September 5km time trial

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Bob S.
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September 5km time trial

Post by Bob S. » September 25th, 2006, 5:24 pm

Completed the 5k trial today at 21:31.3 (2:09.1). This is a lifetime personal best. I admit, however, the use of the word lifetime is diversionary bullshit, since I had never done a 5k trial until the 2004/5 season. A decade ago, only the 2k, 30', and 60' trials were reported. However, it was nice to know that I was able to improve on my last season's best by 3.6 seconds. I was afraid that last season was my peak and that it would be all down hill from there.

I was also faster than the previously reported M80+ hwt WR set by Donald Alden in 2003 at 21.34.1. Since I got into trouble with dehydration a few weeks ago and got strict doctor's orders to drink at least 96 oz of water a day (ugh!), I am no longer a 72 kg lwt, but more like a 76 kg low end hwt. The dehydration was not a result of trying to stay at weight. On the contrary, I have been doing heavier resistance training and consuming more protein to try to increase strength. The dehydration problem was the result of a lifetime bad habit of avoiding water like the plague - no good reason - I just don't like to drink water and fruit juices with their high solute content don't make up for it.

I can't make any claim for the M80+ hwt record. It has a verification V, but was not done on a public access erg and there were no witnesses. It also would not make any sense, since, as a lwt, Dean Smith beat the time by over 45 seconds last month. I am curious to see what he will do to it this month.

Bob S.

JimC
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September 5k Test -- 17:55.0

Post by JimC » September 25th, 2006, 7:50 pm

Bob's 5k is awesome and an inspiration to us all! I don't spend much time on this BB and usually only go to post my training efforts once every week or three. Maybe I just don't like to be reminded of the effort any more than I have to be. :-)

My training schedule and travel made today the best time to do the September 5k test. I did the 5k piece in 17:55.0 (8:56 for halfway). Stuttered a bit in the 7th and 9th 500m. but other than wishing it were closer to 17:50, it went OK given the circumstances even if not perfectly paced.

P.S. Bob -- enjoyed the video from CRASHB posted about a week or three ago. Like I said, you're an inspiration to us young folk!!

P.P.S. Lisa & Brick - thanks fo the sharp red t-shirt -- much to nice to get all sweaty....

Jim Castellan -- 61 y.o. male hwt.
Jim Castellan

JimC
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Concept2 "Webclock" Off?

Post by JimC » September 25th, 2006, 7:55 pm

Just a note -- it says I posted that last message at 4:50 a.m. September 26th -- my time in Rose Valley seems to be 9 hours earlier (7:50 p.m., 9/25) -- I knew time in The Valley went a bit slower and is always behind the rest of the East Coast -- but surprised to find it 9 hours slower!!

Jim Castellan
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dennish
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Post by dennish » September 28th, 2006, 8:30 pm

sort of a curiuosity to me that very few people are posting there efforts on these monthly 5ks. I did my September piece today as I wanted to have some room to try again if it didn't come out the way I had it planned.
I did it at the gym near the reservoir where I row, meaning a ton of witnesses. And one of the great things was that a couple of the guys that I cycle with at noon knew I was going to do this so they dropped in to support. They had no idea what indoor rowing was like or about so they were curious as well. When they started getting vocal with encouragement, some of the gym regulars stopped by to see what all the noise was about. Eventully there were about 6-8 people doing the death watch for the last 1k. Maybe somebody else will feel the need to give it a try.

started about 6:40 in the morning, altitude near on to 5300ft, weight 158,
DF of 115. Goal was to be near 17:50

Pace

dennish
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Post by dennish » September 28th, 2006, 8:39 pm

Sorry don't know what happened. Sent before I finished

Pace SR HR
1:46.6 30
1:46.9 30 162
1:46.5 30
1:46.2 29 171
1:46.4 30
1:46.5 30 174
1:46.4 29
1:45.7 30 180
1:45.6 31
1:45.9 30 183

Total time was 17:42.7. Previously my HR had never been over 182 since I've been keeping track, about 5 years. Had it tested for my cycling, my LT is 151 and my VO2max is 159. Cycling coach will probably not be happy, this is supposed to be a slack week. :roll: Well all goes well for your tests. Live well, live strong. dennis

Bob S.
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Post by Bob S. » September 28th, 2006, 10:20 pm

dennis wrote: Total time was 17:42.7. Previously my HR had never been over 182 since I've been keeping track, about 5 years. Had it tested for my cycling, my LT is 151 and my VO2max is 159. Cycling coach will probably not be happy, this is supposed to be a slack week. Well all goes well for your tests. Live well, live strong. dennis
Great job, Dennis! It would be interesting to see what you could do at sea level.

Bob S.

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Yankeerunner
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Post by Yankeerunner » September 29th, 2006, 8:03 am

Great job Bob, Jim & Dennis. Looking good for the trial next month and beyond.

Not so good for me today. Disgusting in fact. I only made it 3km before my legs turned to jelly while going slower than last month and I handled down.

2412m w/u in 11'

0500m 1:53.0 30spm 139hr
1000m 1:52.7 31spm 146hr
1500m 1:52.5 31spm 150hr
2000m 1:52.4 31spm 153hr
2500m 1:52.2 31spm 154hr
3000m 1:56.0 29spm 152hr
xxx
xxx
xxx
xxx

1215m c/d in 6'

I'm hoping that it's more of a pollen problem than a sissy syndrome. Since it's raining today I'm going to hope that if it's a matter of pollen that it will be washed out of the air today and that I can take one more try tomorrow. (Not that it was looking good for meeting the 6:40.8 standard that was in the email anyway :shock: )

Rick

Bob S.
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Post by Bob S. » September 29th, 2006, 11:37 am

Yankeerunner wrote:Great job Bob, Jim & Dennis. Looking good for the trial next month and beyond.

Not so good for me today. Disgusting in fact. I only made it 3km before my legs turned to jelly while going slower than last month and I handled down.

Rick
Tough break, Rick. I hope that things go better for you today or tomorrow. Your report confirms my own decision to do it a few days early and not wait until the end of the month. As it turned out, I have developed an elbow problem — possibly from doing some sawing in the yard — and I am certainly glad that I got the 5k out of the way before that happened. I am following the IP, which calls for a 2k test in just a little over 2 weeks, so I hope that I can get the elbow problem solved by then.

Bob S.

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Yankeerunner
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Post by Yankeerunner » September 30th, 2006, 10:34 am

What a difference a day makes. Yesterday's rain seems to have cleaned a lot of crap out of the air, I consumed mass quantities of pizza and cheeseburger subs, gave myself an extra hour in bed, weighed in at 148lbs, put Meatloaf's Bat Out Of Hell on the CD player, and started out at a slightly slower pace than yesterday. Result, 18:40.1

2413m w/u in 11'

0500m 1:53.5 29spm 136hr
1000m 1:53.2 30spm 144hr
1500m 1:52.9 30spm 147hr (top of UT1 zone)
2000m 1:52.6 30spm 151hr
2500m 1:52.2 31spm 153hr
3000m 1:52.1 31spm 155hr (passed top of AT zone of 154)
3500m 1:51.7 31spm 159hr (top of TR zone)
4000m 1:51.7 31spm 159hr
4500m 1:51.8 31spm 160hr
5000m 1:48.4 32spm 162hr

1617m c/d in 8'

Standard erg, 114df, 66 degrees.

This took 4.8 seconds off the August test. While it's still some 18 seconds slower than my PB, it's the best I've felt in almost 2 weeks, and faster than my best of last year (18:43.9). So no complaints.

Rick

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NavigationHazard
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Post by NavigationHazard » September 30th, 2006, 5:47 pm

I'm in the middle of moving into a new apartment -- self-move, mind you -- and have managed 3 substantive erg sessions in the last 8 days. I console myself with the thought that every 70-lb carton of books is that much more cross-training....

If the move weren't enough, I'm also in the middle of substantial root canal work. Yesterday saw a major sawing session....

Thus today's test arrived with a great deal of trepidation. Result:

16:55.6 r27

Image

I fought the rating throughout, a function I think of grogginess combined with the lack of prep on the erg. Still, it's faster than my August test, at a lower rating to boot. It's also the fastest 50s fatties 5k reported this year, so I won't turn it down....

Aside to Yankeerunner: our big mistake was not doing the tests on Thursday, which was Meatloaf's birthday....
63 MH 6' 6"

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gf_king
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September 5K Trial

Post by gf_king » September 30th, 2006, 10:50 pm

After another tough week at work doing some bio testing in the Utah desert, I did my trial this morning. Not an earth-shattering time but not far off my goal. No one's heard from me this summer because I've been extremely busy at work ... 12 to 14 hour days for the last three months. Kinda tired. Been able to keep up some rowing since I bought a Model D and been dragging it around eveywhere I go. Early morning and late night workouts.

5k time trial: 18:00.5 DF 125 Elevation: 5190 feet above sea level

Great row Bob and Dennis! NavHaz always amazes me with his workout and performances.

---Greg

carie graves
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Post by carie graves » October 3rd, 2006, 4:26 pm

Well -it's late but I did it! My last 5k test piece. My training in September always takes a far back seat to coaching. There never seems to be enough time in the day to get everything done. It's difficult for me to make working out a priority because . . . it isn't.

19.09.0 for 5 K, 154.9 split. And it was better than August's 5K by 14 seconds.

Now onto some carefully designed speed workouts of the type that I loved when I was younger and dread at 53. They do however make me appreciate 2 X40 type workouts.

Best of Luck to All of You with your 2K

Carie

carie graves
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Post by carie graves » October 3rd, 2006, 4:27 pm

Posted: Oct 3, 2006 12:26 pm Post subject:

--------------------------------------------------------------------------------

Well -it's late but I did it! My last 5k test piece. My training in September always takes a far back seat to coaching. There never seems to be enough time in the day to get everything done. It's difficult for me to make working out a priority because . . . it isn't.

19.09.0 for 5 K, 154.9 split. And it was better than August's 5K by 14 seconds.

Now onto some carefully designed speed workouts of the type that I loved when I was younger and dread at 53. They do however make me appreciate 2 X40 type workouts.

Best of Luck to All of You with your 2K

Carie

carie graves
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Post by carie graves » October 3rd, 2006, 4:29 pm

Guys - sorry about the double message. I do know how to use a computer I just can't totally figure them out.

CG

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hbaker
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September 5km time trial

Post by hbaker » October 6th, 2006, 11:06 am

This is a little late, due to a 48hr flu last weekend. 10/5/06 164.0# 18:51.6. Max HR approx 162 -- well down from usual 172 or so. Clearly, the effects of the flu are apparent.

Fabulous result for Dennis -- his 183HR redline is amazing!

My training will be screwed up for Oct, as I'm moving from one house to another, and will lose the use of my rowing machine while it is in the moving van.

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