New Personal Best! Brag About That New Pb!

[jimmyshand]

Decided to skip 4 x 6 minutes/4 rest and tested my 5k TT. New PB of 18:10.9. Pretty pleased and felt strong.

Time Meters Pace. Watts Cal. S/M
18:10.9 5,000m 1:49.0 270 1227 29
3:41.1 1,000m 1:50.5 259 1191 29
3:39.7 2,000m 1:49.8 264 1208 29
3:37.5 3,000m 1:48.7 272 1236 30
3:37.5 4,000m 1:48.7 272 1236 29
3:35.0 5,000m 1:47.5 282 1269 30

Great work Phil!

How did you find it at that rating - harder or easier to hold sub-1:50 than at lower rating? I've done a couple of trial runs to 3,500 or so at r27/8 or so but no way I could keep up your rate for 5k but I am thinking next time I need to be at about 27/28 rather than the 24/25 I was on last PB.

[philjoakley]

Decided to skip 4 x 6 minutes/4 rest and tested my 5k TT. New PB of 18:10.9. Pretty pleased and felt strong.

Time Meters Pace. Watts Cal. S/M
18:10.9 5,000m 1:49.0 270 1227 29
3:41.1 1,000m 1:50.5 259 1191 29
3:39.7 2,000m 1:49.8 264 1208 29
3:37.5 3,000m 1:48.7 272 1236 30
3:37.5 4,000m 1:48.7 272 1236 29
3:35.0 5,000m 1:47.5 282 1269 30

Great work Phil!

How did you find it at that rating - harder or easier to hold sub-1:50 than at lower rating? I've done a couple of trial runs to 3,500 or so at r27/8 or so but no way I could keep up your rate for 5k but I am thinking next time I need to be at about 27/28 rather than the 24/25 I was on last PB.

Thanks Alasdair. I found it worked well for me as it allowed me to get into a very good relaxed rhythm and hold it. I must admit I was blowing very hard towards the end but felt good. I was on DF 130 but will say that I was over 180bpm for the last 6 minutes and finished at 187bpm so I was pretty much red lining it at the end but I expect that for a PB. For my last two PBs I have put the PM5 on a different setting so I could not see the predicted time and found the lack of distraction refreshing. I broke the row down into two 2ks and a 1k and just concentrated on staying relaxed at 1.50 and 29/30 SPM for the first 2k and then built for the next 2k before holding onto it for the last 1k.

[winniewinser]

Sub 7....did it!!! Was supposed to be doing an interval session but decided to take a crack at a 2km TT as it was becoming something I was avoiding.

6:58.5, 1:44.6@29
500 1:41.1@30
1000 1:45.8@28
1500 1:46.9@29
2000 1:44.6@39

Avg HR 175


Wrote myself a plan and followed most of it...start steady, hold 1:46/1:47, push last 400 and stay positive. Nearly blew it after going off fast, the inner voices wanted to quit when the estimated time tipped past 7:00 but I got through that and made it . I have no doubt this had nothing to do with technique as I was all over the shop....gasping like a fish out of water .... dragged myself to this milestone.

Appreciate the help you folks have given me to get this done!!!

[MartinSH4321]

Sub 7....did it!!! Was supposed to be doing an interval session but decided to take a crack at a 2km TT as it was becoming something I was avoiding.

6:58.5, 1:44.6@29
500 1:41.1@30
1000 1:45.8@28
1500 1:46.9@29
2000 1:44.6@39

Avg HR 175


Wrote myself a plan and followed most of it...start steady, hold 1:46/1:47, push last 400 and stay positive. Nearly blew it after going off fast, the inner voices wanted to quit when the estimated time tipped past 7:00 but I got through that and made it . I have no doubt this had nothing to do with technique as I was all over the shop....gasping like a fish out of water .... dragged myself to this milestone.

Appreciate the help you folks have given me to get this done!!!

Well done, big congrats, we all knew you can do it, hitting the milestone will give your confidence a big boost!
The first 500 look very very fast, good it was no fly and die

[winniewinser]

Sub 7....did it!!! Was supposed to be doing an interval session but decided to take a crack at a 2km TT as it was becoming something I was avoiding.

6:58.5, 1:44.6@29
500 1:41.1@30
1000 1:45.8@28
1500 1:46.9@29
2000 1:44.6@39

Avg HR 175


Wrote myself a plan and followed most of it...start steady, hold 1:46/1:47, push last 400 and stay positive. Nearly blew it after going off fast, the inner voices wanted to quit when the estimated time tipped past 7:00 but I got through that and made it . I have no doubt this had nothing to do with technique as I was all over the shop....gasping like a fish out of water .... dragged myself to this milestone.

Appreciate the help you folks have given me to get this done!!!

Well done, big congrats, we all knew you can do it, hitting the milestone will give your confidence a big boost!
The first 500 look very very fast, good it was no fly and die

Thanks Martin....if I hadn't written myself a plan on a little card and had it in front of me I would definitely died!!
A monkey of the back for sure and now I can get back to more progress.

[philjoakley]

Sub 7....did it!!! Was supposed to be doing an interval session but decided to take a crack at a 2km TT as it was becoming something I was avoiding.

6:58.5, 1:44.6@29
500 1:41.1@30
1000 1:45.8@28
1500 1:46.9@29
2000 1:44.6@39

Avg HR 175


Wrote myself a plan and followed most of it...start steady, hold 1:46/1:47, push last 400 and stay positive. Nearly blew it after going off fast, the inner voices wanted to quit when the estimated time tipped past 7:00 but I got through that and made it . I have no doubt this had nothing to do with technique as I was all over the shop....gasping like a fish out of water .... dragged myself to this milestone.

Appreciate the help you folks have given me to get this done!!!

Very well done Alex. Fantastic Effort!

[winniewinser]

Very well done Alex. Fantastic Effort!

Thanks Phil, appreciate all the advice and feedback.

[philjoakley]

Very well done Alex. Fantastic Effort!

Thanks Phil, appreciate all the advice and feedback.

Enjoy the moment. This is a big breakthrough. You have proven to yourself that you can suffer at a good speed. More good times will hopefully follow now.

[JimS]

Sub 7....did it!!! Was supposed to be doing an interval session but decided to take a crack at a 2km TT as it was becoming something I was avoiding.

6:58.5, 1:44.6@29
500 1:41.1@30
1000 1:45.8@28
1500 1:46.9@29
2000 1:44.6@39

Avg HR 175


Wrote myself a plan and followed most of it...start steady, hold 1:46/1:47, push last 400 and stay positive. Nearly blew it after going off fast, the inner voices wanted to quit when the estimated time tipped past 7:00 but I got through that and made it . I have no doubt this had nothing to do with technique as I was all over the shop....gasping like a fish out of water .... dragged myself to this milestone.

Appreciate the help you folks have given me to get this done!!!

Nice! Time to update that signature and add a new goal!

[Dangerscouse]

Sub 7....did it!!! Was supposed to be doing an interval session but decided to take a crack at a 2km TT as it was becoming something I was avoiding.

6:58.5, 1:44.6@29
500 1:41.1@30
1000 1:45.8@28
1500 1:46.9@29
2000 1:44.6@39

Avg HR 175


Wrote myself a plan and followed most of it...start steady, hold 1:46/1:47, push last 400 and stay positive. Nearly blew it after going off fast, the inner voices wanted to quit when the estimated time tipped past 7:00 but I got through that and made it . I have no doubt this had nothing to do with technique as I was all over the shop....gasping like a fish out of water .... dragged myself to this milestone.

Appreciate the help you folks have given me to get this done!!!

You know my thoughts Alex. Very happy for you and now you've done it, you'll keep doing it

[winniewinser]

Nice! Time to update that signature and add a new goal!

Cheers, signature updated ....new target 6:45 but in reality I want to be able to feel "comfortable" around where I am.

You know my thoughts Alex. Very happy for you and now you've done it, you'll keep doing it

Thanks Stu and I appreciate the support and motivation. I will continue with the BPP for now but may change some of the sessions.

[max_ratcliffe]

Sub 7....did it!!! Was supposed to be doing an interval session but decided to take a crack at a 2km TT as it was becoming something I was avoiding.

6:58.5, 1:44.6@29
500 1:41.1@30
1000 1:45.8@28
1500 1:46.9@29
2000 1:44.6@39

Avg HR 175
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Wow. Great work. A blistering start, and well done in making sure it wasn't an F&D.

How long have you been doing this again?

That's quite some AHR, too!

[winniewinser]

Sub 7....did it!!! Was supposed to be doing an interval session but decided to take a crack at a 2km TT as it was becoming something I was avoiding.

6:58.5, 1:44.6@29
500 1:41.1@30
1000 1:45.8@28
1500 1:46.9@29
2000 1:44.6@39

Avg HR 175
<>

Wow. Great work. A blistering start, and well done in making sure it wasn't an F&D.

How long have you been doing this again?

That's quite some AHR, too!

Thanks Max....I caught myself around 400m and told myself to sit on 1:45-1:47 and then just about had enough to push the last 400m. The projected time was flicking around being over/under 7 so it was a close run thing.

I started early 2018 but was mainly doing longer distances up to 12.5km and not really having a plan or targets. I guess I started training in earnest about 3 months ago when a guy at work showed me the Beginner Pete Plan. I do think I will need to make physical changes to improve further as I am skinny with very little upper half muscle. Technique also needs more work as I felt I was all over the place during this TT....gasping like a goldfish

I tried to ignore the HR.....I had already consigned myself to knowing it would be high and it would hurt

[jimmyshand]

Sub 7....did it!!!

Did it was loads of room to spare and a crazy fast first 500!

Beat the demons in the middle and finished well within time.

Great work.

[winniewinser]

Sub 7....did it!!!

Did it was loads of room to spare and a crazy fast first 500!

Beat the demons in the middle and finished well within time.

Great work.

Thanks....nearly suicidal pacing but just reigned it back in time to hold the middle 1000 before surging for home