New Personal Best! Brag About That New Pb!

[Sakly]

congratulations on the big PB - well done! 30 min 8k is for sure there too....and let's see which of us can get to 17.59.9 first?

I'm also impressed by 33 - no way I could rate that high for so long.

Wow, very impressive PB. Well done!
Looks like sub 18 is around the corner.
Rate 33 is unbelievable, my last 5k TT was done at r22

Thx Nick!
Deal - but you are 5s in front of me
First I need to get to 8009m

Elmaster, thank you too!

Sub 18 is in reach, but it needs some work. I never thought I could shave off 11s, but another 13.3s is huge.
I also never thought that rating at 33 feels so fluent and easy. At no time I got the feeling I had to slow down speed or rate - optimal paced run for me this time

[KeithT]

I know I told to try a 2k TT during my vacation, but did nearly no rowing. The upped rate of yesterdays row got me a bit boosted to try a longer distance with upped rate - first idea was 30min/8k - but then I saw the WOD which proposed a 5k TT - perfect for lunch break

After small 2k warmup row I started with ~1:50 pace as this was pace of last PB. This felt so easy in the beginning, but I wanted to stick to the plan.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:13.3	5,000m	1:49.3	268	1221	33	175
3:39.1	1,000m	1:49.5	266	1216	33	169
3:39.9	1,000m	1:49.9	263	1206	33	173
3:39.4	1,000m	1:49.7	265	1212	33	176
3:38.7	1,000m	1:49.3	268	1221	33	178
3:36.1	1,000m	1:48.0	277	1254	33	181

I shaved off exactly 11s from my old PB which was done at a rate of 26. Last time I nearly died (at HR of 185 in the end), this time I could control the pace all the time and ramp up the pace a bit in the end.
I shortened the leg bend a bit and added hip rotation at the catch like done in my yesterdays row. Only small tweak, but felt better.

Excellent improvement! As others have said - that rate is crazy, I don't keep that rate for a 2K. Paced pretty good too with a strong finish.

[Sakly]

Excellent improvement! As others have said - that rate is crazy, I don't keep that rate for a 2K. Paced pretty good too with a strong finish.

Thx Keith, I was surprised by myself with the rate and how easy it was to maintain
Will test some stuff with higher rates in the future - see next post

[Sakly]

Outside 37°C - so decided to skip gym today and get on the rower for 60min and work hard (basement, 20°C )!
Tested a higher rate again and got my first fast 60min with intention, so it is my first PB:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:00:00	15,527m	1:55.9	225	1073	28	164
10:00.0	2,587m	1:55.9	224	1072	26	157
20:00.0	2,598m	1:55.4	227	1082	28	161
30:00.0	2,585m	1:56.0	224	1070	29	161
40:00.0	2,565m	1:56.9	219	1052	29	163
50:00.0	2,553m	1:57.5	216	1042	28	164
1:00:00	2,639m	1:53.6	238	1119	31	179

This was tough. But also this run was very controlled, slowed down a bit in 40 to 50 split to increase the pace in the end.
Long way to 60min/16k...

[aussie nick]

Outside 37°C - so decided to skip gym today and get on the rower for 60min and work hard (basement, 20°C )!
Tested a higher rate again and got my first fast 60min with intention, so it is my first PB:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:00:00	15,527m	1:55.9	225	1073	28	164
10:00.0	2,587m	1:55.9	224	1072	26	157
20:00.0	2,598m	1:55.4	227	1082	28	161
30:00.0	2,585m	1:56.0	224	1070	29	161
40:00.0	2,565m	1:56.9	219	1052	29	163
50:00.0	2,553m	1:57.5	216	1042	28	164
1:00:00	2,639m	1:53.6	238	1119	31	179

This was tough. But also this run was very controlled, slowed down a bit in 40 to 50 split to increase the pace in the end.
Long way to 60min/16k...

15.5k is excellent work - well done! (also....28 for an hour!!)

[Sakly]

Outside 37°C - so decided to skip gym today and get on the rower for 60min and work hard (basement, 20°C )!
Tested a higher rate again and got my first fast 60min with intention, so it is my first PB:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:00:00	15,527m	1:55.9	225	1073	28	164
10:00.0	2,587m	1:55.9	224	1072	26	157
20:00.0	2,598m	1:55.4	227	1082	28	161
30:00.0	2,585m	1:56.0	224	1070	29	161
40:00.0	2,565m	1:56.9	219	1052	29	163
50:00.0	2,553m	1:57.5	216	1042	28	164
1:00:00	2,639m	1:53.6	238	1119	31	179

This was tough. But also this run was very controlled, slowed down a bit in 40 to 50 split to increase the pace in the end.
Long way to 60min/16k...

15.5k is excellent work - well done! (also....28 for an hour!!)

Thx Nick!
I was satisfied with the result
Keeping the rate was no problem at all, I could up the rate in the end and felt well.

[RDL]

Nothing to get too excited about and still not broken that 20:00 goal I set last year, but a lot has changed in life since then so I can't complain.

I have however just taken 19 seconds out of my last proper attempt and this time I wasn't actually going for it and was just aiming for a pace as dictated by todays Pete Plan (beginner) session.

It didn't even register at first that the pace was higher than when I set my original PR which bodes well for that 20:00 falling at a later date as I certainly want going all out.

Anyway. small victory after some set backs and only being back in the seat and 'serious' for the last 3 weeks (I have been on and off for longer though).

Old time 20:49.1

New time 20:30.3

[KeithT]

Nothing to get too excited about and still not broken that 20:00 goal I set last year, but a lot has changed in life since then so I can't complain.

I have however just taken 19 seconds out of my last proper attempt and this time I wasn't actually going for it and was just aiming for a pace as dictated by todays Pete Plan (beginner) session.

It didn't even register at first that the pace was higher than when I set my original PR which bodes well for that 20:00 falling at a later date as I certainly want going all out.

Anyway. small victory after some set backs and only being back in the seat and 'serious' for the last 3 weeks (I have been on and off for longer though).

Old time 20:49.1

New time 20:30.3

That's a big improvement and you can be excited about it. It sounds like it wasn't an all out effort either, so could possibly go lower now. Then with some more consistent training you can chase the sub 20:00. I like that you have the larger goal in mind, it will help with motivation.

[Dangerscouse]

Nothing to get too excited about and still not broken that 20:00 goal I set last year, but a lot has changed in life since then so I can't complain.

I have however just taken 19 seconds out of my last proper attempt and this time I wasn't actually going for it and was just aiming for a pace as dictated by todays Pete Plan (beginner) session.

It didn't even register at first that the pace was higher than when I set my original PR which bodes well for that 20:00 falling at a later date as I certainly want going all out.

Anyway. small victory after some set backs and only being back in the seat and 'serious' for the last 3 weeks (I have been on and off for longer though).

Old time 20:49.1

New time 20:30.3

I agree with Keith, with an improvement like that you can be excited. Definitely bodes well for the future with some solid training.

[RDL]

That's a big improvement and you can be excited about it. It sounds like it wasn't an all out effort either, so could possibly go lower now. Then with some more consistent training you can chase the sub 20:00. I like that you have the larger goal in mind, it will help with motivation.

I agree with Keith, with an improvement like that you can be excited. Definitely bodes well for the future with some solid training.

Cheers KeithT and Dangerscouse.

I guess I should be 'excited' but happy would be a better feeling at present.

Can't help also feeling disappointed that after a year I hadn't managed to crack that initial goal of sub 20:00 but equally have to be realistic and accept that my health issues are the cause of that to a degree (plus giving up for a bit stupidly).

So although I guess my wording sounded negative maybe, I am certainly happy with the PR.

I do however feel confident the sub 20:00 is not far away if I wanted to go after it.
I definitely could have gone harder but was just following the 'plan' and hadn't even considered a PR attempt.
Not sure if or when another 5k pops up in the plan or even if the Pete Plan is still considered decent but right now its giving me the structure to consistently train whilst I continue to sort through getting things back on track and if it comes to it i'll just have a go at the 5k once I've completed the 24 weeks.

[mjk]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

[Tony Cook]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

Awesome
That bit of slowing probably means you hit it just right.

[Dangerscouse]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

Very strong PB Mitch, and I'm sure you'll beat this soon enough, as your training is going very well...and we've got a couple of other team members who will be making you raise your game

[aussie nick]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

congratulations Mitchell - huge milestone! Well done

I'm not the 500 guy, but tbh that slow down (if we can call 1.21.5 a slowdown) is a lot less marked than most tts I've seen

[btlifter]

Finally got under 1:20 for 500m. Just barely held off the fly and die at the end. I think for my next round of 500m training I’ll get some higher volume days in at race pace, as my last 3 TTs at this distance were a tough fight at the end.

I understand that every 500m TT has some amount of slowing down at the end, but I’d like to train myself to fight though that more in the future.

1:19.9 500m 1:19.9 686 2661 51
0:19.9 125m 1:19.5 694 2688 51
0:19.7 125m 1:18.8 715 2761 52
0:19.9 125m 1:19.5 694 2688 51
0:20.4 125m 1:21.5 644 2516 53

congratulations Mitchell - huge milestone! Well done

I'm not the 500 guy, but tbh that slow down (if we can call 1.21.5 a slowdown) is a lot less marked than most tts I've seen

Beauty work, Mitch

I agree with Nick though. Unlike primarily aerobic time domains, the energy systems involved in a 500 sort of demand a positive split. But yours is about as small of a fade as I've seen!