New Personal Best! Brag About That New Pb!

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
DavidA
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Re: New Personal Best! Brag About That New Pb!

Post by DavidA » September 17th, 2020, 3:24 pm

jsarche wrote:
September 16th, 2020, 6:38 pm
I decided today was the day to get the 5K time trial for the September Cross-Team Challenge out of the way. I was just hoping to keep fairly close to my previous personal best, but I wound up 7.5 seconds off it -- in the right direction. Everything was just clicking, and I even managed a sprint near the end to secure my new PB of 18:48.0, which I'm super happy with. Keep rowing, friends!

Image
Woo Hoo!
Congratulations!

David
60 y / 70 kg / 172 cm / 5 kids / 13 grandkids :)
Received my model C erg 18-Dec-1994
my log

iangallagher
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Re: New Personal Best! Brag About That New Pb!

Post by iangallagher » September 17th, 2020, 10:47 pm

4 minute Time Trial today. Had only done one of these previously back in May where i scored 1248 meters

Plan was 6 or 7 had pulls to start then settle into 1.35's. I see the occasional 1.36 - no problem. In the last minute try and bring it down to 1.34's then all in for the final 30 seconds

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,272m 1:34.3 417 1734 36 172
0:30.0 163m 1:32.0 449 1845 38 143
1:00.0 158m 1:34.9 409 1707 34 160
1:30.0 158m 1:34.9 409 1707 36 167
2:00.0 158m 1:34.9 409 1707 34 170
2:30.0 157m 1:35.5 401 1681 34 173
3:00.0 158m 1:34.9 409 1707 36 177
3:30.0 158m 1:34.9 409 1707 36 180
4:00.0 162m 1:32.5 441 1817 40 211

Heart rate spiked again but the monitor seems to do that as i approach max. I asked my dad about it - he is a retired GP and sent me this link: https://fasterskier.com/2017/11/weird-h ... rhythmias/

Very interesting read. Essentially - it suggests that if you are having a real arrythmia then you'd know about it and it would make you stop immediately whereas i ploughed on and got quicker for 40 seconds after.
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

jsarche
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Location: Denver, Colo.

Re: New Personal Best! Brag About That New Pb!

Post by jsarche » September 17th, 2020, 11:03 pm

Great result! I did the 4’ for the first time earlier this month and found it harder than I expected. Your pacing worked out really well.
52 yo HWTM; 5'10": 500=1:36.6; 1k=3:28.7; 2k=7:26.9; 5k= 18:48.0; 10k=40:19.1; 30'=7,758m; HM=1:33:3

iangallagher
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Re: New Personal Best! Brag About That New Pb!

Post by iangallagher » September 17th, 2020, 11:44 pm

jsarche wrote:
September 17th, 2020, 11:03 pm
Great result! I did the 4’ for the first time earlier this month and found it harder than I expected. Your pacing worked out really well.
thanks! its a horrible out TT - i think anything against time is hard - as no matter how quickly you go you still have to row for the same time :lol:

Pacing was provided by a coach. If it had of been left to me, i would have likely hit the earlier minutes much hard then paid for it later. So it felt like a controlled effort but still a slog at the end of course!
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

Dangerscouse
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Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » September 18th, 2020, 1:04 am

iangallagher wrote:
September 17th, 2020, 10:47 pm
4 minute Time Trial today. Had only done one of these previously back in May where i scored 1248 meters

Plan was 6 or 7 had pulls to start then settle into 1.35's. I see the occasional 1.36 - no problem. In the last minute try and bring it down to 1.34's then all in for the final 30 seconds

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,272m 1:34.3 417 1734 36 172
0:30.0 163m 1:32.0 449 1845 38 143
1:00.0 158m 1:34.9 409 1707 34 160
1:30.0 158m 1:34.9 409 1707 36 167
2:00.0 158m 1:34.9 409 1707 34 170
2:30.0 157m 1:35.5 401 1681 34 173
3:00.0 158m 1:34.9 409 1707 36 177
3:30.0 158m 1:34.9 409 1707 36 180
4:00.0 162m 1:32.5 441 1817 40 211

Heart rate spiked again but the monitor seems to do that as i approach max. I asked my dad about it - he is a retired GP and sent me this link: https://fasterskier.com/2017/11/weird-h ... rhythmias/

Very interesting read. Essentially - it suggests that if you are having a real arrythmia then you'd know about it and it would make you stop immediately whereas i ploughed on and got quicker for 40 seconds after.
That's a very impressive four minute PB. Your 2k needs some attention now :wink:
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

iangallagher
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Re: New Personal Best! Brag About That New Pb!

Post by iangallagher » September 18th, 2020, 1:28 am

Dangerscouse wrote:
September 18th, 2020, 1:04 am
iangallagher wrote:
September 17th, 2020, 10:47 pm
4 minute Time Trial today. Had only done one of these previously back in May where i scored 1248 meters

Plan was 6 or 7 had pulls to start then settle into 1.35's. I see the occasional 1.36 - no problem. In the last minute try and bring it down to 1.34's then all in for the final 30 seconds

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,272m 1:34.3 417 1734 36 172
0:30.0 163m 1:32.0 449 1845 38 143
1:00.0 158m 1:34.9 409 1707 34 160
1:30.0 158m 1:34.9 409 1707 36 167
2:00.0 158m 1:34.9 409 1707 34 170
2:30.0 157m 1:35.5 401 1681 34 173
3:00.0 158m 1:34.9 409 1707 36 177
3:30.0 158m 1:34.9 409 1707 36 180
4:00.0 162m 1:32.5 441 1817 40 211

Heart rate spiked again but the monitor seems to do that as i approach max. I asked my dad about it - he is a retired GP and sent me this link: https://fasterskier.com/2017/11/weird-h ... rhythmias/

Very interesting read. Essentially - it suggests that if you are having a real arrythmia then you'd know about it and it would make you stop immediately whereas i ploughed on and got quicker for 40 seconds after.
That's a very impressive four minute PB. Your 2k needs some attention now :wink:
thanks mate - im worried JD may now say the same thing! ha
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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winniewinser
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Re: New Personal Best! Brag About That New Pb!

Post by winniewinser » September 18th, 2020, 2:45 am

iangallagher wrote:
September 17th, 2020, 10:47 pm
4 minute Time Trial today. Had only done one of these previously back in May where i scored 1248 meters

Plan was 6 or 7 had pulls to start then settle into 1.35's. I see the occasional 1.36 - no problem. In the last minute try and bring it down to 1.34's then all in for the final 30 seconds

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,272m 1:34.3 417 1734 36 172
0:30.0 163m 1:32.0 449 1845 38 143
1:00.0 158m 1:34.9 409 1707 34 160
1:30.0 158m 1:34.9 409 1707 36 167
2:00.0 158m 1:34.9 409 1707 34 170
2:30.0 157m 1:35.5 401 1681 34 173
3:00.0 158m 1:34.9 409 1707 36 177
3:30.0 158m 1:34.9 409 1707 36 180
4:00.0 162m 1:32.5 441 1817 40 211

Heart rate spiked again but the monitor seems to do that as i approach max. I asked my dad about it - he is a retired GP and sent me this link: https://fasterskier.com/2017/11/weird-h ... rhythmias/

Very interesting read. Essentially - it suggests that if you are having a real arrythmia then you'd know about it and it would make you stop immediately whereas i ploughed on and got quicker for 40 seconds after.
Awesome 4' TT Ian 💪🔥👏👍

With a retired GP as a father you've got some good knowledge and that article was an interesting read 👍. Worth monitoring the situation though. Maybe don't connect the HRM to the PM5 so it's less distracting.
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

MartinSH4321
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Posts: 1899
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » September 18th, 2020, 3:17 am

iangallagher wrote:
September 17th, 2020, 10:47 pm
4 minute Time Trial today. Had only done one of these previously back in May where i scored 1248 meters

Plan was 6 or 7 had pulls to start then settle into 1.35's. I see the occasional 1.36 - no problem. In the last minute try and bring it down to 1.34's then all in for the final 30 seconds

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,272m 1:34.3 417 1734 36 172
0:30.0 163m 1:32.0 449 1845 38 143
1:00.0 158m 1:34.9 409 1707 34 160
1:30.0 158m 1:34.9 409 1707 36 167
2:00.0 158m 1:34.9 409 1707 34 170
2:30.0 157m 1:35.5 401 1681 34 173
3:00.0 158m 1:34.9 409 1707 36 177
3:30.0 158m 1:34.9 409 1707 36 180
4:00.0 162m 1:32.5 441 1817 40 211

Heart rate spiked again but the monitor seems to do that as i approach max. I asked my dad about it - he is a retired GP and sent me this link: https://fasterskier.com/2017/11/weird-h ... rhythmias/

Very interesting read. Essentially - it suggests that if you are having a real arrythmia then you'd know about it and it would make you stop immediately whereas i ploughed on and got quicker for 40 seconds after.
Very strong Ian, great result!
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

iangallagher
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Re: New Personal Best! Brag About That New Pb!

Post by iangallagher » September 18th, 2020, 3:41 am

winniewinser wrote:
September 18th, 2020, 2:45 am
iangallagher wrote:
September 17th, 2020, 10:47 pm
4 minute Time Trial today. Had only done one of these previously back in May where i scored 1248 meters

Plan was 6 or 7 had pulls to start then settle into 1.35's. I see the occasional 1.36 - no problem. In the last minute try and bring it down to 1.34's then all in for the final 30 seconds

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,272m 1:34.3 417 1734 36 172
0:30.0 163m 1:32.0 449 1845 38 143
1:00.0 158m 1:34.9 409 1707 34 160
1:30.0 158m 1:34.9 409 1707 36 167
2:00.0 158m 1:34.9 409 1707 34 170
2:30.0 157m 1:35.5 401 1681 34 173
3:00.0 158m 1:34.9 409 1707 36 177
3:30.0 158m 1:34.9 409 1707 36 180
4:00.0 162m 1:32.5 441 1817 40 211

Heart rate spiked again but the monitor seems to do that as i approach max. I asked my dad about it - he is a retired GP and sent me this link: https://fasterskier.com/2017/11/weird-h ... rhythmias/

Very interesting read. Essentially - it suggests that if you are having a real arrythmia then you'd know about it and it would make you stop immediately whereas i ploughed on and got quicker for 40 seconds after.
Awesome 4' TT Ian 💪🔥👏👍

With a retired GP as a father you've got some good knowledge and that article was an interesting read 👍. Worth monitoring the situation though. Maybe don't connect the HRM to the PM5 so it's less distracting.
Thanks mate. The readings aren’t distracting me and I’m keeping a log now and closely monitoring just in case. But I do think it’s just a fundamental issue with the HRM given there are zero other effects
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

Dangerscouse
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Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » September 18th, 2020, 4:29 am

iangallagher wrote:
September 18th, 2020, 1:28 am
thanks mate - im worried JD may now say the same thing! ha
I'll bet my house on it that he will!!

I bought a new HRM (CooSpo) after my Wahoo Tickr started showing strange, higher HR readings (eg 105bpm when I hadn't even started) and now it seems a lot more reliable.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Dino
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Re: New Personal Best! Brag About That New Pb!

Post by Dino » September 18th, 2020, 5:39 am

iangallagher wrote:
September 17th, 2020, 10:47 pm
4 minute Time Trial today.
Congratulations Ian, another top drawer result :)

Not something I have ever tried, I bracket it with the 6k as an odd ranked distance... too close to 1k, not for you though!! :D
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:17.6, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » September 19th, 2020, 3:32 am

YES! 10k PB - 36:51 :D

Without any exaggeration, this felt like a whole new level for me, hard to explain, but I'll try :)

My last 10k PB effort of 37:05 was really hard, I did 248-250W for the first ca. 8k and then paced up, the second half was tough and I seriously thought about HD.
Today my plan was to stay >250W and have a fast finish to get sub37.
After about 4k I thought "this feels easier than last time, good sign" but thought the second half will get tough.
At 6k I waited for the pain to come, but no pain! It was taxing, but not more.
At 7k I thought "still no pain, OK, but don't risk the sub37 PB, so I only slightly paced up.
At 8k I was absolutely sure to reach my goal and paced up more, and the last k felt great, good pace, good rating and I didn't fall off the erg at the end :)

I'm so happy with this effort, but to be honest I think there was a good bit more possible, definitely sub 36:45 and maybe close to 36:30.

If this wasn't a "once in a lifetime form" day then I think all my 5k+ PBs can be crushed soon, today's pace was faster than my 30' PB and 16k for 60' are in reach I think, 15W less and 23' more is a fair tradeoff :)

Sorry for this long post, but the last few months were not very satisfying with both 2k and sprint prep ending bad, so joy is even bigger right now! :lol: :lol:

Time Meters Pace Watts Cal/Hr S/M
36:51.6 10,000m 1:50.5 259 1190 26
3:43.2 1,000m 1:51.6 252 1166 25
3:43.4 2,000m 1:51.7 251 1164 25
3:43.3 3,000m 1:51.6 251 1165 25
3:43.2 4,000m 1:51.6 252 1166 25
3:43.3 5,000m 1:51.6 251 1165 25
3:43.1 6,000m 1:51.5 252 1167 26
3:42.9 7,000m 1:51.4 253 1170 26
3:42.3 8,000m 1:51.1 255 1177 27
3:38.3 9,000m 1:49.1 269 1226 28
3:28.5 10,000m 1:44.2 309 1363 32
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

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winniewinser
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Location: England

Re: New Personal Best! Brag About That New Pb!

Post by winniewinser » September 19th, 2020, 3:36 am

MartinSH4321 wrote:
September 19th, 2020, 3:32 am
YES! 10k PB - 36:51 :D

Without any exaggeration, this felt like a whole new level for me, hard to explain, but I'll try :)

My last 10k PB effort of 37:05 was really hard, I did 248-250W for the first ca. 8k and then paced up, the second half was tough and I seriously thought about HD.
Today my plan was to stay >250W and have a fast finish to get sub37.
After about 4k I thought "this feels easier than last time, good sign" but thought the second half will get tough.
At 6k I waited for the pain to come, but no pain! It was taxing, but not more.
At 7k I thought "still no pain, OK, but don't risk the sub37 PB, so I only slightly paced up.
At 8k I was absolutely sure to reach my goal and paced up more, and the last k felt great, good pace, good rating and I didn't fall off the erg at the end :)

I'm so happy with this effort, but to be honest I think there was a good bit more possible, definitely sub 36:45 and maybe close to 36:30.

If this wasn't a "once in a lifetime form" day then I think all my 5k+ PBs can be crushed soon, today's pace was faster than my 30' PB and 16k for 60' are in reach I think, 15W less and 23' more is a fair tradeoff :)

Sorry for this long post, but the last few months were not very satisfying with both 2k and sprint prep ending bad, so joy is even bigger right now! :lol: :lol:

Time Meters Pace Watts Cal/Hr S/M
36:51.6 10,000m 1:50.5 259 1190 26
3:43.2 1,000m 1:51.6 252 1166 25
3:43.4 2,000m 1:51.7 251 1164 25
3:43.3 3,000m 1:51.6 251 1165 25
3:43.2 4,000m 1:51.6 252 1166 25
3:43.3 5,000m 1:51.6 251 1165 25
3:43.1 6,000m 1:51.5 252 1167 26
3:42.9 7,000m 1:51.4 253 1170 26
3:42.3 8,000m 1:51.1 255 1177 27
3:38.3 9,000m 1:49.1 269 1226 28
3:28.5 10,000m 1:44.2 309 1363 32
Wow.... absolutely crushed it Martin 👏👏👏. Well deserved as you always work hard and your recent dissapointments can now be put behind you.

More PBs to come!
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:24.6, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

Dangerscouse
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Posts: 4582
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » September 19th, 2020, 3:56 am

MartinSH4321 wrote:
September 19th, 2020, 3:32 am
YES! 10k PB - 36:51 :D

Without any exaggeration, this felt like a whole new level for me, hard to explain, but I'll try :)

My last 10k PB effort of 37:05 was really hard, I did 248-250W for the first ca. 8k and then paced up, the second half was tough and I seriously thought about HD.
Today my plan was to stay >250W and have a fast finish to get sub37.
After about 4k I thought "this feels easier than last time, good sign" but thought the second half will get tough.
At 6k I waited for the pain to come, but no pain! It was taxing, but not more.
At 7k I thought "still no pain, OK, but don't risk the sub37 PB, so I only slightly paced up.
At 8k I was absolutely sure to reach my goal and paced up more, and the last k felt great, good pace, good rating and I didn't fall off the erg at the end :)

I'm so happy with this effort, but to be honest I think there was a good bit more possible, definitely sub 36:45 and maybe close to 36:30.

If this wasn't a "once in a lifetime form" day then I think all my 5k+ PBs can be crushed soon, today's pace was faster than my 30' PB and 16k for 60' are in reach I think, 15W less and 23' more is a fair tradeoff :)

Sorry for this long post, but the last few months were not very satisfying with both 2k and sprint prep ending bad, so joy is even bigger right now! :lol: :lol:

Time Meters Pace Watts Cal/Hr S/M
36:51.6 10,000m 1:50.5 259 1190 26
3:43.2 1,000m 1:51.6 252 1166 25
3:43.4 2,000m 1:51.7 251 1164 25
3:43.3 3,000m 1:51.6 251 1165 25
3:43.2 4,000m 1:51.6 252 1166 25
3:43.3 5,000m 1:51.6 251 1165 25
3:43.1 6,000m 1:51.5 252 1167 26
3:42.9 7,000m 1:51.4 253 1170 26
3:42.3 8,000m 1:51.1 255 1177 27
3:38.3 9,000m 1:49.1 269 1226 28
3:28.5 10,000m 1:44.2 309 1363 32
I can't say I'm surprised, but I can say I'm very happy for you. Imo, this is a bit cautious for what you are truly capable of, as your base building has clearly really helped.

Now, smash the daylights out of your 5k and then do another 10k sometime soon, and start at that average pace. Well done mate
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Tandstad
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Posts: 558
Joined: May 10th, 2013, 7:00 am

Re: New Personal Best! Brag About That New Pb!

Post by Tandstad » September 19th, 2020, 4:12 am

MartinSH4321 wrote:
September 19th, 2020, 3:32 am
YES! 10k PB - 36:51 :D

Without any exaggeration, this felt like a whole new level for me, hard to explain, but I'll try :)

My last 10k PB effort of 37:05 was really hard, I did 248-250W for the first ca. 8k and then paced up, the second half was tough and I seriously thought about HD.
Today my plan was to stay >250W and have a fast finish to get sub37.
After about 4k I thought "this feels easier than last time, good sign" but thought the second half will get tough.
At 6k I waited for the pain to come, but no pain! It was taxing, but not more.
At 7k I thought "still no pain, OK, but don't risk the sub37 PB, so I only slightly paced up.
At 8k I was absolutely sure to reach my goal and paced up more, and the last k felt great, good pace, good rating and I didn't fall off the erg at the end :)

I'm so happy with this effort, but to be honest I think there was a good bit more possible, definitely sub 36:45 and maybe close to 36:30.

If this wasn't a "once in a lifetime form" day then I think all my 5k+ PBs can be crushed soon, today's pace was faster than my 30' PB and 16k for 60' are in reach I think, 15W less and 23' more is a fair tradeoff :)

Sorry for this long post, but the last few months were not very satisfying with both 2k and sprint prep ending bad, so joy is even bigger right now! :lol: :lol:

Time Meters Pace Watts Cal/Hr S/M
36:51.6 10,000m 1:50.5 259 1190 26
3:43.2 1,000m 1:51.6 252 1166 25
3:43.4 2,000m 1:51.7 251 1164 25
3:43.3 3,000m 1:51.6 251 1165 25
3:43.2 4,000m 1:51.6 252 1166 25
3:43.3 5,000m 1:51.6 251 1165 25
3:43.1 6,000m 1:51.5 252 1167 26
3:42.9 7,000m 1:51.4 253 1170 26
3:42.3 8,000m 1:51.1 255 1177 27
3:38.3 9,000m 1:49.1 269 1226 28
3:28.5 10,000m 1:44.2 309 1363 32
Wow, big congratulations Martin, knew you had this coming! Fair to say there is probably a good bit more where that came from :D just casually going from 3:38 to 3:28 on the last k, very strong! 💪
35YO, 188 cm, 109 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 6K: 20:53(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16672(2020)

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