Anyone had any PBs recently?

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JonT
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Re: Anyone had any PBs recently?

Post by JonT »

Thanks all. I fearI may have set an unnecessarily high bar for the IRL next month now #-o
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Re: Anyone had any PBs recently?

Post by JonT »

JonT wrote: Thu Nov 26, 2020 7:37 pm Thanks all. I fear I may have set an unnecessarily high bar for the IRL next month now #-o
Well it had to be done. Today was a "hard" Pete Plan day and so it was also the day of my first 5k effort for IRL.

A number of you commented that there looked to be an opportunity to improve on my recent PB for 5k given I seem to have "enjoyed" at least the first 4k of it. I had my doubts to be honest.

The last session had a pace of 1:56.7, but wasn't very evenly paced, with a big sprint in the last 500m. So I decided to try to hold 1:57.0 if I could and see what I had left in the last 1000m.

Looking at the data below, I went off quicker than I had realised. I always throw myself at the first 10 strokes and then settle into the pace that I want to maintain, but somehow I was quite a long way ahead after 1k which would explain why it already felt less "fun" than my last effort. The second 1k was also slightly ahead of pace. I was already convincing myself that the PB was out of reach and I should just look for a good time for our IRL entry.....the voices arrived early!

3k was a mental struggle. It was getting hard and I was only half way. But then the weird logic struck me: I'm not going to suffer this much and not get a PB out of it. So let's just get on with it and dig in.

I managed to pick up the pace in the 4th kilometre but I was already approaching HR Max which is not good so far from the finish. Push on though.

I held off anything like acceleration until the last 300m but felt truly awful by the end of the row. The voices telling me to just back off and crawl over the line were loud for the last 4 minutes to be honest.

Anyway, a lot of pain for a 9 second improvement. I have promised myself it will be quite some time before I revisit this horror. A nice steady 15k tomorrow as a reward.

Time Meters Pace Watts Cal/Hr S/M HR
19:18.7 5,000m 1:55.8 225 1074 28 179
3:51.2 1,000m 1:55.6 227 1079 28 172
3:53.7 2,000m 1:56.8 219 1054 28 177
3:55.4 3,000m 1:57.7 215 1038 28 178
3:52.3 4,000m 1:56.1 223 1068 28 184
3:46.1 5,000m 1:53.0 242 1133 29 188
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Re: Anyone had any PBs recently?

Post by jolo »

That's an awesome effort and pace Jon!!
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Re: Anyone had any PBs recently?

Post by Grobi »

That was a very brave effort Jon! One can feel your pain reading your write up, a well deserved PB! =D>
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Re: Anyone had any PBs recently?

Post by Claudius »

great row Jon =D> , and next go you´ll dip under that 19min, right ?
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Re: Anyone had any PBs recently?

Post by Claudius »

a first ever go for a distance/time is always a pb, isnt it ?

a felt to try that full marathon thing today...first 25k easy...and after that uncharted waters, as the human body is a "Gewohnheitstier", a creature of habit...experienced just a decoupeling of heart rate after that 25km, the longest distance i´ve been erging in a single piece since today
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Re: Anyone had any PBs recently?

Post by Grobi »

First marathon ever and already sub 3 hours, well done Claudius! =D>
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Re: Anyone had any PBs recently?

Post by Kevinhorne44 »

Welcome to the Sub 3 club 😎💪😎
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Re: Anyone had any PBs recently?

Post by JonT »

Claudius wrote: Tue Dec 08, 2020 7:52 pm and next go you´ll dip under that 19min, right ?
Nope [-X :fsbgrin:
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Re: Anyone had any PBs recently?

Post by JonT »

I love the way you just decide to have a try and come in under 3 hours Claudius ! ^O^ ^O^

Great row. Very well done. It’s a low DF. Did you move it down for the FM or is that normal for you?
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Re: Anyone had any PBs recently?

Post by Claudius »

Thank you all !
JonT wrote: Wed Dec 09, 2020 9:54 am It’s a low DF. Did you move it down for the FM or is that normal for you?
it become normal to me...usually it is between 95-120 in the longer and revovery distances more close to 100, and 120 in TT, even Sprints i tend to use now 135-145, in 2016 i would have chosen something 180-210 for sprints and 135 for the TT
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Re: Anyone had any PBs recently?

Post by Iain »

Inspired by Claudius' FM I decided to take advantage of the excess rest days and shake off the over eating with an HM. Spoilt the reveal with the placing of the report, but main intention was to make my 2nd medium term target by breaking 1:30 and hopefully by >3S to also give me my highest HM Nonathlon score. SB 1:30:41 and PB 1:28:30 that I assumed (like all my PBs) was out of reach. That said, I never did a full on HM when at my fittest and this dated back over 12 years! Plan was to not allow the pace of any strokes to slip below 2:08 if possible, knowing that if it did I should be able to knock 10-20S off predicted time with a strong finish. Haven't done any piece over 30 min since that CTC, although training going well.

Time Distnc Rate Pace - Comment
08:24.5 2,000 22 2:06.1 - Faster than intended many 2:05 R23
08:23.2 2,000 22 2:05.8 - Stuck with it, vaguely wondering if PB possible, but worried about crashing
08:24.1 2,000 22 2:06.0 - Slowing to keep at 2:06-7
08:24.8 2,000 22 2:06.2 - Good rhythm
08:24.2 2,000 22 2:06.1 - Only 0.7S outside 10k SB pace, feeling it, but starting to believe I can keep going 'though HR at 90% max
08:24.4 2,000 22 2:06.1 - Pace becoming more erratic with predicted finish from 28:20 - 29:20 common
08:24.7 2,000 22 2:06.2 - Trying to hold 2:06s, convinced will be 10-20S outside PB, happy with that, rating mainly dropped to 21
08:24.5 2,000 22 2:06.1 - Slowed to 2:07s, some 2:08s, pushed with 6k to go to 2:05s.
08:21.5 2,000 22 2:05.4 - Legs really feeling it but end in sight
08:18.0 2,000 23 2:04.5 - Pushed to 2:03s with 2k to go
04:25.0 1,097 25 2:00.8 - Couldn't push rating until 400m to go, finished with 1:53s and not completely exhausted, HR max only 94%.
1:28:19.1 21097 22.2 2:05.6 - shocked by 11S PB at lower rating than previous HMs this season! 33 Nonathlon points as faster than hour SB!
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Re: Anyone had any PBs recently?

Post by JonT »

Well done Iain. All that Christmas pudding paid off in the end :fsbgrin:
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Re: Anyone had any PBs recently?

Post by Kevinhorne44 »

Congratulations Iain 😎😎 starting the year off with a PB =D> =D>
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Re: Anyone had any PBs recently?

Post by plummy »

That's a cracking effort Iain. Well done =D> =D> ^O^
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Re: Anyone had any PBs recently?

Post by paulgould »

Improved PB after 12 years - very impressive =D> =D>

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Re: Anyone had any PBs recently?

Post by Grobi »

Very well done Iain, huge congratulations on a well deserved PB, must feel great after 12 years! =D> =D> =D>
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Re: Anyone had any PBs recently?

Post by Iain »

Many thanks for all the comments. As I am going to have to scale back my training somewhat, this may be the highwater mark, but showed that if I can do it after over a 5 year break of nothing more strenuous than brisk walking, anyone can!

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Re: Anyone had any PBs recently?

Post by stumpy »

Wonderful result Iain, very well done especially after that length of time. ^O^ ^O^ ^O^ ^O^
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Re: Anyone had any PBs recently?

Post by Claudius »

great effort Iain ! Wonderfull result =D> Did any kind of music helped or just by looking at the pace stroke by stroke ?
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Re: Anyone had any PBs recently?

Post by Iain »

Thanks Colin & Claudius. Nothing but the sweet music of a roaring (well, in my case purring) erg. Sad to say that concentrating on my pace, progress and stroke is enough to stop me getting bored.
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Re: Anyone had any PBs recently?

Post by Siebe »

As I'm a rather competitive person, I was interested how I am doing compared to others.
And so I have been ranking some of my workouts the past years on the rankings of concept2.
If you want to now how you are doing compared to others in previous years, you can search year by year and remember the scores over the years.
Or if I wanted to know what are the records for my country
It made me wonder why not make that comparing easier.
So the past week I have set up a website that gathers the rankings of concept2 and put that in an easy to use comparing site.
So today I put that site live: https://www.rankedworkouts.com
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Re: Anyone had any PBs recently?

Post by duffyoz »

As I'm a rather competitive person, I was interested how I am doing compared to others.
That statement is so me. Nice work on the ranking site. So much easier than doing it year by year. I am quite driven by the numbers.

Probably asking a bit much but is there any chance you can have the 2000m event do 5 year age groups. Concept2 records for this event are in 5 year groups after 50. When you get old those 5 years make a huge difference :fsbgrin: .
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Re: Anyone had any PBs recently?

Post by JonT »

Siebe wrote: Fri Jan 15, 2021 2:28 pm As I'm a rather competitive person, I was interested how I am doing compared to others.
And so I have been ranking some of my workouts the past years on the rankings of concept2.
If you want to now how you are doing compared to others in previous years, you can search year by year and remember the scores over the years.
Or if I wanted to know what are the records for my country
It made me wonder why not make that comparing easier.
So the past week I have set up a website that gathers the rankings of concept2 and put that in an easy to use comparing site.
So today I put that site live: https://www.rankedworkouts.com
Interesting site. Unfortunately, when you have a name like Jon Taylor, searching for all of your rows also throws up those of all the other Jon Taylor's on the C2 site. I couldn't see a way of getting around this.
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Anyone had any PBs recently?

Post by JonT »

True to form, yet another session that didn't go even close to plan #-o

I decided at the beginning of the month that, given the IRL event this month is the 2K, this would be my main focus for the month. I haven't actually done many true 2k sessions over the years. I've done plenty as parts of other sessions but not many in the form of a flat-out effort. In some way this surprised me when I looked back over the log, in another way it didn't surprise me at all given how punishing 2k can be if you are really going for it.

I felt quite jaded on Sunday when I did my usual Dave Gillard Zoom Ergos 3x20min session. When you do the same session every week you get a really good feel for how your body is doing. My body was tired, so I decided to use Monday as a rest day and then to have an initial bash at the 2k today.

I don't know about everyone else, but sometimes I wake in the morning and just feel generally blue. No particular reason, just feeling down in the mouth. Today was such a day and even after a lovely walk with the dog and a good breakfast, I just wasn't feeling it. I spent the morning doing bits and bobs and agreed with myself that I would still use the day's session as a 2k practice, but rather than a flat out effort I would use the Eddie Fletcher (pre-2k-test) warm up regime and then put in a 2k at my SB pace. The logic being it would allow me to get a feel for the EF warm-up which I have never tried before, and also get a sense of where I stood on the 2k. Iain has quite rightly been pointing out that my SB looks soft compared to other sessions that I have been doing, and I wanted to see just show soft it felt.

I'm not sure what I think about the EF warm-up. I struggled with what is quite a complex 20 minutes, but I did feel OK at the end and will probably try it again, especially given I now have it in ErgZone as a session and therefore can tune it by changing my 2k pace and having that feed through to every interval.

The target pace was 1:53.7. I've been rowing for 6 seasons now, and I still ALWAYS go off too fast on pretty much every timed session. I had planned 6-8 very hard strokes and then to settle into the target pace. This wasn't helped by realising that I hadn't tightened my left strap properly and had to grab and tighten it within the first 20 seconds :oops: . 250m in and I was way above pace. Projected time was 7:07 #-o :lol: ....a time I can only dream of. What on earth was I doing? [-X By the end of 500m I had applied the brakes a little and came in at 1:49.1 pace - way ahead of schedule.

I panicked. The projected time was a long way below my PB (7:24.2). Suddenly a PB looked possible, but had I just screwed up and gone way too quickly? Was I just about to implode? What should I look at for pace now? How much of a sprint might I have? How do I actually feel? Where are all these questions coming from? Oh no, what happened to the pace? Why am I panicking? Calm down!!!!

As a result, the pace dropped to a 1:52.4 in the second 500m but I was calmer and started to focus on all of the form and technique points that I have been working on for months now. Head still, good posture, length, relaxed shoulders, contact point on the drive, snap those shoulders at the finish, controlled recovery.....

Things started to come together and my body was starting to speak more loudly than my head - "I feel surprisingly OK. Pretty strong here. Should be good for a push at the last 200-250m. Keep focussed". The pace came down to 1:50.6 for the next 800m. I started the sprint at 200m to go but to be honest I didn't have a lot left. I was at 98% HR max, breathing was actually fine, but my legs were dying. I still managed to drag myself back close to the pace of my first 500m to finish with 7:21.2, a three second improvement on my PB set in 2015.

I am now trying not ask myself what would have happened if I had set off with real intent, and also remembered to tighten that strap!

IRL score duly logged and Nonathlon points claimed.

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