New Personal Best! Brag About That New Pb!

[MartinSH4321]

10k PB - 38:06

Crushed my PB by 45 sec.

As you can see, I had too much left in the tank at the end, sub 38 was absolutely possible, but I realized it too late... next time
Nevertheless I'm happy with this effort. The long intervals helped a lot, especially when ramping up at the end.
Exactly the same pace as my current 30min PB. With good preparation I think 30min 8k is possible right now.

Awesome Martin!!! You keep making improvements and are getting better with your conditioning which will help all distances.

Thank you Keith!
By now my main goal is to get my fitness up, so I hardly do any sprint stuff, but the speed will be back with a few weeks of training, and , as you say, my better firness will lead to new PBs also for short distances

[jimmyshand]

10k PB - 38:06

Time Meters Pace Watts Cal/Hr S/M
38:06.0 10,000m 1:54.3 234 1106 25 156
3:50.8 1,000m 1:55.4 228 1083 25 143
3:50.8 2,000m 1:55.4 228 1083 25 149
3:51.0 3,000m 1:55.5 227 1081 25 152
3:50.9 4,000m 1:55.4 227 1082 25 154
3:50.5 5,000m 1:55.2 229 1086 25 156
3:49.8 6,000m 1:54.9 231 1094 26 154
3:49.6 7,000m 1:54.8 231 1096 26 159
3:49.9 8,000m 1:54.9 230 1093 26 160
3:46.1 9,000m 1:53.0 242 1133 26 164
3:36.4 10,000m 1:48.2 276 1250 28 169

Crushed my PB by 45 sec.

As you can see, I had too much left in the tank at the end, sub 38 was absolutely possible, but I realized it too late... next time
Nevertheless I'm happy with this effort. The long intervals helped a lot, especially when ramping up at the end.
Exactly the same pace as my current 30min PB. With good preparation I think 30min 8k is possible right now.

Nice work Martin! I need to watch my back now. Looks like a very sensible row even so and definitely think you should give the 8k in 30 a go soon.

I need to up my game.

[MartinSH4321]

10k PB - 38:06

Crushed my PB by 45 sec.

As you can see, I had too much left in the tank at the end, sub 38 was absolutely possible, but I realized it too late... next time
Nevertheless I'm happy with this effort. The long intervals helped a lot, especially when ramping up at the end.
Exactly the same pace as my current 30min PB. With good preparation I think 30min 8k is possible right now.

Nice work Martin! I need to watch my back now. Looks like a very sensible row even so and definitely think you should give the 8k in 30 a go soon.

I need to up my game.

Thank you Alasdair!
Yeah, I came a bit closer to your PB's, time for you to strike back at 2k (and the others of course)!
Next week I want to go for 1h and hopefully get close to your PB. The 30min will be a big mental challenge, I'm not quite sure if I'm ready right now, so I'll do 1h, 5k, HM and maybe one more 10k before to push my confidence.

[runalone]

It's done. The 100k. Finally I was mentally ready for this distance. The goal was to achieve a time of less than 8 hours.

[Dino]

It's done. The 100k. Finally I was mentally ready for this distance. The goal was to achieve a time of less than 8 hours.

Congratulations! That's a great time too
Would be interested to know what breaks you took and what you ate during the 100k.

[JimS]

5k row PB.

17:39.2

1.4 seconds better than previous PB.

First PB since i started my thread, so glad to be back on track. Long way to go to october tho.

I think i have landed on good pacing for a 5k that works for me.

15 strokes hard.

Slow down a couple of seconds over base pace until hit base as average at about 700 to 800 metres.

Sustain that until 2k.

Drop average pace by 0.1 between 2 and 3k and them again between 3k and 4k.

Last 1k really steps up. With the last 300m at max sprint.

For today that looks like. (All 1000m splite)

1:46.6
1:46.6
1:46.4
1:46.1
1:43.8

One week on from the above. Another PB. Reasonably happy, but think i could have gone a littler faster from 1000 to go to 300 to go.

5k. 17:38.4 at pace 1:45.8

Split pace (all 1k, from first to last)
1:46.4
1:46.3
1:46.1
1:46.1
1:44.2

Probably slightly too fast on 2nd and 3rd split, and my final 1k was actually slower than last week.

Gonna have one final crack at a PB next monday and then reset with a slightly different routine.

[runalone]

Congratulations! That's a great time too
Would be interested to know what breaks you took and what you ate during the 100k.

Thank you.
I can show you my plan here.


But it was only for rough orientation. The 40s breaks were mainly for the energy supply. The longer breaks every 20km were also for any eventualities (stretching or changing clothes etc). All break times were designed as maximum and were usually much shorter (as the end time shows). The speed was (especially in the middle part) sometimes a little bit higher.

For the energy supply and a good hydration I needed 4,5l electrolyte drink, 180g power gel shots, 2 energy bars from Clifbar, 50g GO Energy from SIS and 3 bananas.

[Gammmmo]

@runalone - welcome back...

[runalone]

@runalone - welcome back...

Thanks
I had to extend the distances a bit to reach new PB's.

[Dino]

Congratulations! That's a great time too
Would be interested to know what breaks you took and what you ate during the 100k.

Thank you.
I can show you my plan here.


But it was only for rough orientation. The 40s breaks were mainly for the energy supply. The longer breaks every 20km were also for any eventualities (stretching or changing clothes etc). All break times were designed as maximum and were usually much shorter (as the end time shows). The speed was (especially in the middle part) sometimes a little bit higher.

For the energy supply and a good hydration I needed 4,5l electrolyte drink, 180g power gel shots, 2 energy bars from Clifbar, 50g GO Energy from SIS and 3 bananas.

Thanks very much
That's very useful. It's something I want try too, it's hard to know how to plan for the first time pace v breaks v how often.
I like all your Concept2 pins

[Minimoof123]

30 sec off my HM, would have liked to see 1hr 20 but not today it seems,

Time Meters Pace Watts Cal/Hr S/M
1:21:39.7 21,097m 1:56.1 224 1069 30
16:19.0 4,300m 1:53.8 237 1116 30
16:17.6 8,600m 1:53.6 238 1120 31
16:37.9 12,900m 1:56.0 224 1071 31
17:05.8 17,200m 1:59.2 206 1009 31
15:19.4 21,097m 1:57.9 213 1033 29

[Minimoof123]

It's done. The 100k. Finally I was mentally ready for this distance. The goal was to achieve a time of less than 8 hours.

sorry, im not reading this post as I may be tempted to have a try, well done mate

[Dino]

30 sec off my HM, would have liked to see 1hr 20 but not today it seems,

Time Meters Pace Watts Cal/Hr S/M
1:21:39.7 21,097m 1:56.1 224 1069 30
16:19.0 4,300m 1:53.8 237 1116 30
16:17.6 8,600m 1:53.6 238 1120 31
16:37.9 12,900m 1:56.0 224 1071 31
17:05.8 17,200m 1:59.2 206 1009 31
15:19.4 21,097m 1:57.9 213 1033 29

Congratulations! I like your conviction, you were bang on 80 min pace for first 8600 but still carried on to a PB even though 80 mins had gone. I just don't know how you guys keep that stroke rate up for so long.

[Minimoof123]

up the drag a little (120), rower into the garden, forget about variable rates and stick to what you know best, rerow last week, still not quite the 1hr 20 but another good 30s off, finished way ahead of the pace boat but was still the chimp there telling me its ok to slow down as the pace boat has dropped to match last week, managed a couple of 1.53 in the last 1-2k but didnt maintain for long enough

Time Meters Pace Watts Cal/Hr S/M
1:21:03.9 21,097m 1:55.2 228 1086 31
16:15.6 4,300m 1:53.4 240 1125 31
16:17.8 8,600m 1:53.6 238 1119 31
16:24.7 12,900m 1:54.5 233 1102 31
16:44.8 17,200m 1:56.8 219 1055 32
15:21.1 21,097m 1:58.1 212 1029 31

[Ollie Russell]

up the drag a little (120), rower into the garden, forget about variable rates and stick to what you know best, rerow last week, still not quite the 1hr 20 but another good 30s off, finished way ahead of the pace boat but was still the chimp there telling me its ok to slow down as the pace boat has dropped to match last week, managed a couple of 1.53 in the last 1-2k but didnt maintain for long enough

Time Meters Pace Watts Cal/Hr S/M
1:21:03.9 21,097m 1:55.2 228 1086 31
16:15.6 4,300m 1:53.4 240 1125 31
16:17.8 8,600m 1:53.6 238 1119 31
16:24.7 12,900m 1:54.5 233 1102 31
16:44.8 17,200m 1:56.8 219 1055 32
15:21.1 21,097m 1:58.1 212 1029 31

Great work Minimoof, id be happy to hold a 1:55 for a 10k, nevermind a HM! Congratulations.