New Personal Best! Brag About That New Pb!

[lindsayh]

10 gennaio: Pisa: Italian championship category 55/59 mt 1000 3'27''8 3^ ranked
16 gennaio: Gyor (ungheria) Euro-open 2016 Cat. 55-59 lightweight 2000 7'21''4 3^ e PB improved by 10 ' ' very happy

Big congratulations - Bravissimo

[hjs]

Indeed, some very nice results, well done guys.

[Galeere]

10 gennaio: Pisa: Italian championship category 55/59 mt 1000 3'27''8 3^ ranked

16 gennaio: Gyor (ungheria) Euro-open 2016 Cat. 50-59 lightweight 2000 7'21''4 3^ e PB improved by 10 ' ' very happy

Congrats, great results!

[Galeere]

On day 2 of the 4-day test-series the 2k was on. Did it in the gym.
After a 3k-w/u I dialed in a DF of 143. Target was to start around 1:45 and see how it goes. Actually went:
1:44.2 (after 7 or 8 pulls sub 1:40 I settled at 1:44-1:45 and ended up a little faster than planned)
1:44.0 (felt good and decided to go for negative splits)
1:43.7 (started to hurt bad with 600 to go, prickled and burned especially in legs and arms)
1:40.8 (but found something left in the tank, lowest pulls @ 1:38).
Total 6:52.6, 1.6 sec-improvement. SPM was 31 for the first 3 splits, 32 for the last.
Max HR 170.
5k w/d

Results on the test series so far:
Day one
100 m - 16.6 sec (612 W -192% of 2k)
6k - 22:02.7 (261W - 82% of 2k)
Day two
2k - 6:52.6 (319W)

Up for tomorrow: 60 sec-Test

[G-dub]

The PB gods are certainly smiling at the moment. Well done all!

[thecrashton]

Indeed, great results everyone! Hardy - great 2k, nice job on the negative splits
Damien - Very fast sprint! Nice!

[maestroak]

On day 2 of the 4-day test-series the 2k was on. Did it in the gym.
After a 3k-w/u I dialed in a DF of 143. Target was to start around 1:45 and see how it goes. Actually went:
1:44.2 (after 7 or 8 pulls sub 1:40 I settled at 1:44-1:45 and ended up a little faster than planned)
1:44.0 (felt good and decided to go for negative splits)
1:43.7 (started to hurt bad with 600 to go, prickled and burned especially in legs and arms)
1:40.8 (but found something left in the tank, lowest pulls @ 1:38).
Total 6:52.6, 1.6 sec-improvement. SPM was 31 for the first 3 splits, 32 for the last.
Max HR 170.

Nice work and nice finish Hardy.

-Steve

[Hillclimber]

On day 2 of the 4-day test-series the 2k was on. Did it in the gym.
After a 3k-w/u I dialed in a DF of 143. Target was to start around 1:45 and see how it goes. Actually went:
1:44.2 (after 7 or 8 pulls sub 1:40 I settled at 1:44-1:45 and ended up a little faster than planned)
1:44.0 (felt good and decided to go for negative splits)
1:43.7 (started to hurt bad with 600 to go, prickled and burned especially in legs and arms)
1:40.8 (but found something left in the tank, lowest pulls @ 1:38).
Total 6:52.6, 1.6 sec-improvement. SPM was 31 for the first 3 splits, 32 for the last.
Max HR 170.
5k w/d

Results on the test series so far:
Day one
100 m - 16.6 sec (612 W -192% of 2k)
6k - 22:02.7 (261W - 82% of 2k)
Day two
2k - 6:52.6 (319W)

Up for tomorrow: 60 sec-Test

Congrats on the 2k PB Hardy!

[zacclowes]

New 2k PB!
I'm doing the Pete beginner plan, I'm on week 6 and this is the 3 x 2k session.
First two 2ks felt hard but I felt like I could go harder in the last one so pushed a bit more and managed 7:21.4

Previous best was 7:28.3 a few weeks ago in a 2 x 2k session.
Really enjoying this program, I'm constantly making progress this 2k past is close to the 500-750m pace I was doing in sessions at the beginning of the plan.

Only thing is there's no single interval tests so no chance to see what I can do on an all out 2k

[thecrashton]

New 2k PB!
I'm doing the Pete beginner plan, I'm on week 6 and this is the 3 x 2k session.
First two 2ks felt hard but I felt like I could go harder in the last one so pushed a bit more and managed 7:21.4

Previous best was 7:28.3 a few weeks ago in a 2 x 2k session.
Really enjoying this program, I'm constantly making progress this 2k past is close to the 500-750m pace I was doing in sessions at the beginning of the plan.

Only thing is there's no single interval tests so no chance to see what I can do on an all out 2k

Great improvement zac, well done. Your HR is up there, for sure, but I'd say fully rested you'd be good for at least a 7:15 if not a few seconds better! How did that 1:50.3 pace feel?

[zacclowes]

Thanks crashton

Are those heart rates listed the end heart rate rather than the average?
From cycling testing I know 193 is my max but idk what zone that would have put me in I trained with a power meter.

It wasn't easy it sure hurt but I think I could have pushed a bit harder with a more steady pacing plan.
The first 1000m I was averaging 1:52ish then I pushed a bit harder and was doing 1:50-1:49 for a while and in the last 150m I pulled really hard and was in the mid-low 1:40s

If I was doing it again I'd aim for a steady 1:50 and less of a sprint at the end.

Haven't got another session of 2ks (3 x 2k again) for a few weeks hopefully I can aim for 7:15 then

[Galeere]

Thanks Glenn, Steve, Chris and Damien!

Nice results there Zac. You could definetely go faster without 2 intervals beforehand and with flatter pacing.
Regarding HR-figures the PM records/Displays only the end HR after each split and/or rep.
Keep up the good work and sub 7 will be waiting for you not so Long down the road.

[hjs]

Thanks crashton

Are those heart rates listed the end heart rate rather than the average?
From cycling testing I know 193 is my max but idk what zone that would have put me in I trained with a power meter.

It wasn't easy it sure hurt but I think I could have pushed a bit harder with a more steady pacing plan.
The first 1000m I was averaging 1:52ish then I pushed a bit harder and was doing 1:50-1:49 for a while and in the last 150m I pulled really hard and was in the mid-low 1:40s

If I was doing it again I'd aim for a steady 1:50 and less of a sprint at the end.

Haven't got another session of 2ks (3 x 2k again) for a few weeks hopefully I can aim for 7:15 then

If you really had to you right now already could have cracked the 7 min border. Doing 3 reps and looking and looking at the spm you where nowhere near a max 2k.

If you keep going you will within 3/6 months pull three sub 7 s in a row at least close

[thecrashton]

Thanks crashton

Are those heart rates listed the end heart rate rather than the average?
From cycling testing I know 193 is my max but idk what zone that would have put me in I trained with a power meter.

It wasn't easy it sure hurt but I think I could have pushed a bit harder with a more steady pacing plan.
The first 1000m I was averaging 1:52ish then I pushed a bit harder and was doing 1:50-1:49 for a while and in the last 150m I pulled really hard and was in the mid-low 1:40s

If I was doing it again I'd aim for a steady 1:50 and less of a sprint at the end.

Haven't got another session of 2ks (3 x 2k again) for a few weeks hopefully I can aim for 7:15 then

If you really had to you right now already could have cracked the 7 min border. Doing 3 reps and looking and looking at the spm you where nowhere near a max 2k.

If you keep going you will within 3/6 months pull three sub 7 s in a row at least close

What rate is typical for a 2000 Henry? My PB was at r27. My concern with a higher rating is it will gas me earlier. I'm a big strong guy so find a lower rate and harder drive help me maintain a pace that's not having me bonk halfway through.

[hjs]

What rate is typical for a 2000 Henry? My PB was at r27. My concern with a higher rating is it will gas me earlier. I'm a big strong guy so find a lower rate and harder drive help me maintain a pace that's not having me bonk halfway through.

For a guy your age 30 would be the lowest. You are tall, that takes it down a bit, but toprowers you height rate often mid 30 ies.
Your problem right now is indeed aerobic fitness, it you keep going you will be able to get that rate. I myself also have trouble rating up. Almost always get 30/31 for 2k. And I am not very tall 6.1, but not a natural aerobic athlete and never really build my fitness in my younger years. Always trained alround ish