18.0	100m	1:30.0	480	1952	40	172
0:18.5	100m	1:32.5	442	1821	42	172

This time higher DF - 149 compared to 136. Start was also different, did 3 shorter strokes and then lengthened, rate also a bit higher.
Overall fade was greater, but due to much better start and overall power I could get another 1.1s off

I bet I can get sub 1:29. Not sure if this was my last attempt this month...

Congrats.....great stuff

[Sakly]

500m PB again:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:29.3	500m	1:29.3	491	1991	43	164
0:17.8	100m	1:28.9	496	2008	44	146
0:17.3	100m	1:26.4	541	2161	45	164
0:17.6	100m	1:27.9	514	2067	44	170
0:18.0	100m	1:30.0	480	1952	40	172
0:18.5	100m	1:32.5	442	1821	42	172

This time higher DF - 149 compared to 136. Start was also different, did 3 shorter strokes and then lengthened, rate also a bit higher.
Overall fade was greater, but due to much better start and overall power I could get another 1.1s off

I bet I can get sub 1:29. Not sure if this was my last attempt this month...

Congrats.....great stuff

Definitely
Thx!

[MPx]

500m PB again:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:29.3	500m	1:29.3	491	1991	43	164
0:17.8	100m	1:28.9	496	2008	44	146
0:17.3	100m	1:26.4	541	2161	45	164
0:17.6	100m	1:27.9	514	2067	44	170
0:18.0	100m	1:30.0	480	1952	40	172
0:18.5	100m	1:32.5	442	1821	42	172

This time higher DF - 149 compared to 136. Start was also different, did 3 shorter strokes and then lengthened, rate also a bit higher.
Overall fade was greater, but due to much better start and overall power I could get another 1.1s off

I bet I can get sub 1:29. Not sure if this was my last attempt this month...

Many congrats on breaking another biggy Sascha - sub 1:30. Your write up sounds like a proper 500 race plan/execution to me with nigh on perfect numbers. Your aerobic engine is so good that you may well be able to hold longer than my experience. However, even for you there will be a limit on the fast start controlled fly/die plan. When operating close to your actual limit, if you overcook to the pace of the first 300 by just 0.5s you can find that your legs actually sieze up such that you can barely move them and end up paddling in more or less arms only over the last 50-100. Its a very fine line, but keep it on the right side and PB for sure.

[Elizabeth]

Sakly, happy birthday and congratulations! What an awesome time.

[Sakly]

500m PB again:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:29.3	500m	1:29.3	491	1991	43	164
0:17.8	100m	1:28.9	496	2008	44	146
0:17.3	100m	1:26.4	541	2161	45	164
0:17.6	100m	1:27.9	514	2067	44	170
0:18.0	100m	1:30.0	480	1952	40	172
0:18.5	100m	1:32.5	442	1821	42	172

This time higher DF - 149 compared to 136. Start was also different, did 3 shorter strokes and then lengthened, rate also a bit higher.
Overall fade was greater, but due to much better start and overall power I could get another 1.1s off

I bet I can get sub 1:29. Not sure if this was my last attempt this month...

Many congrats on breaking another biggy Sascha - sub 1:30. Your write up sounds like a proper 500 race plan/execution to me with nigh on perfect numbers. Your aerobic engine is so good that you may well be able to hold longer than my experience. However, even for you there will be a limit on the fast start controlled fly/die plan. When operating close to your actual limit, if you overcook to the pace of the first 300 by just 0.5s you can find that your legs actually sieze up such that you can barely move them and end up paddling in more or less arms only over the last 50-100. Its a very fine line, but keep it on the right side and PB for sure.

I could feel the loss of power in the legs, but it was not to hard. It was probably more related to my HM from the day before, so my legs were not really fresh. But definitely all things you write make sense to me.
I have to get familiar with the short distances - this was my 3rd 500m run ever since on the rower. Hopefully I can find another day this month when feeling much fresher and try again with the experience of yesterday's run.

Sakly, happy birthday and congratulations! What an awesome time.

Thx Elizabeth
Nothing compared to your recent performed marathon!

[KeithT]

500m PB again:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:29.3	500m	1:29.3	491	1991	43	164
0:17.8	100m	1:28.9	496	2008	44	146
0:17.3	100m	1:26.4	541	2161	45	164
0:17.6	100m	1:27.9	514	2067	44	170
0:18.0	100m	1:30.0	480	1952	40	172
0:18.5	100m	1:32.5	442	1821	42	172

This time higher DF - 149 compared to 136. Start was also different, did 3 shorter strokes and then lengthened, rate also a bit higher.
Overall fade was greater, but due to much better start and overall power I could get another 1.1s off

I bet I can get sub 1:29. Not sure if this was my last attempt this month...

There you go - sub 1:30!!

[Sakly]

500m PB again:

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:29.3	500m	1:29.3	491	1991	43	164
0:17.8	100m	1:28.9	496	2008	44	146
0:17.3	100m	1:26.4	541	2161	45	164
0:17.6	100m	1:27.9	514	2067	44	170
0:18.0	100m	1:30.0	480	1952	40	172
0:18.5	100m	1:32.5	442	1821	42	172

This time higher DF - 149 compared to 136. Start was also different, did 3 shorter strokes and then lengthened, rate also a bit higher.
Overall fade was greater, but due to much better start and overall power I could get another 1.1s off

I bet I can get sub 1:29. Not sure if this was my last attempt this month...

There you go - sub 1:30!!

And I am extremely motivated to reach sub 1:29 now!