New Personal Best! Brag About That New Pb!

[Pendolino]

Did 9,500 m (random distance due to BPP!) in 39:16.5 (2:04.0 / 500 m) this morning. Paul's Law says I may be getting close to achieving the 20 minute 5k I so desperately want!

[Dangerscouse]

Did 9,500 m (random distance due to BPP!) in 39:16.5 (2:04.0 / 500 m) this morning. Paul's Law says I may be getting close to achieving the 20 minute 5k I so desperately want!

Trust me, about half of your battle is believing you can do it, and digging deeper than you thought was possible. This session really suggests that to me.

[Pendolino]

Did 9,500 m (random distance due to BPP!) in 39:16.5 (2:04.0 / 500 m) this morning. Paul's Law says I may be getting close to achieving the 20 minute 5k I so desperately want!

Trust me, about half of your battle is believing you can do it, and digging deeper than you thought was possible. This session really suggests that to me.

I feel the same - I think if I attempt it on the 'right' day, with the 'right' mental attitude, I could possibly empty the tank in the last 500 m to take me down to 19:59.9 now, but it would be working at my absolute limit and I know the last 1k would be sheer willpower. I think I'm going to get through another couple of weeks of the BPP, have a few days off, then just go for it.

Plugging the 9.5 k and my best 2 k (7:39.4, although I suspect an all out hellride could be closer to 7:30) into the Freespirits calculator produces a result of 20:01.6 (2:00.2), and it's been very accurate for me for both aerobic and anaerobic distances.

I'm going to get a 10k (2:04.0) in the bag before I attempt it because this, coupled with my 2k time, gives a result of 19:59.7 (at less than 1/10th under 2:00) for the 5k. In reality, I could probably do it on a great day, but as you can probably tell, I love my numbers - I believe data and it really helps with the confidence if I know it's mathematically / biologically likely that I'll succeed!

Also, my form started to suffer during the 9.5 k, so I'm going to try to fix that a little first!

[HornetMaX]

Today was 26C (instead of the recently usual 32C) so I went for a HM TT: got 1:27:19.3 down from 1:28:02.5.

Code: Select all

Time		Meters 		Pace 	Watts 	Cal/Hr 	S/M	HR	
1:27:19.3	21,097m 	2:04.1 	183 	929 	26 	165
   8:09.8 	 2,000m 	2:02.4 	191 	956 	26 	157
   8:10.5 	 4,000m 	2:02.6 	190 	953 	27 	162
   8:11.8 	 6,000m 	2:02.9 	188 	948 	27 	163
   8:11.8 	 8,000m 	2:02.9 	188 	948 	27 	169
   8:13.6 	10,000m 	2:03.4 	186 	941 	27 	167
   8:16.8 	12,000m 	2:04.2 	183 	928 	26 	167
   8:22.4 	14,000m 	2:05.6 	177 	907 	26 	165
   8:22.9 	16,000m 	2:05.7 	176 	906 	26 	166
   8:23.0 	18,000m 	2:05.7 	176 	905 	26 	167
   8:23.9 	20,000m 	2:05.9 	175 	902 	26 	168
   4:32.9 	21,097m 	2:04.3 	182 	925 	26 	175

I was hoping for a bit better but it was still a bit hot (and 76% humidity), I went out a bit too fast in 1st half and felt tired in the last third (likely also due to hard session 2 days before). Anyway, a PB is a PB and it was the last one to improve since the beginning of the season.

[Dangerscouse]

Today was 26C (instead of the recently usual 32C) so I went for a HM TT: got 1:27:19.3 down from 1:28:02.5.

Code: Select all

Time		Meters 		Pace 	Watts 	Cal/Hr 	S/M	HR	
1:27:19.3	21,097m 	2:04.1 	183 	929 	26 	165
   8:09.8 	 2,000m 	2:02.4 	191 	956 	26 	157
   8:10.5 	 4,000m 	2:02.6 	190 	953 	27 	162
   8:11.8 	 6,000m 	2:02.9 	188 	948 	27 	163
   8:11.8 	 8,000m 	2:02.9 	188 	948 	27 	169
   8:13.6 	10,000m 	2:03.4 	186 	941 	27 	167
   8:16.8 	12,000m 	2:04.2 	183 	928 	26 	167
   8:22.4 	14,000m 	2:05.6 	177 	907 	26 	165
   8:22.9 	16,000m 	2:05.7 	176 	906 	26 	166
   8:23.0 	18,000m 	2:05.7 	176 	905 	26 	167
   8:23.9 	20,000m 	2:05.9 	175 	902 	26 	168
   4:32.9 	21,097m 	2:04.3 	182 	925 	26 	175

I was hoping for a bit better but it was still a bit hot (and 76% humidity), I went out a bit too fast in 1st half and felt tired in the last third (likely also due to hard session 2 days before). Anyway, a PB is a PB and it was the last one to improve since the beginning of the season.

Well done, that's a big improvement and I'm confident that your next TT will be better again when the temperatures drop

[Sakly]

Today was 26C (instead of the recently usual 32C) so I went for a HM TT: got 1:27:19.3 down from 1:28:02.5.

Code: Select all

Time		Meters 		Pace 	Watts 	Cal/Hr 	S/M	HR	
1:27:19.3	21,097m 	2:04.1 	183 	929 	26 	165
   8:09.8 	 2,000m 	2:02.4 	191 	956 	26 	157
   8:10.5 	 4,000m 	2:02.6 	190 	953 	27 	162
   8:11.8 	 6,000m 	2:02.9 	188 	948 	27 	163
   8:11.8 	 8,000m 	2:02.9 	188 	948 	27 	169
   8:13.6 	10,000m 	2:03.4 	186 	941 	27 	167
   8:16.8 	12,000m 	2:04.2 	183 	928 	26 	167
   8:22.4 	14,000m 	2:05.6 	177 	907 	26 	165
   8:22.9 	16,000m 	2:05.7 	176 	906 	26 	166
   8:23.0 	18,000m 	2:05.7 	176 	905 	26 	167
   8:23.9 	20,000m 	2:05.9 	175 	902 	26 	168
   4:32.9 	21,097m 	2:04.3 	182 	925 	26 	175

I was hoping for a bit better but it was still a bit hot (and 76% humidity), I went out a bit too fast in 1st half and felt tired in the last third (likely also due to hard session 2 days before). Anyway, a PB is a PB and it was the last one to improve since the beginning of the season.

Agree to Stu, big improvement
Current temps and humidity are not favourable conditions, so there is more to come in better conditions for sure

[KeithT]

Today was 26C (instead of the recently usual 32C) so I went for a HM TT: got 1:27:19.3 down from 1:28:02.5.

Code: Select all

Time		Meters 		Pace 	Watts 	Cal/Hr 	S/M	HR	
1:27:19.3	21,097m 	2:04.1 	183 	929 	26 	165
   8:09.8 	 2,000m 	2:02.4 	191 	956 	26 	157
   8:10.5 	 4,000m 	2:02.6 	190 	953 	27 	162
   8:11.8 	 6,000m 	2:02.9 	188 	948 	27 	163
   8:11.8 	 8,000m 	2:02.9 	188 	948 	27 	169
   8:13.6 	10,000m 	2:03.4 	186 	941 	27 	167
   8:16.8 	12,000m 	2:04.2 	183 	928 	26 	167
   8:22.4 	14,000m 	2:05.6 	177 	907 	26 	165
   8:22.9 	16,000m 	2:05.7 	176 	906 	26 	166
   8:23.0 	18,000m 	2:05.7 	176 	905 	26 	167
   8:23.9 	20,000m 	2:05.9 	175 	902 	26 	168
   4:32.9 	21,097m 	2:04.3 	182 	925 	26 	175

I was hoping for a bit better but it was still a bit hot (and 76% humidity), I went out a bit too fast in 1st half and felt tired in the last third (likely also due to hard session 2 days before). Anyway, a PB is a PB and it was the last one to improve since the beginning of the season.

Good work and nice improvement!

[Kerry1960]

I think it's Stu who says after every HD there has to be a response. After misjudging the last 1k of a 5k yesterday and HD I thought I'd try 1k TT today and managed to knock 1 sec off best time.

Previous best 3:39.1 1th July.

Time Meters Pace Watts Cal/Hr S/M
3:38.1 1,000m 1:49.0 270 1228 34
0:54.5 250m 1:49.0 270 1230 35
0:54.7 500m 1:49.4 267 1219 35
0:54.7 750m 1:49.4 267 1219 35
0:54.2 1,000m 1:48.4 275 1245 34

[HornetMaX]

I think it's Stu who says after every HD there has to be a response. After misjudging the last 1k of a 5k yesterday and HD I thought I'd try 1k TT today and managed to knock 1 sec off best time.

Congrats !

It happened to me too a few times: go into a TT very confident, blew it by a fair margin (or HD). Try 2 days after: get a new PB.
Don't know if all is in the head, but for sure there's a lot

[EarthRower]

Got a new 5k PB today. 8.9s improvement from 2 months ago.

Time Meters Pace Watts Cal/Hr S/M
19:22.8 5,000m 1:56.2 223 1066 26 172
3:55.4 1,000m 1:57.7 215 1038 25 164
3:52.9 2,000m 1:56.4 222 1062 26 169
3:52.6 3,000m 1:56.3 222 1065 27 174
3:52.3 4,000m 1:56.1 223 1068 27 176
3:49.7 5,000m 1:54.8 231 1095 28 177

[Kerry1960]

Wow you're still improving a lot Earthrower.

[EarthRower]

Wow you're still improving a lot Earthrower.

Thanks! The Pete plan is still working for me.

[Dangerscouse]

Got a new 5k PB today. 8.9s improvement from 2 months ago.

Time Meters Pace Watts Cal/Hr S/M
19:22.8 5,000m 1:56.2 223 1066 26 172
3:55.4 1,000m 1:57.7 215 1038 25 164
3:52.9 2,000m 1:56.4 222 1062 26 169
3:52.6 3,000m 1:56.3 222 1065 27 174
3:52.3 4,000m 1:56.1 223 1068 27 176
3:49.7 5,000m 1:54.8 231 1095 28 177

Well done, that's a big last 1k

[Dangerscouse]

I think it's Stu who says after every HD there has to be a response. After misjudging the last 1k of a 5k yesterday and HD I thought I'd try 1k TT today and managed to knock 1 sec off best time.

Previous best 3:39.1 1th July.

Time Meters Pace Watts Cal/Hr S/M
3:38.1 1,000m 1:49.0 270 1228 34
0:54.5 250m 1:49.0 270 1230 35
0:54.7 500m 1:49.4 267 1219 35
0:54.7 750m 1:49.4 267 1219 35
0:54.2 1,000m 1:48.4 275 1245 34

Well done Kerry, and yes, I always need to respond to a HD. It stops me becoming soft and accepting it as an easy way out.

Admittedly, sometimes a HD is absolutely the best option, but when it's just weakness, I always respond and let the disappointment fester in my head

[EarthRower]

Got a new 5k PB today. 8.9s improvement from 2 months ago.

Time Meters Pace Watts Cal/Hr S/M
19:22.8 5,000m 1:56.2 223 1066 26 172
3:55.4 1,000m 1:57.7 215 1038 25 164
3:52.9 2,000m 1:56.4 222 1062 26 169
3:52.6 3,000m 1:56.3 222 1065 27 174
3:52.3 4,000m 1:56.1 223 1068 27 176
3:49.7 5,000m 1:54.8 231 1095 28 177

Well done, that's a big last 1k

Thanks. I had a HD yesterday during 5K because I decided to pace at 1:55 from the beginning. I managed 2500m and then realized that there was no chance to finish. As you said, there needs to be a response. So I tried it today. I went slow and still had gas at the end. Probably could have knocked 1s off if I pushed harder.