New Personal Best! Brag About That New Pb!

[hjs]

5k PB - 18:32,6

Time Meters Pace Watts Cal/Hr S/M
18:32.6 5,000m 1:51.2 254 1174 27 158
3:43.1 1,000m 1:51.5 252 1167 26 150
3:45.8 2,000m 1:52.9 243 1137 27 156
3:44.2 3,000m 1:52.1 248 1155 26 159
3:44.9 4,000m 1:52.4 246 1147 27 162
3:34.7 5,000m 1:47.3 283 1273 28 166

A big improvement for me, almost 15 sec (10W), so I'm very happy!
I think the 30R20 pieces help a lot where my SPI is >10.
Next week a 2k TT is planned, sub 6:50 is realistic I think.

Congrats on the PB Martin, that's a big improvement. I'm thinking with that last 1k pace you have got a bit more to squeeze out too. Did you want to HD at circa 4k? Every time I have PBed my 5k I always hit a rough patch at that point

Thanks Stu! You're right, I'm sure I can go a bit faster, esp. the 2nd and 4th 1k were not optimal. It was really hard, but at 4k I was sure to finish and at 500m to go I started my sprint, the last 200m with a pace of circa. 1:40. I never wanted to HD --> too easy
My plan for the next 5k TT is to start with 255-260W for 1k, then 250W for 3,5k and the sprint for 500m which should get me sub 18:30, big goal for me.

More to come, aim higher. As a relative newby still lots to gain. Keep working on that base. Do you do longer interval reps. Stuff like 5x1500 on 5 rest. Thats very usefull for 5k pace. Once a week is enough.

[MartinSH4321]

More to come, aim higher. As a relative newby still lots to gain. Keep working on that base. Do you do longer interval reps. Stuff like 5x1500 on 5 rest. Thats very usefull for 5k pace. Once a week is enough.

Hope so
sub 18:30 was my "short-term-goal" at the beginning of the year, "mid-term-goals" till the end of 2019 are

5k sub 18:00 (+9% wattage)
2k sub 6:40 (+11% from current PB which I hope is out of date )
1k sub 3:05 (+7,5%)
10k sub 38:00
30min > 8k

10k and 30min are the "easier" goals, the others are ambitious but realistic I think.

By now I'm not working with longer intervals. I know how useful they are, have tried them a few times and really hate them. I'll give them a try once more but to tell the truth, because of my constant improvements with my current training I'm not motivated to change a thing. My current weekly plan is

30R20 (hard, not max)
rest
TT Day (1min-30min) + SS ergobike circa 1h when TT 1min-1k
SS ergobike circa 60min
short interval (like 6x1min/500m, 3x1k, 10x250m)
long SS row and/or ergobike 90-120min total
SS row and/or ergobike circa 60min

I think the best way to include long intervals is to alternate them with my 30R20. What do you think of that?

[hjs]

30/20 alternating with longer intervals would be ok.

Your longer distance goals are indeed a good bit softer.

For you, atm, you are plenty strong enough, your progress could come from rating up a bit. Easy said, less easy done, I myself never rated above 30/31 on a 2k, apart from the finish.

[MartinSH4321]

30/20 alternating with longer intervals would be ok.

Your longer distance goals are indeed a good bit softer.

For you, atm, you are plenty strong enough, your progress could come from rating up a bit. Easy said, less easy done, I myself never rated above 30/31 on a 2k, apart from the finish.

Yeah, I evaluated my 5k TT before my new PB and saw that my improvements were primarily a result of higher rating. My last five TT were all with a watt per stroke of about 9,5 , but the rating went up from 24 to 27.
I also have problems with a higher rating but working on that. For my next 2k TT my plan is to have a rating of 30 (apart finish), my last one was at 28-29.

[thewagster]

New pb 2km - down to 7.30. a 3s improve.... and overall ok. But along way from sub 1.50s etc

7:30.0 2,000m 1:52.5 246 1146 24
1:52.8 500m 1:52.8 244 1139 25
1:53.4 1,000m 1:53.4 240 1126 24
1:53.6 1,500m 1:53.6 239 1121 24
1:50.2 2,000m 1:50.2 262 1200 26

reasonably consistent splits.... df was 116.

onwards and faster hopefully.

56years 88kg, 190cm.

[Dangerscouse]

New pb 2km - down to 7.30. a 3s improve.... and overall ok. But along way from sub 1.50s etc

7:30.0 2,000m 1:52.5 246 1146 24
1:52.8 500m 1:52.8 244 1139 25
1:53.4 1,000m 1:53.4 240 1126 24
1:53.6 1,500m 1:53.6 239 1121 24
1:50.2 2,000m 1:50.2 262 1200 26

reasonably consistent splits.... df was 116.

onwards and faster hopefully.

56years 88kg, 190cm.

Well done, that's a great improvement on a 2k PB.

When you master higher rates you will go faster. Averaging r29/30 will take time but unless you're super strong it's essential for a faster 2k

[jimmyshand]

NIce work Martin! And wagster.

Lots of pain!

[MartinSH4321]

NIce work Martin! And wagster.

Lots of pain!

Thanks Alasdair!
Was really hard, but a bit more is possible --> next time sub 18:30
How is your training going, will we see 8k+ for 30min soon?
Congrats on reaching 2m meters for this season!

[jimmyshand]

Thanks Alasdair!
Was really hard, but a bit more is possible --> next time sub 18:30
How is your training going, will we see 8k+ for 30min soon?
Congrats on reaching 2m meters for this season!

I'm thinking about having another go at 8k in 30 minutes soon. I believe I have the fitness, just need to be well rested and well fed!

[kini62]

PB for meters in a single workout and for meters in a day.

25K

10 rounds of 1500 rower, 1000 skierg. 2:04.x rower and 2:14.x skierg average. 141 bpm average heart rate for the piece.

[Dangerscouse]

PB for meters in a single workout and for meters in a day.

25K

10 rounds of 1500 rower, 1000 skierg. 2:04.x rower and 2:14.x skierg average. 141 bpm average heart rate for the piece.

Big metres!!! Well done bud

[Minimoof123]

not liking this mud challenge, day 10 consecutive rowing, dont think I did that the previous years, too many rest days at beginning of month,
Loving this mud challenge with all this consecutive rowing managing to set some new PB's, todays challenge for the 10k row, 3K paddle to warm up, followed by 30 mins with aim of getting past the magic 8k.....

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,077m 1:51.4 253 1170 31
6:00.0 1,614m 1:51.5 252 1168 31
12:00.0 1,617m 1:51.3 254 1173 31
18:00.0 1,617m 1:51.3 254 1173 31
24:00.0 1,600m 1:52.5 246 1146 31
30:00.0 1,629m 1:50.4 259 1192 31

[Dangerscouse]

not liking this mud challenge, day 10 consecutive rowing, dont think I did that the previous years, too many rest days at beginning of month,
Loving this mud challenge with all this consecutive rowing managing to set some new PB's, todays challenge for the 10k row, 3K paddle to warm up, followed by 30 mins with aim of getting past the magic 8k.....

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,077m 1:51.4 253 1170 31
6:00.0 1,614m 1:51.5 252 1168 31
12:00.0 1,617m 1:51.3 254 1173 31
18:00.0 1,617m 1:51.3 254 1173 31
24:00.0 1,600m 1:52.5 246 1146 31
30:00.0 1,629m 1:50.4 259 1192 31

Two questions is that a jump in PB by over 250m?!?! Have you just left that for us to figure it out? You should be very proud of that achievement. Very impressive

[Minimoof123]

not liking this mud challenge, day 10 consecutive rowing, dont think I did that the previous years, too many rest days at beginning of month,
Loving this mud challenge with all this consecutive rowing managing to set some new PB's, todays challenge for the 10k row, 3K paddle to warm up, followed by 30 mins with aim of getting past the magic 8k.....

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,077m 1:51.4 253 1170 31
6:00.0 1,614m 1:51.5 252 1168 31
12:00.0 1,617m 1:51.3 254 1173 31
18:00.0 1,617m 1:51.3 254 1173 31
24:00.0 1,600m 1:52.5 246 1146 31
30:00.0 1,629m 1:50.4 259 1192 31

Two questions is that a jump in PB by over 250m?!?! Have you just left that for us to figure it out? You should be very proud of that achievement. Very impressive

Ah ha my signature for that one a little out of date, so actual improvement 143 meter, 1 st time past the 8 k though ,

[MartinSH4321]

Ah ha my signature for that one a little out of date, so actual improvement 143 meter, 1 st time past the 8 k though ,

Well done, +8k is an important goal!

PB for meters in a single workout and for meters in a day.
25K
10 rounds of 1500 rower, 1000 skierg. 2:04.x rower and 2:14.x skierg average. 141 bpm average heart rate for the piece.

Wow, big meters, congrats!