New Personal Best! Brag About That New Pb!

[Dangerscouse]

New 2km pb by some 3 seconds - two of those 4by 1km intervals with 5 min rest have helped.

Overall v happy and this sneaks me into the 81st percentile for 50-59s.

7:21.3 2,000m 1:50.3 261 1197 26
0:55.3 250m 1:50.6 259 1190 27
0:55.7 500m 1:51.4 253 1171 26
0:55.0 750m 1:50.0 263 1205 26
0:54.7 1,000m 1:49.4 267 1219 27
0:55.1 1,250m 1:50.2 262 1200 26
0:55.5 1,500m 1:51.0 256 1180 26
0:55.2 1,750m 1:50.4 260 1195 26
0:54.7 2,000m 1:49.4 267 1219 27

Fairly happy with the consistency - not much left for a sprint!

Well done, great effort. If you can increase your rating you will go faster, but for now, just enjoy the PB!!

[Dangerscouse]

I hardly ever do a 30r20 and I think the last TT I did for this was about 18 months ago, and it was circa 7600m so this is a default PB.

I sat down with the full intention of doing a gentle 30 mins as my lower back felt a bit angry but after the first stroke i instantly changed my mind and decided to see how I'd get on with a hard 30r20.

I wanted to quit after 18 mins so I sucked it up and zoned out. I'm having a week off now as I need to recharge my body and head, so this was a nice way to sign off.

[MartinSH4321]

I hardly ever do a 30r20 and I think the last TT I did for this was about 18 months ago, and it was circa 7600m so this is a default PB.

I sat down with the full intention of doing a gentle 30 mins as my lower back felt a bit angry but after the first stroke i instantly changed my mind and decided to see how I'd get on with a hard 30r20.

I wanted to quit after 18 mins so I sucked it up and zoned out. I'm having a week off now as I need to recharge my body and head, so this was a nice way to sign off.

That's a great effort Stu, to row for 30min with a SPI of 12,7 needs both strength and endurance, well done!
Recharging is a good idea, you'll come back stronger for sure!

[MartinSH4321]

10k PB - 37:41,8 (-25sec)

Time Meters Pace Watts Cal/Hr S/M
37:41.8 10,000m 1:53.0 242 1132 25
3:47.3 1,000m 1:53.6 238 1120 24
3:47.3 2,000m 1:53.6 238 1120 24
3:48.0 3,000m 1:54.0 236 1113 24
3:47.6 4,000m 1:53.8 237 1117 25
3:48.1 5,000m 1:54.0 236 1111 25
3:48.2 6,000m 1:54.1 236 1110 25
3:48.1 7,000m 1:54.0 236 1111 26
3:47.8 8,000m 1:53.9 237 1115 26
3:44.7 9,000m 1:52.3 247 1149 27
3:34.7 10,000m 1:47.3 283 1273 31

The 30min 8k milestone definitely pushed my confidence, I planned 235W for the first 8k but I felt really good so went a bit faster. There's a good bit more in me (no thinking of HD Stu ), sub 37:30 is the goal for my next TT. Good effort, feeling great atm

[KeithT]

10k PB - 37:41,8 (-25sec)

Time Meters Pace Watts Cal/Hr S/M
37:41.8 10,000m 1:53.0 242 1132 25
3:47.3 1,000m 1:53.6 238 1120 24
3:47.3 2,000m 1:53.6 238 1120 24
3:48.0 3,000m 1:54.0 236 1113 24
3:47.6 4,000m 1:53.8 237 1117 25
3:48.1 5,000m 1:54.0 236 1111 25
3:48.2 6,000m 1:54.1 236 1110 25
3:48.1 7,000m 1:54.0 236 1111 26
3:47.8 8,000m 1:53.9 237 1115 26
3:44.7 9,000m 1:52.3 247 1149 27
3:34.7 10,000m 1:47.3 283 1273 31

The 30min 8k milestone definitely pushed my confidence, I planned 235W for the first 8k but I felt really good so went a bit faster. There's a good bit more in me (no thinking of HD Stu ), sub 37:30 is the goal for my next TT. Good effort, feeling great atm

Great job Martin! Your fitness is definitely getting better. I think you can hold the 8K/30 min pace (1:52.5) and hit 37:30 for sure.

[JimS]

Bit of a scratch session. Tried to do some physio and then ran out of time. Took a run at 1k

1k PB.
3.14.6

Pacing was weird. At the end my legs weren't dead and and I had some breath left. Just literally couldn't go any faster for the last 300.

Maybe need to try this a few times and see how to max out.

[KeithT]

Bit of a scratch session. Tried to do some physio and then ran out of time. Took a run at 1k

1k PB.
3.14.6

Pacing was weird. At the end my legs weren't dead and and I had some breath left. Just literally couldn't go any faster for the last 300.

Maybe need to try this a few times and see how to max out.

When I have done my best 1Ks I am "sprinting" the last 300 but the pace is usually only a second or two slower than the average pace and then fades in the last 100m. So, I think you may have been close to optimal effort though legs should have been wasted. My go to pacing strategy for a 1K is - first 100m fast to get going (couple seconds below planned overall pace), then 300m at one second above goal pace, then 300m at goal pace then last 300m try to go one second below goal pace or whatever you have left.

[hjs]

Bit of a scratch session. Tried to do some physio and then ran out of time. Took a run at 1k

1k PB.
3.14.6

Pacing was weird. At the end my legs weren't dead and and I had some breath left. Just literally couldn't go any faster for the last 300.

Maybe need to try this a few times and see how to max out.

A real hard 1k is pretty horrible, if you don,t feel that way, you likely started a bit to slow. Relative to 5k and given your build I would think you could be a good bit faster.

[MartinSH4321]

10k PB - 37:41,8 (-25sec)

Time Meters Pace Watts Cal/Hr S/M
37:41.8 10,000m 1:53.0 242 1132 25
3:47.3 1,000m 1:53.6 238 1120 24
3:47.3 2,000m 1:53.6 238 1120 24
3:48.0 3,000m 1:54.0 236 1113 24
3:47.6 4,000m 1:53.8 237 1117 25
3:48.1 5,000m 1:54.0 236 1111 25
3:48.2 6,000m 1:54.1 236 1110 25
3:48.1 7,000m 1:54.0 236 1111 26
3:47.8 8,000m 1:53.9 237 1115 26
3:44.7 9,000m 1:52.3 247 1149 27
3:34.7 10,000m 1:47.3 283 1273 31

The 30min 8k milestone definitely pushed my confidence, I planned 235W for the first 8k but I felt really good so went a bit faster. There's a good bit more in me (no thinking of HD Stu ), sub 37:30 is the goal for my next TT. Good effort, feeling great atm

Great job Martin! Your fitness is definitely getting better. I think you can hold the 8K/30 min pace (1:52.5) and hit 37:30 for sure.

Thank you Keith!
Oh, I haven't recognized that a 37:30 10k is the same pace as 30min 8k... sounds a bit daunting

[KeithT]

10k PB - 37:41,8 (-25sec)

Time Meters Pace Watts Cal/Hr S/M
37:41.8 10,000m 1:53.0 242 1132 25
3:47.3 1,000m 1:53.6 238 1120 24
3:47.3 2,000m 1:53.6 238 1120 24
3:48.0 3,000m 1:54.0 236 1113 24
3:47.6 4,000m 1:53.8 237 1117 25
3:48.1 5,000m 1:54.0 236 1111 25
3:48.2 6,000m 1:54.1 236 1110 25
3:48.1 7,000m 1:54.0 236 1111 26
3:47.8 8,000m 1:53.9 237 1115 26
3:44.7 9,000m 1:52.3 247 1149 27
3:34.7 10,000m 1:47.3 283 1273 31

The 30min 8k milestone definitely pushed my confidence, I planned 235W for the first 8k but I felt really good so went a bit faster. There's a good bit more in me (no thinking of HD Stu ), sub 37:30 is the goal for my next TT. Good effort, feeling great atm

Great job Martin! Your fitness is definitely getting better. I think you can hold the 8K/30 min pace (1:52.5) and hit 37:30 for sure.

Thank you Keith!
Oh, I haven't recognized that a 37:30 10k is the same pace as 30min 8k... sounds a bit daunting

You got it - just think it's only .5 faster average per 500 to what you just did.

[JimS]

Bit of a scratch session. Tried to do some physio and then ran out of time. Took a run at 1k

1k PB.
3.14.6

Pacing was weird. At the end my legs weren't dead and and I had some breath left. Just literally couldn't go any faster for the last 300.

Maybe need to try this a few times and see how to max out.

A real hard 1k is pretty horrible, if you don,t feel that way, you likely started a bit to slow. Relative to 5k and given your build I would think you could be a good bit faster.

Bit of a scratch session. Tried to do some physio and then ran out of time. Took a run at 1k

1k PB.
3.14.6

Pacing was weird. At the end my legs weren't dead and and I had some breath left. Just literally couldn't go any faster for the last 300.

Maybe need to try this a few times and see how to max out.

When I have done my best 1Ks I am "sprinting" the last 300 but the pace is usually only a second or two slower than the average pace and then fades in the last 100m. So, I think you may have been close to optimal effort though legs should have been wasted. My go to pacing strategy for a 1K is - first 100m fast to get going (couple seconds below planned overall pace), then 300m at one second above goal pace, then 300m at goal pace then last 300m try to go one second below goal pace or whatever you have left.

Yeah. I think it was definitely the middle pacing I need to adjust. I was trying to save myself a bit for the sprint finish, but it didn't work.

[jimmyshand]

Martin, it looks like I'm going to have to get serious! Well done on the new 10k PB.

I've been plodding along but watching your times closely. Good motivation.

[MartinSH4321]

Martin, it looks like I'm going to have to get serious! Well done on the new 10k PB.

I've been plodding along but watching your times closely. Good motivation.

Thank you Alasdair!
All my TT work very good atm and by now I'm a tad in front, but I'm sure you'll strike back soon. I've seen your latest fast 5k attempts, you're very close, on a good day you'll be sub 18:20.
Good luck!

[KeithT]

Bit of a scratch session. Tried to do some physio and then ran out of time. Took a run at 1k

1k PB.
3.14.6

Pacing was weird. At the end my legs weren't dead and and I had some breath left. Just literally couldn't go any faster for the last 300.

Maybe need to try this a few times and see how to max out.

A real hard 1k is pretty horrible, if you don,t feel that way, you likely started a bit to slow. Relative to 5k and given your build I would think you could be a good bit faster.

Bit of a scratch session. Tried to do some physio and then ran out of time. Took a run at 1k

1k PB.
3.14.6

Pacing was weird. At the end my legs weren't dead and and I had some breath left. Just literally couldn't go any faster for the last 300.

Maybe need to try this a few times and see how to max out.

When I have done my best 1Ks I am "sprinting" the last 300 but the pace is usually only a second or two slower than the average pace and then fades in the last 100m. So, I think you may have been close to optimal effort though legs should have been wasted. My go to pacing strategy for a 1K is - first 100m fast to get going (couple seconds below planned overall pace), then 300m at one second above goal pace, then 300m at goal pace then last 300m try to go one second below goal pace or whatever you have left.

Yeah. I think it was definitely the middle pacing I need to adjust. I was trying to save myself a bit for the sprint finish, but it didn't work.

Realized I wrote my sprint is two seconds slower but meant faster before the fade. Anyway you prob realized that. Also, to Henry's point I am in absolute misery after a 1K all out effort.

[Andrew Shuck]

10k P.B. Ave/ 1:44.8 Time 34:57.3
I beat my previous time of 35:25.9
Distance/Time/ Ave per 500/ watts/ spm / Hr
2k 7:00.0 1:45.0 302w 27spm 175bpm
4k 7:00.3 1:45.0 302 27 " 184 "
6k 6:58.5 1:44.6 306 28 " 191 "
8k 7:00.1 1:45.0 302 29 " 195 '
10k 6:58.4 1:44.6 306 30 " 199

Around 26 mins in, i had the 1st of 4 hd's.( significant rate drop, not actually stopping)
My plan was to maintain 1:45's. Tough one this, especially with a superficial hangover.