Skierg pb thread

[johnlvs2run]

New 100 and 1 minute PBs this morning.
100m / 21.7 / 1:48.5 / 64spm / 100df / 145hr / pace minus 2.4 seconds
1' / 267 meters / 1:52.3 / 57spm / 100df / 178 hr / pace minus 2.2 seconds
My bare feet were sliding around on the smooth concrete floor, thus I wore shoes
for grip for the 1' trial. These were both nice improvements but I hope to beat them again.

[johnlvs2run]

I was only planning a workout this morning, but happily got this 1k PB.
53.6 200 2:14.3 47
53.9 400 2:14.7 47
53.5 600 2:13.7 44
52.9 800 2:12.2 41
52.2 1km 2:10.5 41 ... 90df
2:13.0 1k 4:26.0 44spm - 8.6 seconds off previous time
Interestingly, my stroke rate kept coming down as the pace got gradually faster.

[johnlvs2run]

My goal this morning was a 2k under 9:04, with splits of 2:16, 16, 15 and < 13.
The first 1k wasn't feeling too good and I wasn't quite sure about finishing, but then was
feeling better and had a good finish. The result is a new 2k PB of 9:02.3, minus 5.5 seconds
but not quite under 9 minutes. I'm very happy to do this.

time meters 2000m spm hr
9:02.3 2k 2:15.5 45
2:16.6 0500 2:16.6 48 165
4:33.3 1000 2:16.7 44 178
6:49.5 1500 2:16.2 42 192
9:02.3 2000 2:12.8 46 189

I'm still experimenting with the warmup and will probably change it again next time.

The instant stroke rates showed mostly 41s, so the pm5 appears to not display
them correctly. Likewise, the heart rating reading was not consistent with pace and effort.

[Steve W]

My goal this morning was a 2k under 9:04, with splits of 2:16, 16, 15 and < 13.
The first 1k wasn't feeling too good and I wasn't quite sure about finishing, but then was
feeling better and had a good finish. The result is a new 2k PB of 9:02.3, minus 5.5 seconds
but not quite under 9 minutes. I'm very happy to do this.

time meters 2000m spm hr
9:02.3 2k 2:15.5 45
2:16.6 0500 2:16.6 48 165
4:33.3 1000 2:16.7 44 178
6:49.5 1500 2:16.2 42 192
9:02.3 2000 2:12.8 46 189

I'm still experimenting with the warmup and will probably change it again next time.

The instant stroke rates showed mostly 41s, so the pm5 appears to not display
them correctly. Likewise, the heart rating reading was not consistent with pace and effort.

John, you're really nailing the skierg! Injured my right shoulder wrestling a snow blower several weeks ago. Still skierging but couldn't attempt a PR even if I wanted to . Inspiring to read about your hard work & outcomes. Dropping 5.5 seconds on a 2k PR is no easy feat! Excellent job and look forward to reading about future PR's .
Best regards,
Steve W.

[johnlvs2run]

Hi Steve, thanks much for your message.
I hope you have a speedy recovery and come back stronger than ever!

[johnlvs2run]

This morning was quite unusual. I've been planning a 30 minute time trial today, however the weather
and clouds have been quite grungy, with strange white droplets falling from the sky, definitely not snow.
It was quite humid this morning, and I didn't want to get sick, so I waited an hour for the humidity to lighten,
thinking to just go easy today to make sure I'm okay. I wondered what I could do with a really bad attitude.
I decided to warm up and find out. My warmup went well and I was feeling much better by that time.

I was aiming for 6400 meters, a 2:20.6 pace, and checked my splits for the last 6k of my 10k for reference.
Then I set the monitor for 10k and got started. All was well, I was feeling good, and the splits felt comfortable.
About 3200 meters in I realized there was something strange on the monitor because it wasn't reading correctly
for a 30 minute time trial. I flipped the screen a few times and then realized, oh no, that I'd set it for a 10k instead.
It was too late to start over, so I kept going, felt pretty good for most of the way but the 8th and 9th kilos were tough.

I'd forgotten to take my shirt off, and after 30 minutes my hands were perspiring but okay. I maintained 2:21 flat
for most of the way, but was 2 tenths over with a kilo to go. I kept trying to push the pace back down but not much
was happening at first. Then with 400 to go the pace got faster but in retrospect I was way to hesitant at that point,
which cost me some time at the finish. From 200 on I kept picking the pace back up and finally saw 2:21 flat.
The monitor showed 46:59.9 yippee, a very good result for me. I figured it would add a tenth and it did.

47:00.0 10k 2:21.0 41 183
9:24.0 2000 2:21.0 42 179
9:23.0 4000 2:20.7 42 184
9:24.4 6000 2:21.1 41 183
9:26.0 8000 2:21.5 38 186 <--- stroke rate too low / heart rate higher
9:22.6 10km 2:20.6 41 183 ... 80df ... - betters previous PB by 19.5 seconds

With better preparation, maybe I can better 47 minutes the next time.

[johnlvs2run]

New 60 minute PB this morning, the first time I've done it.
My goal was to stay right on 2:23 pace, and go faster the last 12 minutes.
I warmed up for 15 minutes, took my shirt off for the time trial, and did a 15 minute warm down.

60' 12656m 2:22.2 40 187
12:00 2518 2:22.9 41 171
24:00 2517 2:23.0 39 174
36:00 2517 2:23.0 39 172
48:00 2521 2:22.8 41 182
60:00 2583 2:19.3 43 187 ... 80df

Recovery heart rates while walking around:
1' 161, 2' 116, 3' 104, 4' 104, 15' recovery ski 159, 1' later 112.
This makes 10 ranking events completed for the season, 9 of them in the last ten weeks.

[Steve W]

New 60 minute PB this morning, the first time I've done it.
My goal was to stay right on 2:23 pace, and go faster the last 12 minutes.
I warmed up for 15 minutes, took my shirt off for the time trial, and did a 15 minute warm down.

60' 12656m 2:22.2 40 187
12:00 2518 2:22.9 41 171
24:00 2517 2:23.0 39 174
36:00 2517 2:23.0 39 172
48:00 2521 2:22.8 41 182
60:00 2583 2:19.3 43 187 ... 80df

Recovery heart rates while walking around:
1' 161, 2' 116, 3' 104, 4' 104, 15' recovery ski 159, 1' later 112.
This makes 10 ranking events completed for the season, 9 of them in the last ten weeks.

John, this is a brilliant PR! First 4 of 5 time intervals were within .2 seconds one way or the other. Am amazed that your pace held at that HR intensity. Can see based on recovery that it was quite the effort. Well done on a VERY hard-earned new one hour PB . Certainly inspiring to all of us and am green with envy at this one .

[kini62]

A few recent PBs. Nothing earth shattering but it seems just getting some decent meters in makes a difference. On the 2 distance pieces I didn't even set out for a PB, just kind of happened. I have a few seconds left for when I make a concerted effort- one day.

30' 6757m
5K 21:51.5
10x 30 on 30 off 1:52.4 avg

[johnlvs2run]

Steve, thank you very much for your encouraging comments.
It's very hot here now, 93 degrees today, so I'm still in recovery mode going easy.

Kini, nice 30/30s and PBs.

[johnlvs2run]

I got up early this morning, did a 6 minute warm up, then Skierg'd a PB for 21097 meters.
21.1k 1:41:54.4 2:24.9 40 179
20:47.6 04300 2:25.0 40 171
20:48.2 08600 2:25.1 40 175
20:48.1 12900 2:25.1 40 176
20:47.9 17200 2:25.1 40 179
18:42.7 21097 2:24.0 40 179 ... 80df
My arms were depleted, and I could hardly move them at first in the warm down.

[johnlvs2run]

My goal for this month is to improve my times for the Skierg performance series.
A 1k pb felt almost too hard around 300 meters this morning, but then it kept feeling better.

200s spm HR
2:12.2 48 153 / 2:12.0 44 168 / 2:12.0 44 186 / 2:11.5 45 199 / 2:08.5 47 199
4:22.5 / 2:11.2 / 45spm / 100df

[johnlvs2run]

I am especially happy with this one, a new 2k pb and under 9 minutes!

Code: Select all

splits  2:15.1   2:14.9   2:14.3   2:09.5   8:53.9
 spm      46       45       46       47       46
 hrm     181      178      180      189      90df

[Steve W]

I am especially happy with this one, a new 2k pb and under 9 minutes!

Code: Select all

splits  2:15.1   2:14.9   2:14.3   2:09.5   8:53.9
 spm      46       45       46       47       46
 hrm     181      178      180      189      90df

And you should be very pleased with this one! Breaking 9 minutes for 2k is THE goal that I will focus on when returning to speed training, closest is 9:08 so far. Breaking the 9 barrier is a hard goal and you should be proud. Great accomplishment, also still impressed your hour record time. That was an incredible one! Congrats, John, you've done another good & inspirational effort!

[johnlvs2run]

Steve, thank you very much for your comments.
I wasn't sure at all about being able to do a 5k time trial this morning, and thus was prepared for whatever happened.
My goal was under 23:10 and maybe under 22:50. My heart rate went up to my 203 max a few times in the last 10 minutes,
but came back down with the pace going faster. Everything went quite well, and I managed to trim my previous 5k PB by 32.3 seconds

Code: Select all

distance       1k       2k       3k       4k       5k     total
  splits   4:56.7   4:35.8   4:35.0   4:32.7   4:26.4   22:46.9
   pace    2:18.3   2:17.9   2:17.5   2:16.3   2:13.2    2:16.6
    spm        42       41       41       41       42        41
    hrm       176      180      177      182      189        85df