New Personal Best! Brag About That New Pb!

[dabatey]

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180

[winniewinser]

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180

Great progress!

[Tony Cook]

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180

Good effort after yesterdays die.
Yes, trying to lift pace in a 2k is really hard if you are doing it ‘properly’ and red lining it.
You definitely need to include one short interval, high rate and pace session each week to get your best 2k time.

[Dangerscouse]

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180

Well done, and you're making good gains.

As Tony says, its important to include at least one shorter sharper session to keep you in touch with the effort and discomfort.

[KeithT]

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180

Great job and paced well!

[dabatey]

Thanks Winnie/Tony/DangerScouse/Keith.

Tony/DS, I am changing my training up a bit as I'm readjusting it to fit in swimming with my missus. Haven't completely finalised it yet but I will be putting in some faster stuff.

[Spinal]

I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.

[Spinal]

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170

Congrats on the new PB and for not letting the disappointment of the previous attempt linger on.

[Dangerscouse]

I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.

Well done Spinal. If you don't have a wobble at circa 3.5k you definitely have more to give next time

[Spinal]

Well done Spinal. If you don't have a wobble at circa 3.5k you definitely have more to give next time

its a fine line Stu between a wobble and a fall. I've failed on some PP intervals lately so took a conservative approach early on.

[KeithT]

I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.

Great PB! I think there is definitely some more there with that sub 1:50 last 1K. It was paced well but can start a little faster next time maybe.

[winniewinser]

I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.

Congrats

[winniewinser]

Another 100m thrash on the Skierg.... PB by 0.7s

0:19.8 100m 1:38.9 63
0:05.4 25m 1:48.0 66
0:04.7 50m 1:34.0 64
0:04.8 75m 1:35.9 63
0:04.8 100m 1:35.9 62

Small gains

[Autoland]

Congrats to dabatey, spinal and winniewinser. Great efforts!

Today I took another 11+ seconds off my previous best 10k. In the past 2 months, 2 minutes better than 2 months ago. Sticking with the higher SPM for now.

Time Meters Pace Watts Cal/Hr S/M
42:40.8 10,000m 2:08.0 167 873 24 154
8:34.4 2,000m 2:08.6 165 866 24 150
8:32.1 4,000m 2:08.0 167 874 25 154
8:32.0 6,000m 2:08.0 167 874 25 154
8:32.0 8,000m 2:08.0 167 874 25 155
8:30.3 10,000m 2:07.5 169 880 26 157

[aussie nick]

I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.

congratulations on the PR - not a soft time at all