New Personal Best! Brag About That New Pb!

[max_ratcliffe]

Mildly embarrassed that I over egged an L4 workout, and finally sneaked over 14k for an hour.

60' L4
184-180-188-176-180-180
Target meters: 13712
Actual 14031.

Was by and large overpowering, rather than overstroking my target, so will chalk this up as a successful workout. If I felt that I'd overstroked things, I'd be repeating the same workout next time, but I will let this one go.

[MartinSH4321]

Mildly embarrassed that I over egged an L4 workout, and finally sneaked over 14k for an hour.

60' L4
184-180-188-176-180-180
Target meters: 13712
Actual 14031.

Was by and large overpowering, rather than overstroking my target, so will chalk this up as a successful workout. If I felt that I'd overstroked things, I'd be repeating the same workout next time, but I will let this one go.

Well done Max, and looks like there is even more in you, congrats!

[Andrew Shuck]

1k P.B. this morning. 3:00.2 Ave/1:30.1 Df 132 36spm
Time------ Distance-----------Ave/---------Watts--------Spm-------Hr
0:35.9--------200-------------1:29.7-------484----------37---------162
0:35.8--------400m-----------1:29.5-------488----------35---------180
0:35.7--------600m-----------1:29.2-------492----------35---------187
0:36.1--------800m-----------1:30.2-------476----------37---------189
0:36.7--------1000m----------1:31.7-------453----------36---------191
This was definitely a lung dredger, coughing/wheezing. wind pipe felt sore afterwards. Had funny taste of iodine immediately upon completion.With aching lower teeth, and a watery mouth.
Followed up with 10k Ut2 with some retching for good measure.

Previous time was 3:02.6

I did this after having the last 5 days off again..So, blood volume would have gone down presumably

[MartinSH4321]

1k P.B. this morning. 3:00.2 Ave/1:30.1 Df 132 36spm
Time------ Distance-----------Ave/---------Watts--------Spm-------Hr
0:35.9--------200-------------1:29.7-------484----------37---------162
0:35.8--------400m-----------1:29.5-------488----------35---------180
0:35.7--------600m-----------1:29.2-------492----------35---------187
0:36.1--------800m-----------1:30.2-------476----------37---------189
0:36.7--------1000m----------1:31.7-------453----------36---------191
This was definitely a lung dredger, coughing/wheezing. wind pipe felt sore afterwards. Had funny taste of iodine immediately upon completion.With aching lower teeth, and a watery mouth.
Followed up with 10k Ut2 with some retching for good measure.

Previous time was 3:02.6

I did this after having the last 5 days off again..So, blood volume would have gone down presumably

Very nice Andrew, although so close to sub 3:00 hurts a bit! But Keith will be happy, he's still the fastest

[Andrew Shuck]

1k P.B. this morning. 3:00.2 Ave/1:30.1 Df 132 36spm
Time------ Distance-----------Ave/---------Watts--------Spm-------Hr
0:35.9--------200-------------1:29.7-------484----------37---------162
0:35.8--------400m-----------1:29.5-------488----------35---------180
0:35.7--------600m-----------1:29.2-------492----------35---------187
0:36.1--------800m-----------1:30.2-------476----------37---------189
0:36.7--------1000m----------1:31.7-------453----------36---------191
This was definitely a lung dredger, coughing/wheezing. wind pipe felt sore afterwards. Had funny taste of iodine immediately upon completion.With aching lower teeth, and a watery mouth.
Followed up with 10k Ut2 with some retching for good measure.

Previous time was 3:02.6

I did this after having the last 5 days off again..So, blood volume would have gone down presumably

Very nice Andrew, although so close to sub 3:00 hurts a bit! But Keith will be happy, he's still the fastest

Hi Martin, I'll beat Keith's time easy no sweat .I notice he hasn't done one this year.
@ Keith, what's your current 1k?

[Dangerscouse]

Mildly embarrassed that I over egged an L4 workout, and finally sneaked over 14k for an hour.

60' L4
184-180-188-176-180-180
Target meters: 13712
Actual 14031.

Was by and large overpowering, rather than overstroking my target, so will chalk this up as a successful workout. If I felt that I'd overstroked things, I'd be repeating the same workout next time, but I will let this one go.

Overpowering is a great sign of progress, well done Max

1k P.B. this morning. 3:00.2 Ave/1:30.1 Df 132 36spm
Time------ Distance-----------Ave/---------Watts--------Spm-------Hr
0:35.9--------200-------------1:29.7-------484----------37---------162
0:35.8--------400m-----------1:29.5-------488----------35---------180
0:35.7--------600m-----------1:29.2-------492----------35---------187
0:36.1--------800m-----------1:30.2-------476----------37---------189
0:36.7--------1000m----------1:31.7-------453----------36---------191
This was definitely a lung dredger, coughing/wheezing. wind pipe felt sore afterwards. Had funny taste of iodine immediately upon completion.With aching lower teeth, and a watery mouth.
Followed up with 10k Ut2 with some retching for good measure.

Previous time was 3:02.6

I did this after having the last 5 days off again..So, blood volume would have gone down presumably

Lovely stuff Andrew. You defo scraped out every ounce of energy if you felt like that after finishing.

[hjs]

Ouch Andrew, that looks painfull. Congrats again.
No doubt you will crack 3.00.

Again, to me this does show your relative weakness. 2k and above I do rank above this piece.

[Anth_F]

This was definitely a lung dredger, coughing/wheezing. wind pipe felt sore afterwards. Had funny taste of iodine immediately upon completion.With aching lower teeth, and a watery mouth.

Are you still alive?

[Andrew Shuck]

@ Stu + Anth, thanks i did find this one quite brutal.Even this morning my lungs were still giving up debris..
@ Henry, thank's 1k and below are my weakest distances..I need more power in my stroke and a taller body

[hjs]

@ Stu + Anth, thanks i did find this one quite brutal.Even this morning my lungs were still giving up debris..
@ Henry, thank's 1k and below are my weakest distances..I need more power in my stroke and a taller body

Its ofcourse still strong Andrew. You are plenty strong, but can be stronger. Its a matter of using, relative, lower rate in some training. You can even do some rate 30 pace 1.30 stuff. This should be short ofcourse.
But he, in the big picture, you are still improving, so in the big picture, keep doing what you do. its a winning horse

[Andrew Shuck]

@ Stu + Anth, thanks i did find this one quite brutal.Even this morning my lungs were still giving up debris..
@ Henry, thank's 1k and below are my weakest distances..I need more power in my stroke and a taller body

Its ofcourse still strong Andrew. You are plenty strong, but can be stronger. Its a matter of using, relative, lower rate in some training. You can even do some rate 30 pace 1.30 stuff. This should be short ofcourse.
But he, in the big picture, you are still improving, so in the big picture, keep doing what you do. its a winning horse

Henry, thank you very much, i appreciate your input. your confidence in me is very helpful. Thanks again.Regards.

[jimmyshand]

1k P.B. this morning. 3:00.2 Ave/1:30.1 Df 132 36spm
Time------ Distance-----------Ave/---------Watts--------Spm-------Hr
0:35.9--------200-------------1:29.7-------484----------37---------162
0:35.8--------400m-----------1:29.5-------488----------35---------180
0:35.7--------600m-----------1:29.2-------492----------35---------187
0:36.1--------800m-----------1:30.2-------476----------37---------189
0:36.7--------1000m----------1:31.7-------453----------36---------191
This was definitely a lung dredger, coughing/wheezing. wind pipe felt sore afterwards. Had funny taste of iodine immediately upon completion.With aching lower teeth, and a watery mouth.
Followed up with 10k Ut2 with some retching for good measure.

Previous time was 3:02.6

I did this after having the last 5 days off again..So, blood volume would have gone down presumably

Inspirational stuff Andrew - and I'm not just talking about the time because not many can manage that but I can still strive for your level of toughness. It's the effort and intensity you describe, and no matter how fast anyone is that for me is the real achievement - overcoming the fear and pain of it to achieve new things.

What was the race plan? Just wonder because of the splits, and whether you think negative split might have got you under 3:00.

[Andrew Shuck]

1k P.B. this morning. 3:00.2 Ave/1:30.1 Df 132 36spm
Time------ Distance-----------Ave/---------Watts--------Spm-------Hr
0:35.9--------200-------------1:29.7-------484----------37---------162
0:35.8--------400m-----------1:29.5-------488----------35---------180
0:35.7--------600m-----------1:29.2-------492----------35---------187
0:36.1--------800m-----------1:30.2-------476----------37---------189
0:36.7--------1000m----------1:31.7-------453----------36---------191
This was definitely a lung dredger, coughing/wheezing. wind pipe felt sore afterwards. Had funny taste of iodine immediately upon completion.With aching lower teeth, and a watery mouth.
Followed up with 10k Ut2 with some retching for good measure.

Previous time was 3:02.6

I did this after having the last 5 days off again..So, blood volume would have gone down presumably

Inspirational stuff Andrew - and I'm not just talking about the time because not many can manage that but I can still strive for your level of toughness. It's the effort and intensity you describe, and no matter how fast anyone is that for me is the real achievement - overcoming the fear and pain of it to achieve new things.

What was the race plan? Just wonder because of the splits, and whether you think negative split might have got you under 3:00.

@ Jim?. i just wanted to beat 3:02.00 so i planned to stay at 1:30's all the way..As you see that didn't happen..

[Andrew Shuck]

500mtrs P.B. this morning 1:23.9 previous 1:24.7
Classic fly and die , splits went:
1:22.0------48spm
1:22.0------48spm
1:22.9------43spm
1:25.0------46spm
1:27.5------41spm
Good fun this, felt really strong, until it didn't..
Df 135

[hjs]

500mtrs P.B. this morning 1:23.9 previous 1:24.7
Classic fly and die , splits went:
1:22.0------48spm
1:22.0------48spm
1:22.9------43spm
1:25.0------46spm
1:27.5------41spm
Good fun this, felt really strong, until it didn't..
Df 135

Think you need a bit more drag Andrew and lower rating. First 300m 42 orso. Drag 150.