New Personal Best! Brag About That New Pb!

[Dangerscouse]

I actually think I hit a 6k PB along the way too, so that one is definitely the lowest hanging fruit as per now

Your 6k is VERY low hanging fruit as it's too close to mine to be a proper effort from you.

Nick's PBs are exceptionally strong and will always be a great target for you to aim for. Way beyond my capabilities though

[boomingaway]

6000m
23:58.1 6,000m 1:59.8 203 999 26 183

4:01.9 1,000m 2:00.9 198 980 26 172
3:59.9 2,000m 1:59.9 203 997 26 179
3:59.7 3,000m 1:59.8 203 999 26 184
3:58.3 4,000m 1:59.1 207 1012 26 186
3:58.6 5,000m 1:59.3 206 1009 27 188
3:59.6 6,000m 1:59.8 204 1000 27 189

Previous 6ks:
29/03 - 2:11.6, 28spm
13/04 - 2:08.5, 27spm
Today - 1:59.8, 26spm, 183 HR

I'm inching my way towards a sub 40 10k, 1000m at a time. Last month's 1:59.3 5k was a proper race effort. Today was slightly more in control, maybe 98%. It started hurting badly from 1300m in, but I think I could have done maybe 500m more at this pace. The goal was 2:01/2:00/2:00/1:59 per 1000m and then evaluate. With 2000m to go I just held on. Average HR for my 5k was 180.5, today was 179.5, which validates my feeling that today was 98% effort. I'm pleased to tick this one off the list! 999 cal/hour is slightly annoying.

[nick rockliff]

Thank you everybody for the kind words, it is much due to this forum that I am so active on the ergFell like I am finally starting to get back on track!

@Nick: I won't lie, the last thing I did before starting was to check your signature for your all time PB, as I figured it might be in that ballpark area unfortunately, both your 60min and HM efforts are quite a few levels higher, so they are far out of reach still, perhaps I will not reach that level ever. I would estimate you would have been able to do somewhere around 8900-8950 for 30 mins when you did your HM.

@Stu: Highest I have recorded was 189, but felt like 184 was very close to the "roof" yesterday.

I actually think I hit a 6k PB along the way too, so that one is definitely the lowest hanging fruit as per now

Think you have it in you to do 17k 60 min and no reason why not a HM similar to mine. I regret not doing my 30min, 10k and 60min time trials again. All three should have been better.

You've another 15 years to get to where i was at 48

[KeithT]

No pressure here, but I am taking bets! I have reserved the slot from 8400-8450

Delighted to oblige! You were pretty bang on with your prediction and it was just enough of a carrot to make me push on with the last rep

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,467m 1:46.2 291 1302 32
3:00.0 847m 1:46.2 292 1304 33
6:00.0 848m 1:46.1 293 1307 34
9:00.0 842m 1:46.8 287 1286 34
12:00.0 839m 1:47.2 284 1275 33
15:00.0 844m 1:46.6 289 1293 32
18:00.0 845m 1:46.5 290 1296 32
21:00.0 848m 1:46.1 293 1307 32
24:00.0 847m 1:46.2 292 1304 32
27:00.0 848m 1:46.1 293 1307 33
30:00.0 859m 1:44.7 304 1347 33

Simply amazing! Way to go Ian!

I keep dabbling in these longer rows where you and Stu are beating me but I haven't given in yet but now you two need to test 1K where I have a chance to remain faster

[Dangerscouse]

I keep dabbling in these longer rows where you and Stu are beating me but I haven't given in yet but now you two need to test 1K where I have a chance to remain faster

Hahahahahaha, fair comment. I do need to beat my 1k as it's one of only three PBs that haven't been set in 2020, but I'll not come close to your PB no matter what I do, so you can rest easy on that.

[KeithT]

6000m
23:58.1 6,000m 1:59.8 203 999 26 183

4:01.9 1,000m 2:00.9 198 980 26 172
3:59.9 2,000m 1:59.9 203 997 26 179
3:59.7 3,000m 1:59.8 203 999 26 184
3:58.3 4,000m 1:59.1 207 1012 26 186
3:58.6 5,000m 1:59.3 206 1009 27 188
3:59.6 6,000m 1:59.8 204 1000 27 189

Previous 6ks:
29/03 - 2:11.6, 28spm
13/04 - 2:08.5, 27spm
Today - 1:59.8, 26spm, 183 HR

I'm inching my way towards a sub 40 10k, 1000m at a time. Last month's 1:59.3 5k was a proper race effort. Today was slightly more in control, maybe 98%. It started hurting badly from 1300m in, but I think I could have done maybe 500m more at this pace. The goal was 2:01/2:00/2:00/1:59 per 1000m and then evaluate. With 2000m to go I just held on. Average HR for my 5k was 180.5, today was 179.5, which validates my feeling that today was 98% effort. I'm pleased to tick this one off the list! 999 cal/hour is slightly annoying.

Sub 2:00 pace - great going and like you said now just keep building on that.

[KeithT]

I keep dabbling in these longer rows where you and Stu are beating me but I haven't given in yet but now you two need to test 1K where I have a chance to remain faster

Hahahahahaha, fair comment. I do need to beat my 1k as it's one of only three PBs that haven't been set in 2020, but I'll not come close to your PB no matter what I do, so you can rest easy on that.

I will be anxious to see if our improved fitness will carry into the shorter rows once we try them and/or train some for them. I am anxious to see how CTC goes for me, might be telling.

[KeithT]

Yes, finally! Holy s***, that hurt, finally able to dig deep!

Although this is a "big" PB, it is not what I really wanted to hit. During March and April, I was doing really good. I jumped from 8249(set in 2013) to 8641 in one jump. Started to aim at hitting 8800, but could not do it. Realized after some time that allergy and asthma had hit me hard, and have been doing poorly after this.

Earlier today when Ian hit his huge PB, I realized that I should probably just aim at a 8700+ do start feeling like I was progressing. I also started to feel the heat from several people in here doing pretty awesome sessions.

All in all, I am happy now, but still lacking 57 meters on my season target.

Lesson leart, I will aim at somewhat smaller increments from here on, because they come more often

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,743m 1:42.9 321 1404 28 174
6:00.0 1,716m 1:44.8 303 1343 28 159
12:00.0 1,733m 1:43.8 312 1374 28 170
18:00.0 1,753m 1:42.6 323 1412 28 177
24:00.0 1,761m 1:42.2 328 1427 29 183
30:00.0 1,780m 1:41.1 338 1464 29 184

Wow that's great, faster than my 5K pace (and target goal for 5K too). Strong negative split too (I need to learn from this), go for 8800, want to see that.

[Tandstad]

Yes, finally! Holy s***, that hurt, finally able to dig deep!

Although this is a "big" PB, it is not what I really wanted to hit. During March and April, I was doing really good. I jumped from 8249(set in 2013) to 8641 in one jump. Started to aim at hitting 8800, but could not do it. Realized after some time that allergy and asthma had hit me hard, and have been doing poorly after this.

Earlier today when Ian hit his huge PB, I realized that I should probably just aim at a 8700+ do start feeling like I was progressing. I also started to feel the heat from several people in here doing pretty awesome sessions.

All in all, I am happy now, but still lacking 57 meters on my season target.

Lesson leart, I will aim at somewhat smaller increments from here on, because they come more often

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,743m 1:42.9 321 1404 28 174
6:00.0 1,716m 1:44.8 303 1343 28 159
12:00.0 1,733m 1:43.8 312 1374 28 170
18:00.0 1,753m 1:42.6 323 1412 28 177
24:00.0 1,761m 1:42.2 328 1427 29 183
30:00.0 1,780m 1:41.1 338 1464 29 184

Wow that's great, faster than my 5K pace (and target goal for 5K too). Strong negative split too (I need to learn from this), go for 8800, want to see that.

Thanks a lot Keith, been long between each time I have been able to get deep into the pain cave lately, so glad to see that once I got in there, it yielded some results 8800 will come, but for now I will try to push some of my other PB's first.

[iangallagher]

No pressure here, but I am taking bets! I have reserved the slot from 8400-8450

Delighted to oblige! You were pretty bang on with your prediction and it was just enough of a carrot to make me push on with the last rep

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,467m 1:46.2 291 1302 32
3:00.0 847m 1:46.2 292 1304 33
6:00.0 848m 1:46.1 293 1307 34
9:00.0 842m 1:46.8 287 1286 34
12:00.0 839m 1:47.2 284 1275 33
15:00.0 844m 1:46.6 289 1293 32
18:00.0 845m 1:46.5 290 1296 32
21:00.0 848m 1:46.1 293 1307 32
24:00.0 847m 1:46.2 292 1304 32
27:00.0 848m 1:46.1 293 1307 33
30:00.0 859m 1:44.7 304 1347 33

Simply amazing! Way to go Ian!

I keep dabbling in these longer rows where you and Stu are beating me but I haven't given in yet but now you two need to test 1K where I have a chance to remain faster

thanks Keith. The 1km terrifies me but i'll have to give it another shot at some stage. Sub 3 is just a dream at this stage. I'm a long way off that kind of shape!!

[ArmchairPhil]

Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil

[Tony Cook]

Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil

Well done Phil. That looks like good pacing.

[Dangerscouse]

Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil

Well done Phil, that's a big improvement.

I assume all you can really do to help with the stroke rate is try and break it down into smaller segments. For example do a session divisible by five, or seven, and set it up for rate changes eg five mins @ r20, five mins @ r22, five mins @ r24, five mins @ r22, five mins @ r20.

These timings and stroke rates can be amended to whatever works for you, and it works for distances as well, but the benefit is that you will only have shortish time, or distance, at the stroke rate that feels uncomfortable, and you will have the mental salve of knowing that the rate will peak and drop back down, and not remain the same.

Don't try and achieve a pace that feels uncomfortable at a higher stroke rate, get used to the feeling, and the breathing sequence, and only then increase the pace. There is no rule that you should always go faster with a higher stroke rate.

As mentioned in a recent thread, a lot of us struggle with higher rates, so keep chipping away at it slowly and identify the tipping points in your sessions. Is there a specific pace and rate combination that feels a lot harder than others? Deconstructing your sessions is a great way of identifying the areas that you need to focus on.

[Dino]

6000m
23:58.1 6,000m 1:59.8 203 999 26 183

I'm inching my way towards a sub 40 10k, 1000m at a time.

Well done! onwards and upward - 30min sub 2:00 next! I'd maybe include some 2 x 5k and 3 x 10min in your training and ratchet the pace up on these as well as some 10k and hour SS rows to get yourself ready for the 30min one.

Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil

Well done Phil.
Not sure I would worry too much about your SPM for the hour... others may say differently... but I find I rate slow compared to most and its just where I am happy at. My hour PB was done at R21.
Depends what you are aiming at next - if its getting to e.g. 14k for the hour I wouldn't worry - if its hitting a shorter distance milestone then something to work on. I am sure some sage advice will arrive shortly

[KeithT]

6000m
23:58.1 6,000m 1:59.8 203 999 26 183

4:01.9 1,000m 2:00.9 198 980 26 172
3:59.9 2,000m 1:59.9 203 997 26 179
3:59.7 3,000m 1:59.8 203 999 26 184
3:58.3 4,000m 1:59.1 207 1012 26 186
3:58.6 5,000m 1:59.3 206 1009 27 188
3:59.6 6,000m 1:59.8 204 1000 27 189

Previous 6ks:
29/03 - 2:11.6, 28spm
13/04 - 2:08.5, 27spm
Today - 1:59.8, 26spm, 183 HR

I'm inching my way towards a sub 40 10k, 1000m at a time. Last month's 1:59.3 5k was a proper race effort. Today was slightly more in control, maybe 98%. It started hurting badly from 1300m in, but I think I could have done maybe 500m more at this pace. The goal was 2:01/2:00/2:00/1:59 per 1000m and then evaluate. With 2000m to go I just held on. Average HR for my 5k was 180.5, today was 179.5, which validates my feeling that today was 98% effort. I'm pleased to tick this one off the list! 999 cal/hour is slightly annoying.

I like the methodical approach, just keep building and before you know it the sub 40 10K will come.