New Personal Best! Brag About That New Pb!

[Dangerscouse]

Not the one I want, of course, but it was still way too hot to train properly this evening (and way too many mozzies about too). A desultory 2k w/u and I decided that... that... that I still had no idea what to do, but I certainly wasn't doing a long s/s piece.

Couldn't get the phone to connect for love nor money (not that I offered it any money, and certainly not any love - I expect that's a specialist website on the dark web...). The omens weren't good.

2x30" 2'r for pacing, cranked the DF up to 134 from my usual 115 and and dialled in a 500m.

1:34.0 500m 1:34.0 41 169

18.9 100m 1:34.5 41 141
18.2 200m 1:31.0 43 167
18.5 300m 1:35.5 42 177
18.9 400m 1:34.5 41 180
19.5 500m 1:37.5 40 181

Not sure I was breathing much at all for the last 250m, and I don't recall feeling my legs in the latter half either.

When I did sprint training in June, I set my 6k PB. Now, with my 5k plan, I set my 500m PB.

I am clearly a great coach

Hahahaha, love it. Great PB mate. It doesn't matter how you get there, as long as you get there

[iangallagher]

Not the one I want, of course, but it was still way too hot to train properly this evening (and way too many mozzies about too). A desultory 2k w/u and I decided that... that... that I still had no idea what to do, but I certainly wasn't doing a long s/s piece.

Couldn't get the phone to connect for love nor money (not that I offered it any money, and certainly not any love - I expect that's a specialist website on the dark web...). The omens weren't good.

2x30" 2'r for pacing, cranked the DF up to 134 from my usual 115 and and dialled in a 500m.

1:34.0 500m 1:34.0 41 169

18.9 100m 1:34.5 41 141
18.2 200m 1:31.0 43 167
18.5 300m 1:35.5 42 177
18.9 400m 1:34.5 41 180
19.5 500m 1:37.5 40 181

Not sure I was breathing much at all for the last 250m, and I don't recall feeling my legs in the latter half either.

When I did sprint training in June, I set my 6k PB. Now, with my 5k plan, I set my 500m PB.

I am clearly a great coach

Fantastic improvement Max. 4 seconds improvement is great work! Very solid result. Love the stroke rate too!!

[winniewinser]

Not the one I want, of course, but it was still way too hot to train properly this evening (and way too many mozzies about too). A desultory 2k w/u and I decided that... that... that I still had no idea what to do, but I certainly wasn't doing a long s/s piece.

Couldn't get the phone to connect for love nor money (not that I offered it any money, and certainly not any love - I expect that's a specialist website on the dark web...). The omens weren't good.

2x30" 2'r for pacing, cranked the DF up to 134 from my usual 115 and and dialled in a 500m.

1:34.0 500m 1:34.0 41 169

18.9 100m 1:34.5 41 141
18.2 200m 1:31.0 43 167
18.5 300m 1:35.5 42 177
18.9 400m 1:34.5 41 180
19.5 500m 1:37.5 40 181

Not sure I was breathing much at all for the last 250m, and I don't recall feeling my legs in the latter half either.

When I did sprint training in June, I set my 6k PB. Now, with my 5k plan, I set my 500m PB.

I am clearly a great coach

Excellent improvement Max.....huge 4s off for 500m. Huge SR too....I'd be falling off the think at that rate
Take 'em while you can!

[max_ratcliffe]

Coach... I like it
4s off a 500m is a big result, PBs are PBs whether training for them or not! You are certainly puting my weak events out of reach

Wow, 4'' faster is a very big improvement, well done!
Pacing looks good, you slowly died at the end, the 2nd 100 maybe a bit too fast.
And I love the way you described this whole training

Hahahaha, love it. Great PB mate. It doesn't matter how you get there, as long as you get there

Fantastic improvement Max. 4 seconds improvement is great work! Very solid result. Love the stroke rate too!!

Excellent improvement Max.....huge 4s off for 500m. Huge SR too....I'd be falling off the think at that rate
Take 'em while you can!

Thanks all,
Fat-finger transcribing error for the 3rd 100:

Great session Max Either your old PB was very old, or you have done something very correct lately. Either way, 4 seconds improvement is huge, good job

Thanks Jo Andre,
Last one was done after a failed distance TT, so it was probably a bit soft, but a PB is a PB, so very pleased with myself.

[winniewinser]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

[faach1]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

Nice Alex, 8k is in touch!

[nick rockliff]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

Nice 30 min, 8k just around the corner. Well done.

[Tandstad]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

Wow, very strong Alex 100 meters is a huge improvement, and just looking at that last split, for sure you will do 8k on a optimal day!

[MartinSH4321]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

Great effort mate, well done!
Almost exactly the same as my effort before I hit 8k, did 7.952 and then 8.023 a bit later. You definitely can do it, the finish shows you had a bit left, now you know it and can try it with max confidence next time

[winniewinser]

Nice Alex, 8k is in touch!

Nice 30 min, 8k just around the corner. Well done.

Wow, very strong Alex 100 meters is a huge improvement, and just looking at that last split, for sure you will do 8k on a optimal day!

Great effort mate, well done!
Almost exactly the same as my effort before I hit 8k, did 7.952 and then 8.023 a bit later. You definitely can do it, the finish shows you had a bit left, now you know it and can try it with max confidence next time

Thanks chaps, really appreciate the support and words of encouragement

With a bit more training time I'm going after that 8k

The last 5mins was a shut my eyes and push push push...felt a little sick at the end

[Dino]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

Very well done Alex! +100 is already big improvement and after 30 mins each extra 10m could be a mile when on the limit. Sure you will get 8k next time with some targeted training and a bit of tweaking to pace.

[Dangerscouse]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

Great result Alex, and you're right, without a recent solid base of faster & higher rate sessions you will have taken a bit of a hit. This is a great idea of what you can do and if you can add 100m on atm, another 42m is within reach soon.

[winniewinser]

Very well done Alex! +100 is already big improvement and after 30 mins each extra 10m could be a mile when on the limit. Sure you will get 8k next time with some targeted training and a bit of tweaking to pace.

Thx Dino...yeah dropping another 0.5s seemed a long way off at the end but I reckon it's doable with more training.

Great result Alex, and you're right, without a recent solid base of faster & higher rate sessions you will have taken a bit of a hit. This is a great idea of what you can do and if you can add 100m on atm, another 42m is within reach soon.

Cheers Stu, appreciate your support

[max_ratcliffe]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

Well done Alex,
8k is so close. The longer the piece, the less important speed training is, but nevertheless this is very promising. I think you'll smash 8k soon once you're more attuned to the suffering during hard pieces. Nice work, and a very fast last 5 minutes.

[winniewinser]

30' TT PB +100m
Super Saturday again after a 5k PB last week I followed it up with 30' today . This felt tough, as any PB should, especially with so little speed training recently. A few doubts around 20' but cast aside and forced over the finish line. Not the 8k I was looking for but maybe I can tease that out during October with continued training.

30:00.0 7,958m 1:53.0 27
5:00.0 1,314m 1:54.1 26
10:00.0 1,318m 1:53.8 26
15:00.0 1,325m 1:53.2 27
20:00.0 1,322m 1:53.4 27
25:00.0 1,321m 1:53.5 27
30:00.0 1,358m 1:50.4 29

I've got the IRL (1609m) and LWT (1k) monthly challenges to do to at some point which should be fun.

Well done Alex,
8k is so close. The longer the piece, the less important speed training is, but nevertheless this is very promising. I think you'll smash 8k soon once you're more attuned to the suffering during hard pieces. Nice work, and a very fast last 5 minutes.

Cheers Max. I definitely haven't missed the suffering of TT's during the last 5mths so it's definitely acclimatisation time . This was the first one since restarting where I felt a bit green at the end and there was not much left in the tanks. Endurance training would be good I think then I can have a go at 8K later this month.

I've got a 1kTT and a 1 Mile TT to complete so that should raise the suffering threshold too