New Personal Best! Brag About That New Pb!

[KeithT]

10k with plan to keep heart rate around 154. This worked well. The last higher heart rate number is just from the last few faster strokes. This produced a new Pb by more than a minute. Old 10k Pb was 39:48.0.

Time Meters Pace Watts Cal/Hr S/M
38:44.9 10,000m 1:56.2 223 1066 26 152
7:43.6 2,000m 1:55.9 225 1073 26 148
7:42.6 4,000m 1:55.6 226 1078 26 150
7:43.9 6,000m 1:55.9 224 1072 27 154
7:46.7 8,000m 1:56.6 220 1058 27 154
7:48.1 10,000m 1:57.0 218 1051 27 157

Keep that PB vibe going!

[contdrift86]

10k with plan to keep heart rate around 154. This worked well. The last higher heart rate number is just from the last few faster strokes. This produced a new Pb by more than a minute. Old 10k Pb was 39:48.0.

Time Meters Pace Watts Cal/Hr S/M
38:44.9 10,000m 1:56.2 223 1066 26 152
7:43.6 2,000m 1:55.9 225 1073 26 148
7:42.6 4,000m 1:55.6 226 1078 26 150
7:43.9 6,000m 1:55.9 224 1072 27 154
7:46.7 8,000m 1:56.6 220 1058 27 154
7:48.1 10,000m 1:57.0 218 1051 27 157

Two PBs in two days! Awesome work.

[Gustel]

Excellent - love getting under the milestones!

Keep that PB vibe going!

Thanks. I will try my best…

Two PBs in two days! Awesome work.

Thank you. I try to benefit from my improved fitness while it lasts. I will have a go at 60 min and HM in the next days and then do some normal training again.

[Kerry1960]

Great work Gustel. Keep it going. If you don't mind me asking, is there any reason you don't do 2k? You could be close to going sub 7 on this form I think.

[HornetMaX]

10k with plan to keep heart rate around 154. This worked well. The last higher heart rate number is just from the last few faster strokes. This produced a new Pb by more than a minute. Old 10k Pb was 39:48.0.

Time Meters Pace Watts Cal/Hr S/M
38:44.9 10,000m 1:56.2 223 1066 26 152
7:43.6 2,000m 1:55.9 225 1073 26 148
7:42.6 4,000m 1:55.6 226 1078 26 150
7:43.9 6,000m 1:55.9 224 1072 27 154
7:46.7 8,000m 1:56.6 220 1058 27 154
7:48.1 10,000m 1:57.0 218 1051 27 157

New 5k PB of 18.47.9. My previous PB was 19.01 from June 2022. I am really happy that I finally managed to go below 19 minutes.

Time Meters Pace Watts Cal/Hr S/M
18:47.9 5,000m 1:52.7 244 1139 28 153
3:45.9 1,000m 1:52.9 243 1135 28 147
3:45.3 2,000m 1:52.6 245 1142 28 150
3:45.5 3,000m 1:52.7 244 1140 28 154
3:46.0 4,000m 1:53.0 243 1134 28 156
3:45.0 5,000m 1:52.5 246 1146 28 160

Ouch, that hurts. I mean, that hurts me. Your HR was what, just outside zone 2 ? Wow !

[Gustel]

You have a good run atm
I bet you could update your 60min a good bit as well.

Thank you.
That’s the plan. 60min first and then HM. I will cap HR at 154. I think that I should be able to row good PBs in both distances. Let’s see how it goes.

Why this specific cap? With open HR range you could clearly get an even better result.

I want to incorporate the rows in my marathon preparation, for which I plan to limit my long hard rows (such as 60 min and HM) to 90% of max heart rate so that I can recover well from the sessions. I also row my easy sessions now at a faster pace. This is another reason to have a cap for the fast sessions.

[Gustel]

Ouch, that hurts. I mean, that hurts me. Your HR was what, just outside zone 2 ? Wow !

Do you mean my steady rows? Yes, that worked well, but I had three hard sessions as well, in which HR went above 90%.
I have changed my pace for the steady rows now. I row them now in the middle of zone 3 (5 zone model). It will be interesting to see how that works.

[Gustel]

Great work Gustel. Keep it going. If you don't mind me asking, is there any reason you don't do 2k? You could be close to going sub 7 on this form I think.

I don't know why I have never tried to improve my times over shorter distances. I have a 2k time from 1.5 years ago which is 7:30.9 and a 500m time from 2 years ago (when I started) which is 1:50.5. They are all really out of date. I rowed much faster times as a part of my interval training. Something that I should do in the future.

[Sakly]

Thank you.
That’s the plan. 60min first and then HM. I will cap HR at 154. I think that I should be able to row good PBs in both distances. Let’s see how it goes.

Why this specific cap? With open HR range you could clearly get an even better result.

I want to incorporate the rows in my marathon preparation, for which I plan to limit my long hard rows (such as 60 min and HM) to 90% of max heart rate so that I can recover well from the sessions. I also row my easy sessions now at a faster pace. This is another reason to have a cap for the fast sessions.

Ok, understand.
After your marathon you should definitely go for these distances again without cap

[Quitsa Strider]

Somewhat frantic 10k today exploring pushing the pace though I’m in the middle of logging meters in pursuit of the 200k holiday challenge. Thought 222 watt average across the piece was good target initially. With 2k down upped goal to 230 watt average, then 240, then how about 245? Crushed it, just notching a 246 watt average on the last stroke!

Truly weird pacing for me as I usually tightly pace PB attempts and this one was wide open and crazy.


Time Meters Pace Watts Cal/Hr S/M
37:30.8 10,000m 1:52.5 246 1145 29 166
7:39.9 2,000m 1:54.9 230 1092 29 154
7:35.1 4,000m 1:53.7 238 1117 30 162
7:30.6 6,000m 1:52.6 245 1142 30 166
7:28.6 8,000m 1:52.1 248 1153 30 170
7:16.7 10,000m 1:49.1 269 1225 31 179

See the details here:

https://log.concept2.com/share/700948/81929533

Male 48 lw

[aussie nick]

very nice row and congratulations on the Pb

[Sakly]

Truly weird pacing for me as I usually tightly pace PB attempts and this one was wide open and crazy.


Time Meters Pace Watts Cal/Hr S/M
37:30.8 10,000m 1:52.5 246 1145 29 166
7:39.9 2,000m 1:54.9 230 1092 29 154
7:35.1 4,000m 1:53.7 238 1117 30 162
7:30.6 6,000m 1:52.6 245 1142 30 166
7:28.6 8,000m 1:52.1 248 1153 30 170
7:16.7 10,000m 1:49.1 269 1225 31 179

Nice PB
I bet with a more even pacing you could shave off another few seconds

[Dangerscouse]

Somewhat frantic 10k today exploring pushing the pace though I’m in the middle of logging meters in pursuit of the 200k holiday challenge. Thought 222 watt average across the piece was good target initially. With 2k down upped goal to 230 watt average, then 240, then how about 245? Crushed it, just notching a 246 watt average on the last stroke!

Truly weird pacing for me as I usually tightly pace PB attempts and this one was wide open and crazy.


Time Meters Pace Watts Cal/Hr S/M
37:30.8 10,000m 1:52.5 246 1145 29 166
7:39.9 2,000m 1:54.9 230 1092 29 154
7:35.1 4,000m 1:53.7 238 1117 30 162
7:30.6 6,000m 1:52.6 245 1142 30 166
7:28.6 8,000m 1:52.1 248 1153 30 170
7:16.7 10,000m 1:49.1 269 1225 31 179

See the details here:

https://log.concept2.com/share/700948/81929533

Male 48 lw

Great result and huge neg splits

[HornetMaX]

https://log.concept2.com/share/700948/81929533

Male 48 lw

Neg splits, never happened to me

BTW, you're LW or HW ?

[Sakly]

https://log.concept2.com/share/700948/81929533

Male 48 lw

Neg splits, never happened to me

BTW, you're LW or HW ?

I marked the answer for you