New Personal Best! Brag About That New Pb!

[Barcik100]

Two weeks before race day, I've done new PB:
3:08:00 for 1000m. On the race will be full speed!

[Cyclingman1]

You have to give us context in terms of age, ht, wt, PBs, etc for your posts to have any meaning.

[Barcik100]

Ok, I added my data. I'm a rookie so maybe not impresive achievement

[hjs]

Ok, I added my data. I'm a rookie so maybe not impresive achievement

3,08 is pretty good at your age. 3.00 is a nice goal.

[heartwood]

HM this am 1:28:07.9. Shaved over 1min off previous time . Paced pretty evenly 2:05-06 took quick drink-200ml at 10k and lost 6sec-its difficult to know if this was necessary but I'll never know! Thought I was going to get cramp in rt calf with 800 to go, thankfully it didnt materilaise.

[jackarabit]

Heartwood, seems you like digging into the HM on a regular basis. And in the AM too! How many have you done in a yr? Great you were able to avoid the cramp for a memorable sub-90' PB. Chapeau! Jack

[heartwood]

Not really, this was my third ever-all in last 6m. Just building some endurance, I am considering a FM but at the moment it seems a bit too much. I've started doing some intervals once a week to try and improve my speed and power and will have a go at improving my 2k time in the next month, an app on my phone predicts 7:13 using Paul's law, some 34sec faster than my current time!

Jeremy Munday Age: 54, Ht: 1.77m, Wt: 66kg
PB’s 2k 5k 30min 10k 60min HM FM
2014/15 7:37 19.56 7395 40:56 14541 1:28:8 to do

[jackarabit]

HM for 1st day of WEC. 1:45:21.5 (2:29.8). No rest and no water. I slowed a few times to move my seat bones around and created pace spikes as high as 2:40 but essentially flat 2:30 pace rising a couple of tenths around 16K which I managed to bring back down last K. Av. 26spm and 136bpm (mid-UT2). Heart and lungs could have gone faster but lactate buildup in legs put paid to sustained pace uptick after 15-16K. A reality check, a holding action, a PB. Jack

[sharp_rower]

3:19.8 for 1k.

[dblinden]

Congratulations Jack. This will give the Naughty Knitters a head start!

Dennis L

[jackarabit]

Hey Dennis. Thanks. Hoped to go out conservatively and pick up the pace. Nothing to conserve today apparently. These things hurt bad enuf that I hate to waste one. Jack

[DanielJ]

Well played, Jack and Sharp.

Sharp, glad to see you're keeping going. Looking forward to seeing where you are next March!

[jackarabit]

Thanks Daniel. Looking back, I wonder why I attributed the leg weakness to lactate buildup? Felt like cheese in my legs. But no cramping of the quads or flutter cramp in the control muscles around the knee. Av HR was 3 beats below max UT2. I was consciously kicking my knees down flat at 17-18K. But I managed a weak uptick (127 watt av) in the final K+.

Wondering if I should have resorted to upping pace for 10-20 strokes end of each K? The experts say these accelerations have a big cost in energy expenditure but I've been able to use them in 10-12K rows for time. Maybe I don't react well to steady state because I tend to work on the push hard and recover principle (a habit I may have engrained from road cycling). Only a guess.

The distance gains per sequence mentioned in your L4 training post mean you're ready to up the ante, correct? Good to hear you're making headway again. Jack

[Hillclimber]

00:30:00
8272
1:48.8
not warmed up as much as i would have liked. spent the first 5 min dancing around 1:50-52. saw 1:35 in the last minute. . . .
first time giving the 30 min. a good effort. like every other distance, there's a pacing strtgy - and it will take a few goes to get a feel for it.

[G-dub]

Nice job sharprower, jack and Hillclimber.