New Personal Best! Brag About That New Pb!

[Tyche]

Started a hard 5k on the Pete Plan today, and since i lost yesterdays slow 10k i decided to check if i could hold 1:50 for an entire 5k now, ended up with 18:07 (1:48.7) and are happy with that, my first and only PB so far 5k.

500m splits went like this:

1:49.5 / 1:50 / 1:50 / 1:49.3 / 1:49.7 / 1:49.3 / 1:48.7 / 1:48.4 / 1:47.5 / 1:44.7

28 s/m

[Galeere]

Very strong 5k, Tyche, congratulations!

[Galeere]

After a 2k w/u I managed a PB on the 1 hour, went 15.343
DF 120, avg. SPM 27, avg. HR 157 (range: 146-171),
Splits were
1514/1520/1529/1531/1531/1533/1534/1536/1539/1577
Started at target pace +1, pulled it down to target pace at split 3, hit avg. of target pace 1:58 in the 5th split and pulled it down some more from there, ending up with an avg. of 1:57.3.

[jackarabit]

Back in the saddle, Hardy! And Tyche, smokin that chain!

[G-dub]

Very nice work HD and Tyche.

[Hillclimber]

Mile 1609m
5:17.7
1:38.7
This month's Indoor Rowers League challenge. Improved by more than 3 seconds over first attempt, dropped the 500 pace a full second. Puts me second in the (small) 50-59 HW group.Good progress. Feeling good about all the distance work past few months.
Forum Flyers!
Damien

[Edward4492]

Nice one Damien! Ain't nuthin' small about any group you're in.

[Galeere]

Great achievement Hillclimber, congratulations!

[Hillclimber]

Thanks Edward and Hardy!
Nice 1 hour PB Hardy!
Damien

[hjs]

Mile 1609m
5:17.7
1:38.7
This month's Indoor Rowers League challenge. Improved by more than 3 seconds over first attempt, dropped the 500 pace a full second. Puts me second in the (small) 50-59 HW group.Good progress. Feeling good about all the distance work past few months.
Forum Flyers!
Damien

Nice work D.

[jadomatis]

New PB on 1:00:00 @ 14,430m

Height 6'0"
Weight 215lbs
DF = 105

Am 7months post-op from having weight loss surgery. Have lost 145lbs since April. Only been using the C2 for about 3months. Bout the most I can stuff in (choosing healthy foods anyway) is around 900calories a day. I think I prolly burned close to that just in the one workout today lol.

[Galeere]

Nice one jadomatis and you very likely did burn 900 calories during that session (I did an easy one-hour today and burned 800 accoring to my Iphone-app). Sports is the best way to stay lean and fit. Good that you took up the erging.

[Galeere]

Walking down to shorter/faster pieces I figured a 5k-TT might be in order.
After a 2k w/u I targeted sub 18:30 (prior PB was 18:52.0) and wanted to duplicate my 1hr PB by starting a tad slower and walk it down by negative splitting. Result for 10 500m-splits at DF 130:
1) 1:51.3 SPM 30
2) 1:51.2 SPM 29
3) 1:51.1 SPM 30
4) 1:50.8 SPM 29

During the fifth split I was flabbergasted by the following discussion:
Legs: Lactate acid warning, we will not be able to hold that speed
Guts: What about you, arms, you seem to work sub par rigth now, can´t you do more?
Arms: You moron, we are still sour from 22k and weights on monday
Brain: My fault let´s handle down
Guts: No we did not go for 2,3k at this speed for nothing. Let´s get it together.
Brain: Well, let´s try a little technique improvement, reach further at the catch, lean back more - back, are you up for it?
Back: Fine.
Heart: Legs are right, we are overloading we have to slow down.
Guts: Keep going
Legs and heart together: Forget it, handle down now.
Brain: Let´s compromise, slow down some and still bag a PB. I provide better concentration on technique and some endorphines. Everybody hold on. Back muscles, get ready to work more.
That resulted in the following, with some continuing discussion and ongoing compromises up until split 9.
5) 1:51.4 SPM 29
6) 1:52.0 SPM 29
7)1:53.0 SPM 29
8)1:53.5 SPM 29
9) 1:53.3 SPM 29
During the 9th split guts chimed in again:
Come on let´s hold the average below 1:52.0
10) 1:49.2
=> Total 18:36.8, 7 sec. above target, 15 sec. below previous PB
=> Not totally satisfactory but at least injured muscle is holding and a PB is still a PB.

[hjs]

Hardy, thats just how a hard 5 k shoud feel

Ps, also shows how little speed you need for stuff like this.

[G-dub]

Awesome HD! Way to hang in there. Great result.