New Personal Best! Brag About That New Pb!

[Dangerscouse]

Thanks Anth. The longer sessions seem to suit me more than the TT. Good job really as I've got a 12 hour charity session in December in memory of a very good mate who passed away last year from diabetes. Target of 130km but hopefully more like 150km

Those moments of digging deep will give you benefits in the whole of your life.

[NorsemanDave]

@ Dangerscouse congrats on your FM PB awesome

[-marius-]

10K on empty stomach this morning. Rate restricted to 24spm compared to 22spm last week so that resulted in a new PB(28,8 seconds improvement)
Hopefully there will still be room for improvement when I'm doing a free rate(approx. 28spm) 10K
Time Meters Pace Watts Cal/Hr S/M
35:24.7 10,000m 1:46.2 292 1303 24
7:09.7 2,000m 1:47.4 282 1270 24
7:09.0 4,000m 1:47.2 284 1275 24
7:08.6 6,000m 1:47.1 285 1278 24
7:08.8 8,000m 1:47.2 284 1276 24
6:48.6 10,000m 1:42.1 328 1428 24

[Anth_F]

Thanks Anth. The longer sessions seem to suit me more than the TT. Good job really as I've got a 12 hour charity session in December in memory of a very good mate who passed away last year from diabetes. Target of 130km but hopefully more like 150km

Those moments of digging deep will give you benefits in the whole of your life.

So sorry about your friend, my deepest condolences.

You're right, digging deep certainly does that alright.

All the best with your goal targets!!!

10K on empty stomach this morning. Rate restricted to 24spm compared to 22spm last week so that resulted in a new PB(28,8 seconds improvement)
Hopefully there will still be room for improvement when I'm doing a free rate(approx. 28spm) 10K
Time Meters Pace Watts Cal/Hr S/M
35:24.7 10,000m 1:46.2 292 1303 24
7:09.7 2,000m 1:47.4 282 1270 24
7:09.0 4,000m 1:47.2 284 1275 24
7:08.6 6,000m 1:47.1 285 1278 24
7:08.8 8,000m 1:47.2 284 1276 24
6:48.6 10,000m 1:42.1 328 1428 24

Amazing 10k! r24 too... very strong.

[Dangerscouse]

Thanks Norse. Still chipping away at it as I reckon I've got a 2:47 in me somewhere!

@ Anth, thanks mate. It wasn't too much of a shock as he lived his life like every day would be his last and he had Type 1 diabetes from birth. He was a great mate but he wouldn't listen to anyone so there was only so much we could all do for him. As diabetes runs in my family I do everything I can to make sure it won't happen to me, and hopefully other people too.

[hjs]

10K on empty stomach this morning. Rate restricted to 24spm compared to 22spm last week so that resulted in a new PB(28,8 seconds improvement)
Hopefully there will still be room for improvement when I'm doing a free rate(approx. 28spm) 10K
Time Meters Pace Watts Cal/Hr S/M
35:24.7 10,000m 1:46.2 292 1303 24
7:09.7 2,000m 1:47.4 282 1270 24
7:09.0 4,000m 1:47.2 284 1275 24
7:08.6 6,000m 1:47.1 285 1278 24
7:08.8 8,000m 1:47.2 284 1276 24
6:48.6 10,000m 1:42.1 328 1428 24

Kidding again 5 seconds speed up..

Free rate at least a full min faster.

[Anth_F]

10K on empty stomach this morning. Rate restricted to 24spm compared to 22spm last week so that resulted in a new PB(28,8 seconds improvement)
Hopefully there will still be room for improvement when I'm doing a free rate(approx. 28spm) 10K
Time Meters Pace Watts Cal/Hr S/M
35:24.7 10,000m 1:46.2 292 1303 24
7:09.7 2,000m 1:47.4 282 1270 24
7:09.0 4,000m 1:47.2 284 1275 24
7:08.6 6,000m 1:47.1 285 1278 24
7:08.8 8,000m 1:47.2 284 1276 24
6:48.6 10,000m 1:42.1 328 1428 24

Kidding again 5 seconds speed up..

Free rate at least a full min faster.

Haha kidding. I doubt that was as easy as kidding around, Henry

[hjs]

10K on empty stomach this morning. Rate restricted to 24spm compared to 22spm last week so that resulted in a new PB(28,8 seconds improvement)
Hopefully there will still be room for improvement when I'm doing a free rate(approx. 28spm) 10K
Time Meters Pace Watts Cal/Hr S/M
35:24.7 10,000m 1:46.2 292 1303 24
7:09.7 2,000m 1:47.4 282 1270 24
7:09.0 4,000m 1:47.2 284 1275 24
7:08.6 6,000m 1:47.1 285 1278 24
7:08.8 8,000m 1:47.2 284 1276 24
6:48.6 10,000m 1:42.1 328 1428 24

Kidding again 5 seconds speed up..

Free rate at least a full min faster.

Haha kidding. I doubt that was as easy as kidding around, Henry

No he A had lots left and B is a natural high rater, do he be lots faster if he really goes for it. Speeding up so much, with a rate cap ... Only possible if there is lots left

[Anth_F]

No he A had lots left and B is a natural high rater, do he be lots faster if he really goes for it. Speeding up so much, with a rate cap ... Only possible if there is lots left

Still lol'n @ kidding tho!

[lancecampeau]

@ Lance. I know how hard 50k can feel near the end so really well done for finishing it. Are the long sessions what you're aiming for now?

Thanks... For several months I've been going back and forth from sprint training and long distance training. I don't really have a preference as of yet but I feel those long sessions have helped improve my stamina at the sprint distances, especially when I am fully warmed up.... and for the record... that last 15k was damm hard to get through.

[Shawn Baker]

250m sprint 34.9 sec (1:09.8 avg) 45spm, max drag - fairly comfortable

[Dangerscouse]

@ Lance, I know what you mean re: the last 15km, but I guess that next time, if you match the pace, it will be easier for you. It's really surprising how quickly you adapt when you get stuck into the longer slower sessions.

I've done six FM or longer distances over the past two months and there's a notable difference in RPE, assuming that I row at a comparable pace. As soon as I get over confident it changes everything!

[Dangerscouse]

@ Shawn, that's a really powerful 250m sprint, and it felt fairly comfortable? So, you could go faster?

[-marius-]

Amazing 10k! r24 too... very strong.

Thanks Anth_F

Kidding again 5 seconds speed up..
Free rate at least a full min faster.

I have to dig very deep to be 1 minute faster, but sub 35 should be possible free rating and a couple of more 10K's in the bank

[hjs]

Amazing 10k! r24 too... very strong.

Thanks Anth_F

Kidding again 5 seconds speed up..
Free rate at least a full min faster.

I have to dig very deep to be 1 minute faster, but sub 35 should be possible free rating and a couple of more 10K's in the bank

Compared to your 2k and relative profile (rating, non sprinter) your 10 is a lot faster. No doubt it felt work, but common, you had so much left. If you had free rated that last 2k would have been sub 1.40