New Personal Best! Brag About That New Pb!

[Kafka]

5,000m / 20:40.5 / 2:04.0

Average Watts 182
Stroke Rate 24
Ave HR 134 / Max HR 145 - UT1.

Full 16 secs better than my last PB, a month ago. Went at it a lot harder and started to burn out with 1500m to go. That's good as it gives me a 'burn out point' that I can work to push further away using this effort.

[harrythehamster]

Congrats, Graham!

PB for me too from yesterday: 30 minutes 8022m. Technically already had got over 8k 4 wks ago (hard distance 8k/29:57.4), but after that session HD'ed my 30' TTs both a week (at 5k) and two weeks ago (at 6K)!

stats from yesterday:

Code: Select all

Time	Meters	SPM		/500m		Watt
03:45.0	995	25		01:53.0		242
07:30.0	997	25		01:52.8		244
11:15.0	998	26		01:52.7		244
15:00.0	998	26		01:52.7		244
18:45.0	1001	25		01:52.3		247
22:30.0	1005	26		01:51.9		250
26:15.0	1007	26		01:51.7		251
30:00.0	1020	27		01:50.2		261

HR avg 171, highest "only" 179 (highest HR I've seen on erg is 186, on my first HM TT). Strong (but luckily rather shortish) HD-feelings yesterday ~6minutes before the end.

[Kafka]

Nice Harry!
One day I'll see those kind of splits too

[bisqeet]

Congrats harrythehamster and Kafka!

12.4 SPI, Remi. Not too shabby!

Thanks, but what is SPI? Meters pr stroke?

SPI - Stroke Power Index
more of watts per stroke. Average Watts divided by stroke rate.
great indicator for power (in my opinon)- I use it for targeting paces / stroke rates for certain distances.
i.e. (values just chosen for math simplicity)

2k @ 7:00 R30 = 300W / 30 = 10 SPI

so I would do
R20: 20*10=200W ~ 2:00 pace
R18: 18*10 =180W ~ 2:05 pace.

same if i was targeting a 10km TT
target is 37:00 (for example) for 10km -> 256W (average)
using the same SPI as 2k would be Rate 25/26 at the same ratio (10W)

Idea is that the SPI stays the same - means the drive stays the same - only difference is the recovery time

[hjs]

Idea is that the SPI stays the same - means the drive stays the same - only difference is the recovery time

Drive is certainly not the same, the amount if energy you put in the fan is the same. Drive changes with spm.
At low spm, the fan spins slower, so the drive is easy. Catching the fan is no problem.
At higher spm, the fan has much less time to slow down, so the drive needs to faster/stronger to catch the fan.

At very high spm, catching the fan us often the weak link, think max. Sprinting.

Much more natural is "trading pace for rate" higher spm gives more speed, but not liniar, 10% extra spm, does not give 10% extra energy, but less. This ends at the optimal rate where extra spm gives zero extra speed.

[jackarabit]

Dean, what's the highest SPI you have produced for duration 20-30'? Maybe 13.5?

[bisqeet]

Dean, what's the highest SPI you have produced for duration 20-30'? Maybe 13.5?

Tadge over 8k is 1:52 or about 250w ~ 12,5 W.

Would have to go to R18 for 30 minutes > 13 W
It's certainly possible, but not by me (yet... )

[Anth_F]

Congrats Harry and Kafka!!

Must be a nice feeling getting over the 8k for 30:00 hurdle. Hope i can some day

[Anth_F]

A new 5k PB today for me (10 seconds shaved off my old PB + 1 less overall spm which was 23 last time. Very very happy )

[GJS]

Nicely done, Ant.

[lwtguy]

A new 5k PB today for me (10 seconds shaved off my old PB + 1 less overall spm which was 23 last time. Very very happy )

When are you going to take a crack at another 2k?

[Kafka]

Nice 5k Ant.
Power!

[Anth_F]

When are you going to take a crack at another 2k?

Thanks very much everyone.

Funny you mention that, i am slowly building up some big balls to tackle another all out 2k effort

Stay tuned.

[hjs]

Ant... Rate 23... Common, thats is NEVER a pb. A small guy like you should at least rate 26/28.

No congrats from me, first earn it

[Anth_F]

Cheers, Remi! i really appreciate the kind words.

Henry, you tw@t That was some bloody hard work done on that 5k!!!! Some are making out like it was a piece of cake for me or something... when in actual fact, that wasn't the case at all