New Personal Best! Brag About That New Pb!

[Andrew Shuck]

@ Martin,Max well done on your PB's defo more to come.

Thanks Andrew, I hope you're right!

You're about the same height and weight as me, but a lot younger

[MartinSH4321]

@ Martin,Max well done on your PB's defo more to come.

Thanks Andrew, I hope you're right!

You're about the same height and weight as me, but a lot younger

My age (and maybe brute strength for the short distances) is the only benefit when comparing with you
No kidding, I think I'm above average talented, but your talent is exceptional! Maybe, with years of hard training, sweat and tears I'll be able to come close to your current PB's, we'll see, but it looks like you'll improve your PB's too

[jimmyshand]

5k PB - 18:26,7

Time Meters Pace Watts Cal/Hr S/M
18:26.7 5,000m 1:50.6 258 1188 26
3:43.4 1,000m 1:51.7 251 1164 26
3:43.6 2,000m 1:51.8 250 1161 25
3:43.1 3,000m 1:51.5 252 1167 26
3:43.2 4,000m 1:51.6 252 1166 27
3:33.3 5,000m 1:46.6 289 1292 29

It was an OK effort, feeling 100% fit, but haven't done a lot of training at this pace, so I felt a bit unconfident. Started too slow, as you can see the last 1k was way too fast, the last 300m were at 1:3X pace, too much left in the tank. Nice to reach the 18:30 milestone
I decided to work on my 5k PB this month and will do a TT every week (plus 1x long distance intervals, 1x short distance intervals, 1x weights and 3-4x UT2), I think sub 18:15 should be possible, maybe sub 18:10.

I've just seen this, well done Martin. This seems like a good distance for us to compete on, unlike the 1k!

I just checked my 5k PB splits (below) and previously I reckoned I could go under 18:20 but it's easy to say that, harder to do it. So now I might give the 5k another go soon as you've laid down the gauntlet plus I've also been working on increasing the rating a little since this one. I felt like I paced this one quite well, with the plan to sit just below 1:51 and gradually take it lower and with a fast 500m to end.

18:25.2 5,000m 1:50.5 259 1192 24 176
1:50.9 500m 1:50.9 257 1183 25 162
1:50.9 1,000m 1:50.9 257 1183 24 166
1:50.7 1,500m 1:50.7 258 1187 24 171
1:50.8 2,000m 1:50.8 257 1185 24 174
1:50.8 2,500m 1:50.8 257 1185 24 177
1:50.6 3,000m 1:50.6 259 1190 24 180
1:50.8 3,500m 1:50.8 257 1185 24 180
1:50.6 4,000m 1:50.6 259 1190 24 183
1:50.4 4,500m 1:50.4 260 1195 24 185
1:48.7 5,000m 1:48.7 273 1237 25 183

[JimS]

5k. New PB.

17:34.7

1k split averages. First to last

1:46.2
1:46.1
1:45.8
1:45.6
1:43.5

2.1 seconds better than my last PB from the start of june which was at the end of my last cycle. This felt pretty good and i reckon i have a few more weeks of improvement in me.

Pacing felt good too. Was holding myself back from about 2000 to 700 to go which was probably right.

[Anth_F]

5k. New PB.

17:34.7

Pacing felt good too. Was holding myself back from about 2000 to 700 to go which was probably right.

I'd would agree, paced it nice!! Great 5k PB time Jim. Well done

[MartinSH4321]

5k PB - 18:26,7

Time Meters Pace Watts Cal/Hr S/M
18:26.7 5,000m 1:50.6 258 1188 26
3:43.4 1,000m 1:51.7 251 1164 26
3:43.6 2,000m 1:51.8 250 1161 25
3:43.1 3,000m 1:51.5 252 1167 26
3:43.2 4,000m 1:51.6 252 1166 27
3:33.3 5,000m 1:46.6 289 1292 29

It was an OK effort, feeling 100% fit, but haven't done a lot of training at this pace, so I felt a bit unconfident. Started too slow, as you can see the last 1k was way too fast, the last 300m were at 1:3X pace, too much left in the tank. Nice to reach the 18:30 milestone
I decided to work on my 5k PB this month and will do a TT every week (plus 1x long distance intervals, 1x short distance intervals, 1x weights and 3-4x UT2), I think sub 18:15 should be possible, maybe sub 18:10.

I've just seen this, well done Martin. This seems like a good distance for us to compete on, unlike the 1k!

I just checked my 5k PB splits (below) and previously I reckoned I could go under 18:20 but it's easy to say that, harder to do it. So now I might give the 5k another go soon as you've laid down the gauntlet plus I've also been working on increasing the rating a little since this one. I felt like I paced this one quite well, with the plan to sit just below 1:51 and gradually take it lower and with a fast 500m to end.

18:25.2 5,000m 1:50.5 259 1192 24 176
1:50.9 500m 1:50.9 257 1183 25 162
1:50.9 1,000m 1:50.9 257 1183 24 166
1:50.7 1,500m 1:50.7 258 1187 24 171
1:50.8 2,000m 1:50.8 257 1185 24 174
1:50.8 2,500m 1:50.8 257 1185 24 177
1:50.6 3,000m 1:50.6 259 1190 24 180
1:50.8 3,500m 1:50.8 257 1185 24 180
1:50.6 4,000m 1:50.6 259 1190 24 183
1:50.4 4,500m 1:50.4 260 1195 24 185
1:48.7 5,000m 1:48.7 273 1237 25 183

Yeah, I almost got ya
We can definitely push each other at 5k, we both can be faster I think. Your pacing was really good last time, a higher rating will help you for sure.
My plan is to raise pace a bit every TT and have a strong last 1k.

[MartinSH4321]

5k. New PB.

17:34.7

1k split averages. First to last

1:46.2
1:46.1
1:45.8
1:45.6
1:43.5

2.1 seconds better than my last PB from the start of june which was at the end of my last cycle. This felt pretty good and i reckon i have a few more weeks of improvement in me.

Pacing felt good too. Was holding myself back from about 2000 to 700 to go which was probably right.

That's a great 5k PB, well done!

[Dangerscouse]

5k. New PB.

17:34.7

1k split averages. First to last

1:46.2
1:46.1
1:45.8
1:45.6
1:43.5

2.1 seconds better than my last PB from the start of june which was at the end of my last cycle. This felt pretty good and i reckon i have a few more weeks of improvement in me.

Pacing felt good too. Was holding myself back from about 2000 to 700 to go which was probably right.

Well done Jim, really good PB and 2.1 secs is a big jump. If you start off closer to 1:45.5 you'll beat this next time. Belief is a massive part of a 5k

[JimS]

5k. New PB.

17:34.7

1k split averages. First to last

1:46.2
1:46.1
1:45.8
1:45.6
1:43.5

2.1 seconds better than my last PB from the start of june which was at the end of my last cycle. This felt pretty good and i reckon i have a few more weeks of improvement in me.

Pacing felt good too. Was holding myself back from about 2000 to 700 to go which was probably right.

Well done Jim, really good PB and 2.1 secs is a big jump. If you start off closer to 1:45.5 you'll beat this next time. Belief is a massive part of a 5k

Are you suggesting flatter pacing? Row went better than planned. Was aiming for 17:36 flat, and had more in me than i thought towards the end.

[Dangerscouse]

Yeah, I think it might be worth a try. We are all different, but if you can keep neg splitting you must have more in the tank than you realise.

As you will know it's really tough to make up lost metres when you get to the last 500m if you start off too slow

[hjs]

Yeah, I think it might be worth a try. We are all different, but if you can keep neg splitting you must have more in the tank than you realise.

As you will know it's really tough to make up lost metres when you get to the last 500m if you start off too slow

Looks very flat paced to me. He is a strong big guy who can easily speed up in the last min, that would give this pacing already. A real sprint would give a much faster last k.

[JimS]

Anyone have any pacing info for some of the really fast 5ks out there?

[hjs]

Anyone have any pacing info for some of the really fast 5ks out there?

Super fast guys, are super fit, can rate high and pace flat, sub 15 min..... no comparison for guys like us.

[Anth_F]

sub 15 min..... no comparison for guys like us.

Haha... sub 15. Now that really is something else!!!

[max_ratcliffe]

World record is Mo Sbihi, a British Olympian at a ludicrous 14.54 or the best part of 490W.