New Personal Best! Brag About That New Pb!

[KeithT]

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

LOL - I do agonize for you Andrew being so close to sub 3:00 and I completely understand the pain afterwards.

[KeithT]

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?

I am not sure what my current 1K is - I did 4 Sub 3:00 1Ks last ranking season but haven't tested it since as I have really been focused on longer stuff. I have done very little in the way on intervals as well but I did PR my 1 minute and 500M not too long ago so I think my speed is still there. I plan to start switching my ERG volume (doing more) in September and incorporating intervals back into my training and I will test the 1K again

[MartinSH4321]

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

Good work Andrew, with higher drag and slower first 200m I think you can reach Keiths and my PB. But no hurry, at least at the very short distances I can challenge you

[philjoakley]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

[Dangerscouse]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Wow, you really did hammer the last 500m!! Welcome to the sub 7 club. How did it feel at the end? Totally spent?

I think you can fairly easily get another 2 or 3 seconds off your PB but for the moment, enjoy the satisfaction of knowing you have gone sub 7

[philjoakley]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Wow, you really did hammer the last 500m!! Welcome to the sub 7 club. How did it feel at the end? Totally spent?

I think you can fairly easily get another 2 or 3 seconds off your PB but for the moment, enjoy the satisfaction of knowing you have gone sub 7

I was all out at the end but was getting faster as I was pulling 1:33 pace. Interesting for me was that my pulse did not max out which I thought it might. Peaked at 180 whereas recent max is 194. Immensely satisfied to have gone sub 7 but it is one of the most demanding things I have ever done physically. Will have another go after a couple of months more training. The negative split approach helped massively with the mental side of it. Cannot do fly or die because my mind cannot cope with it.

[Dangerscouse]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Wow, you really did hammer the last 500m!! Welcome to the sub 7 club. How did it feel at the end? Totally spent?

I think you can fairly easily get another 2 or 3 seconds off your PB but for the moment, enjoy the satisfaction of knowing you have gone sub 7

I was all out at the end but was getting faster as I was pulling 1:33 pace. Interesting for me was that my pulse did not max out which I thought it might. Peaked at 180 whereas recent max is 194. Immensely satisfied to have gone sub 7 but it is one of the most demanding things I have ever done physically. Will have another go after a couple of months more training. The negative split approach helped massively with the mental side of it. Cannot do fly or die because my mind cannot cope with it.

The next time will be a bit easier as you know with out doubt you are capable.

Neg splits are a great approach as you can keep edging the pace and with pace increase it's a confidence boost. When you feel the time slipping away it's a horrible feeling and it can go either way. Flat pacing can also produce good results.

[jimmyshand]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Great work Phil! Really looks like you can go a couple of seconds faster too but also very sensible conservative pacing there to get the sub-7 in the bag rather than blowing up in last 500, which you absolutely crushed.

[hjs]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Great work Phil! Really looks like you can go a couple of seconds faster too but also very sensible conservative pacing there to get the sub-7 in the bag rather than blowing up in last 500, which you absolutely crushed.

So it looks, could start a bit faster. But sub 7 it is!

[philjoakley]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Great work Phil! Really looks like you can go a couple of seconds faster too but also very sensible conservative pacing there to get the sub-7 in the bag rather than blowing up in last 500, which you absolutely crushed.

Thanks for your kind words. The mental side of this is really tough as well. I feel I can cope much better going for negative splits rather than fly and die. Will have another go in a few months but am going to try and get in some longer rows in training now and set about getting my 5k time down.

[Anth_F]

So it looks, could start a bit faster. But sub 7 it is!

Agree with Henry. Loads left at the end to crank the pace up by that much!!!

But sub 7 is not to be sniffed at... i couldn't do that. Congrats!!!!

[jimmyshand]

Thanks for your kind words. The mental side of this is really tough as well. I feel I can cope much better going for negative splits rather than fly and die. Will have another go in a few months but am going to try and get in some longer rows in training now and set about getting my 5k time down.

Definitely great to get sub-7, I know the first time I got it I felt like I was going to drop dead! I haven't even done a 2k PB attempt for months, because they are so evil, but I need to have a go again soon.

So true about the mental side of it - something I need to get a lot better at.

[KeithT]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Awesome! Getting the sub 7 might be the biggest milestone of them all and like others have said you could prob do even better. Now you know you can do it and will get pacing more optimal next time. Congrats again, this is a big deal.

[philjoakley]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Awesome! Getting the sub 7 might be the biggest milestone of them all and like others have said you could prob do even better. Now you know you can do it and will get pacing more optimal next time. Congrats again, this is a big deal.

Thanks for your kind words Keith

[MartinSH4321]

Got under 7 minutes for 2k for the first time today with a 6:59.3. Really pleased. Went off steady and hammered the last 500m.

Splits:

1.47.2
1.46.7
1.45.3
1.40.1

Well done, that's one of the big milestones! And you'll be a good bit faster next time, great last 500m!