New Personal Best! Brag About That New Pb!

[KeithT]

In the shadow of the epic 100k and the awesome sub-3 minute efforts above, I humbly submit my slight improvement in my already poor 500m PB, which is now 1.31.2. In my defence, I think I have more to give here and I hardly ever do it but it's a start.

But the thing I am actually pleased with is seeing the PM flashing 1:28 a good bit during this and during a previous failed attempt. This means I am definitely getting better, despite fizzling out somewhat on this PB.

All improvements in the 500m are big when you start calculating the watts and the percentage change - I see a sub 1:30 coming for you!

[jimmyshand]

Thanks Keith - I'd like to think so but will see how it goes next time and possibly try not to wimp out

[Dangerscouse]

Thanks H20! It was a fun one to hit - now need to test my 2K and try to get below 6:30 which has been my ultimate goal since spring.

You'll do it Keith, the second 1km is a lot harder than the first, but hitting sub 3 mins 1k means you are well within touching distance.

[KeithT]

Thanks H20! It was a fun one to hit - now need to test my 2K and try to get below 6:30 which has been my ultimate goal since spring.

You'll do it Keith, the second 1km is a lot harder than the first, but hitting sub 3 mins 1k means you are well within touching distance.

Thanks for the vote of confidence! I think I will hit it too based on recent training and the 1K - I think I am going to give it a go this Saturday. Will report back my results.

[KeithT]

Thanks H20! It was a fun one to hit - now need to test my 2K and try to get below 6:30 which has been my ultimate goal since spring.

You'll do it Keith, the second 1km is a lot harder than the first, but hitting sub 3 mins 1k means you are well within touching distance.

Thanks for the vote of confidence! I think I will hit it too based on recent training and the 1K - I think I am going to give it a go this Saturday. Will report back my results.

As you can read in my post in the What Training Have You Done Today thread - things didn't go well.

[lancecampeau]

Was trying a marathon this evening and I made the same stupid mistake I always seem to make... about 8k into my row, my mind started to wander and think about the 1min TT... Every time I do this my body immediately starts to pump adrenaline and my heart rate goes way up... so, I stopped the marathon right then & there and I immediately reset the PM to give the 1min TT a shot.

1 min / 347m / 1:26.4 / DF 167 / SR 44 / SPI 12.31 / 542W

A modest improvement of 1m. I boosted the damper a bit prior to my attempt without verifying the DF properly (ideally, it should have been about 185 to 190). With a bit more focus and preparation I should be able to hit 350m... I would be pleased with that.

[Kkperrott]

14 year old true NOVICE daughter just had her official 2K . 5'9 and 150ibs.
2K Time 7:10.
1600 time of 6:10.
They did splits today at 42, 38 and 34 (15 strokes for each twelve times) she averaged at 209 watts.

[hjs]

14 year old true NOVICE daughter just had her official 2K . 5'9 and 150ibs.
2K Time 7:10.
1600 time of 6:10.
They did splits today at 42, 38 and 34 (15 strokes for each twelve times) she averaged at 209 watts.

209 watt on a concept2 will give a 7.55 2k. Bit confusing?

[DavidA]

14 year old true NOVICE daughter just had her official 2K . 5'9 and 150ibs.
2K Time 7:10.
1600 time of 6:10.
They did splits today at 42, 38 and 34 (15 strokes for each twelve times) she averaged at 209 watts.

209 watt on a concept2 will give a 7.55 2k. Bit confusing?

and did the last 400 in a minute?

[KeithT]

New 5k PB last night at 17.27.3! 10 second improvement from 4/5 months ago.

I was super happy to go under 17:30 and this was completely unplanned. After a very short warm-up I got on the Erg with the idea to do a hard but not all out 5K like I did last week - idea was 3k at 1:48 pace and then maybe quicker for last 2k. After my normal 5 hard pulls and 5 to settle I was trying to get onto the 1:48 pace but kept pulling like 1:45/1:46 and I just decided to keep it there for the first 1k and then slow down a bit. After 1K I was feeling fine and in a good rhythm and decided to just hold what I was doing. 2K down and I was locked in at 1:45 and the idea entered my head that I could keep this up and break my PB and go sub 17:30. Go thru the 3rd 1000 dead on pace. 4th 1K still locked into pace, I am hurting but confident and even have some pulls at 1:44. 1K to go and I am pretty much dead on 1:45/17:30 pace (1:45.1 to be exact). Struggling now but found a mental distraction to do 10 pulls at a little quicker rate followed by 10 long stronger pulls but pace right at 1:45. Last 200 I drop to 1:35ish and keep it there. Completely exhausted at the end but know I could have dropped into that 1:35 sooner and gone a little quicker - overall looked like this:

Time/Meters/500 pace/SPM
17:27.3/5000/1:44.7/26
3:29.8/1000/1:44.9/26
3:31.3/2000/1:45.6/25
3:30.0/3000/1:45.0/25
3:29.7/4000/1:44.8/27
3:26.5/5000/1:43.2/28

[hjs]

New 5k PB last night at 17.27.3! 10 second improvement from 4/5 months ago.

I was super happy to go under 17:30 and this was completely unplanned. After a very short warm-up I got on the Erg with the idea to do a hard but not all out 5K like I did last week - idea was 3k at 1:48 pace and then maybe quicker for last 2k. After my normal 5 hard pulls and 5 to settle I was trying to get onto the 1:48 pace but kept pulling like 1:45/1:46 and I just decided to keep it there for the first 1k and then slow down a bit. After 1K I was feeling fine and in a good rhythm and decided to just hold what I was doing. 2K down and I was locked in at 1:45 and the idea entered my head that I could keep this up and break my PB and go sub 17:30. Go thru the 3rd 1000 dead on pace. 4th 1K still locked into pace, I am hurting but confident and even have some pulls at 1:44. 1K to go and I am pretty much dead on 1:45/17:30 pace (1:45.1 to be exact). Struggling now but found a mental distraction to do 10 pulls at a little quicker rate followed by 10 long stronger pulls but pace right at 1:45. Last 200 I drop to 1:35ish and keep it there. Completely exhausted at the end but know I could have dropped into that 1:35 sooner and gone a little quicker - overall looked like this:

Time/Meters/500 pace/SPM
17:27.3/5000/1:44.7/26
3:29.8/1000/1:44.9/26
3:31.3/2000/1:45.6/25
3:30.0/3000/1:45.0/25
3:29.7/4000/1:44.8/27
3:26.5/5000/1:43.2/28

Nice, see how pacing can work, if you start hurting to soon its so tough, a bit slower gets you faster in the end.
Nice one, although still not like your 1k level

[KeithT]

New 5k PB last night at 17.27.3! 10 second improvement from 4/5 months ago.

I was super happy to go under 17:30 and this was completely unplanned. After a very short warm-up I got on the Erg with the idea to do a hard but not all out 5K like I did last week - idea was 3k at 1:48 pace and then maybe quicker for last 2k. After my normal 5 hard pulls and 5 to settle I was trying to get onto the 1:48 pace but kept pulling like 1:45/1:46 and I just decided to keep it there for the first 1k and then slow down a bit. After 1K I was feeling fine and in a good rhythm and decided to just hold what I was doing. 2K down and I was locked in at 1:45 and the idea entered my head that I could keep this up and break my PB and go sub 17:30. Go thru the 3rd 1000 dead on pace. 4th 1K still locked into pace, I am hurting but confident and even have some pulls at 1:44. 1K to go and I am pretty much dead on 1:45/17:30 pace (1:45.1 to be exact). Struggling now but found a mental distraction to do 10 pulls at a little quicker rate followed by 10 long stronger pulls but pace right at 1:45. Last 200 I drop to 1:35ish and keep it there. Completely exhausted at the end but know I could have dropped into that 1:35 sooner and gone a little quicker - overall looked like this:

Time/Meters/500 pace/SPM
17:27.3/5000/1:44.7/26
3:29.8/1000/1:44.9/26
3:31.3/2000/1:45.6/25
3:30.0/3000/1:45.0/25
3:29.7/4000/1:44.8/27
3:26.5/5000/1:43.2/28

Nice, see how pacing can work, if you start hurting to soon its so tough, a bit slower gets you faster in the end.
Nice one, although still not like your 1k level

Yeah, this was probably the most locked into a pace I have ever been. The third 1K as you can see was exactly 1:45 and I am telling you I think I did pretty much every single pull right at 1:45. I know its not as good as my 1K and such but getting better and gave me back some confidence after my 2K meltdown. I had more left too, and to your point I need to force myself to start a little slower on 2K and know I can hammer it home later.

[Gammmmo]

Nice 5K there Keith....pretty good for a big 'un

[hjs]

Yeah, this was probably the most locked into a pace I have ever been. The third 1K as you can see was exactly 1:45 and I am telling you I think I did pretty much every single pull right at 1:45. I know its not as good as my 1K and such but getting better and gave me back some confidence after my 2K meltdown. I had more left too, and to your point I need to force myself to start a little slower on 2K and know I can hammer it home later.

A matter of, just staying below your breakingpoint.

Great feeling when you are 70/80in, are working hard but know you are gonnna nail it

[KeithT]

Nice 5K there Keith....pretty good for a big 'un

Thanks Gammmmo! Had been quite a while since I tested a 5K so good to see I am still making improvements.