New Personal Best! Brag About That New Pb!

[Dino]

Well done Dino, I was sure you can do it!
What a low rating, and also time for a drink

Cheers Martin... there is a big difference between "should be able" and actually doing it... really was not feeling it, but its out of the way now and really will take the foot off the pedal for a few days now!

I did think about the extra 61 meters towards the end

[Dangerscouse]

New PB for 60min! +260m. Was aiming for @2:12 before I sat down, but going a bit faster felt fine, then I just carried on to the bitter end.

I wonder how long I can keep on improving as age competes with beginner's gains.

Huge progress!! Great going on the PB.

Hobbit... this is a total co-incidence!... 60 mins new PB for me too - we were probably erging at the same time

Time Meters Pace Watts Cal/Hr S/M DF
60m 15,025m 01:59.8 204 1000 21 111

Select option below:
a) It's just a walk in the park Kazanski...
b) Judged to perfection
c) Every meter ground out and just about buried myself

.... it was c)

Just had to get it out of the way - slept so badly last night actually took the day off was feeling so lousy this morning... but after sitting around most of the morning I thought **** it, why not. Plan was 2:00 r20 to 40mins, then try to cling on. Had a quick drink at 40m then it was just minute by minute. That felt tougher than the FM. Heart was banging away in my chest from 30m. HD was never far from my mind but stubborness prevailed.

Really good going Dino, to have been considering a HD from 30 mins is a really rough ride to cling on for 30 more mins.

[hjs]

Re Lowpull/max pace.

Pace on the pm versus pace on Ergdata. Don,t know whats the difference, but on Ergdata its a bit lower, not massive, but tye watts I see on the pm, are not recorded via Ergdata. Numbers are lower.

[Dino]

Really good going Dino, to have been considering a HD from 30 mins is a really rough ride to cling on for 30 more mins.

Thanks Stu.... it was just grind it out time, just the fan for company, eyes fixed on projected distance

[MartinSH4321]

10k PB - 38:06

Time Meters Pace Watts Cal/Hr S/M
38:06.0 10,000m 1:54.3 234 1106 25 156
3:50.8 1,000m 1:55.4 228 1083 25 143
3:50.8 2,000m 1:55.4 228 1083 25 149
3:51.0 3,000m 1:55.5 227 1081 25 152
3:50.9 4,000m 1:55.4 227 1082 25 154
3:50.5 5,000m 1:55.2 229 1086 25 156
3:49.8 6,000m 1:54.9 231 1094 26 154
3:49.6 7,000m 1:54.8 231 1096 26 159
3:49.9 8,000m 1:54.9 230 1093 26 160
3:46.1 9,000m 1:53.0 242 1133 26 164
3:36.4 10,000m 1:48.2 276 1250 28 169

Crushed my PB by 45 sec.

As you can see, I had too much left in the tank at the end, sub 38 was absolutely possible, but I realized it too late... next time
Nevertheless I'm happy with this effort. The long intervals helped a lot, especially when ramping up at the end.
Exactly the same pace as my current 30min PB. With good preparation I think 30min 8k is possible right now.

[Dangerscouse]

10k PB - 38:06

Time Meters Pace Watts Cal/Hr S/M
38:06.0 10,000m 1:54.3 234 1106 25 156
3:50.8 1,000m 1:55.4 228 1083 25 143
3:50.8 2,000m 1:55.4 228 1083 25 149
3:51.0 3,000m 1:55.5 227 1081 25 152
3:50.9 4,000m 1:55.4 227 1082 25 154
3:50.5 5,000m 1:55.2 229 1086 25 156
3:49.8 6,000m 1:54.9 231 1094 26 154
3:49.6 7,000m 1:54.8 231 1096 26 159
3:49.9 8,000m 1:54.9 230 1093 26 160
3:46.1 9,000m 1:53.0 242 1133 26 164
3:36.4 10,000m 1:48.2 276 1250 28 169

Crushed my PB by 45 sec.

As you can see, I had too much left in the tank at the end, sub 38 was absolutely possible, but I realized it too late... next time
Nevertheless I'm happy with this effort. The long intervals helped a lot, especially when ramping up at the end.
Exactly the same pace as my current 30min PB. With good preparation I think 30min 8k is possible right now.

You definitely did crush it Martin!! I have been expecting this for a while. If you can do 10k at your 8k PB pace another two secs faster pace is within your reach.

Very happy for you, and I'll be even happier when you go sub 38 and over 8k for your 30 mins. I'd give it another go soon as you're riding the crest of a wave

[hjs]

Congrats Martin, but keep working on it, compared to your speed this is still a different level.

Hf? Relative low numbers, is this your max? Which very well could be, some people have low hf numbers. But if not you can push harder.
In a “perfect” 10k, imo, the forth 2k will be the slowest, this will also be the most painfull way
Steady hard the first 6/7k, from there trouble starts, the final k you give it all, rating up and bringing the pace down again.

[MartinSH4321]

You definitely did crush it Martin!! I have been expecting this for a while. If you can do 10k at your 8k PB pace another two secs faster pace is within your reach.

Very happy for you, and I'll be even happier when you go sub 38 and over 8k for your 30 mins. I'd give it another go soon as you're riding the crest of a wave

Thanks mate! It definitely feels like riding the crest of a wave, so big improvements in that short time. My previous 10k PB is only 2 months old so I didn't even thought about sub 38, felt like pure overestimation of my own capabilities.
By now, almost everything regarding my training feels right. I was able to almost double my average km's per week, my UT2 SS pace improved from about 2:11 to 2:08 and lower AHR within a few months, a lot of new PBs... I hope I can ride this wave for a while before this speed of improving slows down
And thanks to all who encourage, support and motivate me, I really appreciate that!

[MartinSH4321]

Congrats Martin, but keep working on it, compared to your speed this is still a different level.

Hf? Relative low numbers, is this your max? Which very well could be, some people have low hf numbers. But if not you can push harder.
In a “perfect” 10k, imo, the forth 2k will be the slowest, this will also be the most painfull way
Steady hard the first 6/7k, from there trouble starts, the final k you give it all, rating up and bringing the pace down again.

Thanks Henry!
I know it's still a long way, but I think I'm on the right track, with your and some other's help here I was able to develop a training schedule that works great for me, with a training intensity at max what I can stand at the moment (and slowly increasing ).
My MHR is at about 174, the last 1k was really at max (especially the last 500m were at 1:45-1:40). You're right, I could have gone faster, but I didn't expect to be so much fitter than last time (only 2 months ago). An improvement of more than 2 sec/500 (+13W) but still not as fast as possible

[Dino]

10k PB - 38:06

Crushed my PB by 45 sec.

You certainty did! well done Martin

[MartinSH4321]

10k PB - 38:06

Crushed my PB by 45 sec.

You certainty did! well done Martin

Thank you Dino!
I hope you recovered well and we'll see PBs soon!

[Dangerscouse]

In a “perfect” 10k, imo, the forth 2k will be the slowest, this will also be the most painfull way
Steady hard the first 6/7k, from there trouble starts, the final k you give it all, rating up and bringing the pace down again.

Yeah, this is exactly what I find with anything over 10k. The doubts definitely start coming thick and fast at 30 mins for a 10k and 40-45 mins for anything 60 mins or over

[KeithT]

10k PB - 38:06

Time Meters Pace Watts Cal/Hr S/M
38:06.0 10,000m 1:54.3 234 1106 25 156
3:50.8 1,000m 1:55.4 228 1083 25 143
3:50.8 2,000m 1:55.4 228 1083 25 149
3:51.0 3,000m 1:55.5 227 1081 25 152
3:50.9 4,000m 1:55.4 227 1082 25 154
3:50.5 5,000m 1:55.2 229 1086 25 156
3:49.8 6,000m 1:54.9 231 1094 26 154
3:49.6 7,000m 1:54.8 231 1096 26 159
3:49.9 8,000m 1:54.9 230 1093 26 160
3:46.1 9,000m 1:53.0 242 1133 26 164
3:36.4 10,000m 1:48.2 276 1250 28 169

Crushed my PB by 45 sec.

As you can see, I had too much left in the tank at the end, sub 38 was absolutely possible, but I realized it too late... next time
Nevertheless I'm happy with this effort. The long intervals helped a lot, especially when ramping up at the end.
Exactly the same pace as my current 30min PB. With good preparation I think 30min 8k is possible right now.

Awesome Martin!!! You keep making improvements and are getting better with your conditioning which will help all distances.

[KeithT]

In a “perfect” 10k, imo, the forth 2k will be the slowest, this will also be the most painfull way
Steady hard the first 6/7k, from there trouble starts, the final k you give it all, rating up and bringing the pace down again.

Yeah, this is exactly what I find with anything over 10k. The doubts definitely start coming thick and fast at 30 mins for a 10k and 40-45 mins for anything 60 mins or over

And no mater how many times you prove to yourself you can do it and you finish strong showing you had more left you still get those doubts - the mind is such a factor and we can't completely master it.

[Dangerscouse]

And no mater how many times you prove to yourself you can do it and you finish strong showing you had more left you still get those doubts - the mind is such a factor and we can't completely master it.

Yeah. I wish I could say that if you do this or do that it works everytime. Unfortunately the inner chimp is too strong and will win if you don't handle him/her properly, and there are so many factors come into play when you're really struggling.

All you can really do is be prepared and start managing the doubts as early as possible and not wait until they threaten to over whelm you. It's guaranteed they will come if you're doing a TT, it just depends how bad it will be, so don't fool yourself that it will be fine.

It's like meditating: you are not looking to cease the thoughts, only to manage and quieten them down. I have found smiling a good antitode as it slightly fools your inner chimp that you're enjoying it and your brain responds accordingly, if only slightly, but any crumb of comfort is welcome.