New Personal Best! Brag About That New Pb!

[MartinSH4321]

1h PB - 15.341m

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,341m 1:57.3 217 1045 23 157
5:00.0 1,285m 1:56.7 220 1057 23 145
10:00.0 1,274m 1:57.7 214 1038 23 148
15:00.0 1,273m 1:57.8 214 1036 23 150
20:00.0 1,273m 1:57.8 214 1036 23 153
25:00.0 1,267m 1:58.3 211 1025 23 157
30:00.0 1,263m 1:58.7 209 1019 23 159
35:00.0 1,261m 1:58.9 208 1015 23 159
40:00.0 1,263m 1:58.7 209 1019 23 160
45:00.0 1,268m 1:58.2 211 1027 24 161
50:00.0 1,282m 1:57.0 219 1052 24 164
55:00.0 1,292m 1:56.0 224 1069 24 166
1:00:00.0 1,342m 1:51.7 251 1162 27 171

That was a really good, but hard session. My target was 15.300m, at about 10m to go I was sure to reach it. I'm very happy with this result, +250m, only the middle section was a bit to slow, my HR was higher than planned and I feared to overpace and HD, so got slower, maybe a bit to slow

[Dangerscouse]

1h PB - 15.341m

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,341m 1:57.3 217 1045 23 157
5:00.0 1,285m 1:56.7 220 1057 23 145
10:00.0 1,274m 1:57.7 214 1038 23 148
15:00.0 1,273m 1:57.8 214 1036 23 150
20:00.0 1,273m 1:57.8 214 1036 23 153
25:00.0 1,267m 1:58.3 211 1025 23 157
30:00.0 1,263m 1:58.7 209 1019 23 159
35:00.0 1,261m 1:58.9 208 1015 23 159
40:00.0 1,263m 1:58.7 209 1019 23 160
45:00.0 1,268m 1:58.2 211 1027 24 161
50:00.0 1,282m 1:57.0 219 1052 24 164
55:00.0 1,292m 1:56.0 224 1069 24 166
1:00:00.0 1,342m 1:51.7 251 1162 27 171

That was a really good, but hard session. My target was 15.300m, at about 10m to go I was sure to reach it. I'm very happy with this result, +250m, only the middle section was a bit to slow, my HR was higher than planned and I feared to overpace and HD, so got slower, maybe a bit to slow

Great going Martin. I find a HR monitor to be limiting in these type of sessions as I freak out a bit when it gets too high but in all honesty I could have carried on.

Keep trying to increase the stroke rate (I always do these at r28+) as you will pick up some more distance.

Good to hear that it felt hard, but you can squeeze out a bit more by making a bit harder that last five mins proves it

[max_ratcliffe]

1h PB - 15.341m
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That was a really good, but hard session. My target was 15.300m, at about 10m to go I was sure to reach it. I'm very happy with this result, +250m, only the middle section was a bit to slow, my HR was higher than planned and I feared to overpace and HD, so got slower, maybe a bit to slow

Super impressive, Martin.

[Dino]

1h PB - 15.341m

That's it! I am taking you off my Christmas Card list... can you stop it with all these PBs please!!!

[MartinSH4321]

Thank you very much guys!

@Stu:
Yeah, there's a bit more left, but I need to have more experience for the long distances to know better what pace I can stand. By now I think the lower rates work better for me, as long as I'm still much stronger than fit. I calculated that for me the difference between R23 and R26 is about 13 Watt just to get me up and down the rail, and the higher SPI doesn't hurt me much. So I think the rating will get higher when I'm fitter.

Re TT:

I did a circuits class at the gym this morning so I was intending on doing a gentle warm down with a 30r20.

I quickly got carried away and really surprised myself with the r22 interval and then almost got really carried away with a 30 mins TT. I decided to stop at 12 mins as I couldn't slow down and I have got a big night ahead of me (Liverpool Champions League final) and I don't want to be feeling drained.

This is promising for next time though and maybe next Saturday will be a PB attempt

Looks like I forgot te word maybe, sorry

@Dino:
As far as I can remember you did 5 PBs last months, I need to catch up

[Andrew Shuck]

@ Martin, well done.. my heart rate goes way too high according to my age.. My last 10k P.B. on 2nd June 2020, my HR peaked at 200bpm Ave was 187bpm. If did workouts according 220 - age (52) i"m not sure i'd see the results i'm getting now. I'm not advocating you do the same. Well done again.

[MartinSH4321]

@ Martin, well done.. my heart rate goes way too high according to my age.. My last 10k P.B. on 2nd June 2020, my HR peaked at 200bpm Ave was 187bpm. If did workouts according 220 - age (52) i"m not sure i'd see the results i'm getting now. I'm not advocating you do the same. Well done again.

Thank you Andrew!
You have a really high MHR, my max is at 174, so I think I was pretty high, the last 5 min were on the edge
Your progress is really great, I'm very curious what 2k PB you'll reach this season! And I hope to get close to your current PBs sometime

[thewagster]

New 10km pb for me...
a 12 second improvement.

Time Meters Pace Watts Cal/Hr S/M
39:11.6 10,000m 1:57.5 215 1041 22
3:54.2 1,000m 1:57.1 218 1050 22
3:54.9 2,000m 1:57.4 216 1043 22
3:55.8 3,000m 1:57.9 214 1034 22
3:53.9 4,000m 1:56.9 219 1053 22
3:54.1 5,000m 1:57.0 218 1051 23
3:55.5 6,000m 1:57.7 214 1037 22
3:55.7 7,000m 1:57.8 214 1035 22
3:57.0 8,000m 1:58.5 210 1023 22
3:57.1 9,000m 1:58.5 210 1022 23
3:53.4 10,000m 1:56.7 220 1057 23
Df 122

[Dino]

New 10km pb for me...
a 12 second improvement.

Time Meters Pace Watts Cal/Hr S/M
39:11.6 10,000m 1:57.5 215 1041 22

Well done... that's a great time and chunk off.
Your PBs very similar to mine, but not this one any more!
Great even pacing too... it takes conviction to set off at target pace and keep it going. Top job

[lindsayh]

@ Martin, well done.. my heart rate goes way too high according to my age.. My last 10k P.B. on 2nd June 2020, my HR peaked at 200bpm Ave was 187bpm. If did workouts according 220 - age (52) i"m not sure i'd see the results i'm getting now. I'm not advocating you do the same. Well done again.

Andrew the 220-age is of no use when determining anything including MHR and is a debunked myth. The scientists who originally published the work never intended for it to used in the way it commonly is. IMO there is nothing wrong with approaching your real MHR in training and there are benefits especially if you aim for 95%+. I am never concerned about getting close to max but you need to use a real observed max not any formula.

[lancecampeau]

New PB in the 1 min TT!

350m / 1 min / 1:25.7 / DF 155 / SR 44 / SPI 12.63

[jimmyshand]

Amazing, Lance - well done! Back in the game.

thewagster - great work too.

Martin - stop it! I need to up my 1 hour game now too and figure out how to rate a bit higher as well.

Great sessions, inspiring stuff.

[Dangerscouse]

New PB in the 1 min TT!

350m / 1 min / 1:25.7 / DF 155 / SR 44 / SPI 12.63

Here he comes!!! That didn't take you long to get back on track did it?!?! Well done Lance, great effort

[MartinSH4321]

New PB in the 1 min TT!

350m / 1 min / 1:25.7 / DF 155 / SR 44 / SPI 12.63

Well done Lance, good to see you're back on track!

[max_ratcliffe]

10k PB

10000 42.12.4, 2.06.6 23

2000 8.31.6 2.07.9 23
4000 8.26.3 2.06.5 23
6000 8.29.9 2.07.4 22
8000 8.27.3 2.06.8 23
10000 8.17.3 2.04.3 25

Was planning a gentle paddle at about 2.10 to get some miles in the legs for Friday.
Oh well.