New Personal Best! Brag About That New Pb!

[winniewinser]

4 minute time trial today and a nice PB.

Plan was to go hard for the 1st minute, pull back and control the 2nd two then rate up for the last minute.

Im most pleased with the middle section. plan was 1.34/1.35's for that so this went better than expected

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,296m 1:32.5 441 1817 37
1:00.0 331m 1:30.6 470 1917 40
2:00.0 321m 1:33.4 429 1775 34
3:00.0 321m 1:33.4 429 1775 35
4:00.0 323m 1:32.8 437 1803 39

Never a surprise to see you post here now mate ... excellent PB and no doubt more to come.

[MartinSH4321]

4 minute time trial today and a nice PB.

Plan was to go hard for the 1st minute, pull back and control the 2nd two then rate up for the last minute.

Im most pleased with the middle section. plan was 1.34/1.35's for that so this went better than expected

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,296m 1:32.5 441 1817 37
1:00.0 331m 1:30.6 470 1917 40
2:00.0 321m 1:33.4 429 1775 34
3:00.0 321m 1:33.4 429 1775 35
4:00.0 323m 1:32.8 437 1803 39

More than just nice I would say, great effort! And a nice milestone to go for next time, 1300 really sounds intimidating

[KeithT]

[/quote]

Outstanding Keith, sub-1:20 is a huge milestone. Still don't understand your pacing - quite how anyone has the intestinal fortitude to fly-and-almost-die for so long is beyond me; but it obviously works for you.


Thanks! I don't understand my pacing either

I have had best results on mid-length to shorter rows with negative splits and I always swear I will do them for longer rows but I never do. For some reason on longer rows knowing I can slow down some and still hit goals helps me mentally as compared to thinking I need to go even faster than what I just did. Still plan to do try a negative split on a long row TT though.

[Dave_G1986]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

[Tony Cook]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

Well done Dave. As you say, well paced - heart pumping at the end.

[Dangerscouse]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

Well done Dave. Big improvement too

[Tandstad]

4 minute time trial today and a nice PB.

Plan was to go hard for the 1st minute, pull back and control the 2nd two then rate up for the last minute.

Im most pleased with the middle section. plan was 1.34/1.35's for that so this went better than expected

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,296m 1:32.5 441 1817 37
1:00.0 331m 1:30.6 470 1917 40
2:00.0 321m 1:33.4 429 1775 34
3:00.0 321m 1:33.4 429 1775 35
4:00.0 323m 1:32.8 437 1803 39

Ooouuh, there's some power in there, brutal speed!

[Dave_G1986]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

Well done Dave. As you say, well paced - heart pumping at the end.

Thanks Tony. I was aiming to keep it at 1:58.0 average until near the end and then give it some! I don’t mind reaching those lofty heart rates when I know there’s only a few minutes to go.

I think I’ll beat this again if I go for the same strategy but aim for 1:57.5 average until I know I’ve got the fuel left for a big finish

[Tandstad]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

Strong stuff Dave, congrats on the PB

[DavidA]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

Woo Hoo and congratulations!
That is a nice jump in meters.

David

[KeithT]

4 minute time trial today and a nice PB.

Plan was to go hard for the 1st minute, pull back and control the 2nd two then rate up for the last minute.

Im most pleased with the middle section. plan was 1.34/1.35's for that so this went better than expected

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,296m 1:32.5 441 1817 37
1:00.0 331m 1:30.6 470 1917 40
2:00.0 321m 1:33.4 429 1775 34
3:00.0 321m 1:33.4 429 1775 35
4:00.0 323m 1:32.8 437 1803 39

Nice one Ian! I haven't tested the 4 minute in years but it's a tough one- sort of like a 1K but you have to go fast longer and it's painful! Paced it sort of like I would with the fast start. Looks strong!

[KeithT]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

Great score, great pacing and looks like you had some in the tank while getting a big improvement on your PB - so just an outstanding effort.

[KeithT]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

Great score, great pacing and looks like you had some in the tank while getting a big improvement on your PB - so just an outstanding effort.

[max_ratcliffe]

Bragging by proxy:

My younger son (9) completed the 100k challenge yesterday.

He had a bit of a struggle to get over the line, courtesy of sore abs from lots of volume the day before, but slow and steady helped him get there with a day to spare.

[winniewinser]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

Gave it a good go and managed to PB my 30 minute TT by 69 meters. Paced it well if I do say so myself

Congrats on the PB