New Personal Best! Brag About That New Pb!

[winniewinser]

BPP lunchtime 5km....decided to have a go at this one after the boring session yesterday. I went off too aggressive fast as my target was really 1:54 but holding on to the pace after that wasn't too bad until I hurled myself at the last 1km.....pretty pleased with the session and improvements.

Took about 35 seconds out of my PB

18:36.9 1:51.6@27 (251.8W)

1km 1:50.7@28
2km 1:52.9@27
3km 1:52.9@28
4km 1:52.7@28
5km 1:49.2@28

Max HR 179
Avg HR 154

6 Weeks ago I would have doubted this was possible so the training and plans are working. The start of the year I would have struggled to get under 2' pace consistently and that is starting to feel slow

[KeithT]

BPP lunchtime 5km....decided to have a go at this one after the boring session yesterday. I went off too aggressive fast as my target was really 1:54 but holding on to the pace after that wasn't too bad until I hurled myself at the last 1km.....pretty pleased with the session and improvements.

Took about 35 seconds out of my PB

18:36.9 1:51.6@27 (251.8W)

1km 1:50.7@28
2km 1:52.9@27
3km 1:52.9@28
4km 1:52.7@28
5km 1:49.2@28

Max HR 179
Avg HR 154

6 Weeks ago I would have doubted this was possible so the training and plans are working. The start of the year I would have struggled to get under 2' pace consistently and that is starting to feel slow

Huge improvement - great job!

[hjs]

Thats serious good, looks like all your goals are doable right now, congrats

[MartinSH4321]

5k PB - 18:10,8

This was a really good effort, esp. pacing up for the last 1,5k went pretty good I think.
Nevertheless, I feel there's a good bit more in me, 2 more TT and I'm pretty sure to get sub 18, my next big goal.

Very happy with this result, but I guess the 100m sprints on monday cost me sub 18:10, the lower back wasn't really fit for sprinting at the end

Time Meters Pace Watts Cal/Hr S/M
18:10.8 5,000m 1:49.0 270 1228 26
1:49.8 500m 1:49.8 264 1209 25
1:50.4 1,000m 1:50.4 260 1195 25
1:50.4 1,500m 1:50.4 260 1195 26
1:50.5 2,000m 1:50.5 259 1192 25
1:50.3 2,500m 1:50.3 261 1197 26
1:50.4 3,000m 1:50.4 260 1195 26
1:50.2 3,500m 1:50.2 262 1200 26
1:49.3 4,000m 1:49.3 268 1222 28
1:48.4 4,500m 1:48.4 275 1245 29
1:41.2 5,000m 1:41.2 338 1462 33

[MartinSH4321]

BPP lunchtime 5km....decided to have a go at this one after the boring session yesterday. I went off too aggressive fast as my target was really 1:54 but holding on to the pace after that wasn't too bad until I hurled myself at the last 1km.....pretty pleased with the session and improvements.

Took about 35 seconds out of my PB

18:36.9 1:51.6@27 (251.8W)

1km 1:50.7@28
2km 1:52.9@27
3km 1:52.9@28
4km 1:52.7@28
5km 1:49.2@28

Max HR 179
Avg HR 154

6 Weeks ago I would have doubted this was possible so the training and plans are working. The start of the year I would have struggled to get under 2' pace consistently and that is starting to feel slow

Wow, that's a great improvement, well done!

[philjoakley]

5k PB - 18:10,8

This was a really good effort, esp. pacing up for the last 1,5k went pretty good I think.
Nevertheless, I feel there's a good bit more in me, 2 more TT and I'm pretty sure to get sub 18, my next big goal.

Very happy with this result, but I guess the 100m sprints on monday cost me sub 18:10, the lower back wasn't really fit for sprinting at the end

Time Meters Pace Watts Cal/Hr S/M
18:10.8 5,000m 1:49.0 270 1228 26
1:49.8 500m 1:49.8 264 1209 25
1:50.4 1,000m 1:50.4 260 1195 25
1:50.4 1,500m 1:50.4 260 1195 26
1:50.5 2,000m 1:50.5 259 1192 25
1:50.3 2,500m 1:50.3 261 1197 26
1:50.4 3,000m 1:50.4 260 1195 26
1:50.2 3,500m 1:50.2 262 1200 26
1:49.3 4,000m 1:49.3 268 1222 28
1:48.4 4,500m 1:48.4 275 1245 29
1:41.2 5,000m 1:41.2 338 1462 33

Fantastic effort Martin. The last 500 especially. Well done!

[Dangerscouse]

BPP lunchtime 5km....decided to have a go at this one after the boring session yesterday. I went off too aggressive fast as my target was really 1:54 but holding on to the pace after that wasn't too bad until I hurled myself at the last 1km.....pretty pleased with the session and improvements.

Took about 35 seconds out of my PB

18:36.9 1:51.6@27 (251.8W)

1km 1:50.7@28
2km 1:52.9@27
3km 1:52.9@28
4km 1:52.7@28
5km 1:49.2@28

Max HR 179
Avg HR 154

6 Weeks ago I would have doubted this was possible so the training and plans are working. The start of the year I would have struggled to get under 2' pace consistently and that is starting to feel slow

35 secs improvement is huge!!! Your goal of sub 18:30 is very close now. Great effort. Any thoughts of HDing at all? I always have one with about 1200m to go when I'm really going for it.

5k PB - 18:10,8

This was a really good effort, esp. pacing up for the last 1,5k went pretty good I think.
Nevertheless, I feel there's a good bit more in me, 2 more TT and I'm pretty sure to get sub 18, my next big goal.

Very happy with this result, but I guess the 100m sprints on monday cost me sub 18:10, the lower back wasn't really fit for sprinting at the end

Time Meters Pace Watts Cal/Hr S/M
18:10.8 5,000m 1:49.0 270 1228 26
1:49.8 500m 1:49.8 264 1209 25
1:50.4 1,000m 1:50.4 260 1195 25
1:50.4 1,500m 1:50.4 260 1195 26
1:50.5 2,000m 1:50.5 259 1192 25
1:50.3 2,500m 1:50.3 261 1197 26
1:50.4 3,000m 1:50.4 260 1195 26
1:50.2 3,500m 1:50.2 262 1200 26
1:49.3 4,000m 1:49.3 268 1222 28
1:48.4 4,500m 1:48.4 275 1245 29
1:41.2 5,000m 1:41.2 338 1462 33

Well done mate, your hard work is paying off. If you can maintain r28+ for the whole session you will probably go faster.

The important question is how many times did you contemplate a HD?

[winniewinser]

5k PB - 18:10,8
1:41.2 5,000m 1:41.2 338 1462 33

Just

[winniewinser]

35 secs improvement is huge!!! Your goal of sub 18:30 is very close now. Great effort. Any thoughts of HDing at all? I always have one with about 1200m to go when I'm really going for it.

Cheers.... contemplated backing off halfway then got under 2km remaining and it felt like the end was in sight so no point canning it when so close. Last 500 was more or less holding my breath

It's a good marker for what could be possible going forward and a motivator to continue. Not a million miles of my 2km pace do I think there's more to come.

Thanks everyone for all the positive comments too. Finding the forum has been a great motivation to push on in your wake.

[MartinSH4321]

Thank you very much mates!

Yeah, I really like the last 500m, always a bit left for a sprint

@ Stu: No fear of HD, that's the main reason why I think I'm now capable of sub 18. With 2,5k to go I thought "OK, now downhill, sh*t, I could have gone faster", and at 1,5k to go I had about the same feeling I had last 4x2k after 500m in the last interval, so I was pretty sure I won't kill myself when rating and pacing up On a very good day the next TT will lead me to sub 18, otherwise I'll need a second attempt, just for better confidence.

[hjs]

Thank you very much mates!

Yeah, I really like the last 500m, always a bit left for a sprint

@ Stu: No fear of HD, that's the main reason why I think I'm now capable of sub 18. With 2,5k to go I thought "OK, now downhill, sh*t, I could have gone faster", and at 1,5k to go I had about the same feeling I had last 4x2k after 500m in the last interval, so I was pretty sure I won't kill myself when rating and pacing up On a very good day the next TT will lead me to sub 18, otherwise I'll need a second attempt, just for better confidence.

For a real hard 5k, the 4th k needs to be one where you are struggeling, if not you started to soft, you had way to much left. I often needed two attempts to get there. No seldom first a handle down/semi HD and the second time a relative good results.

[Dangerscouse]

Totally agree with Henry. I know when I have paced it right as 4k in it almost overwhelms me!

@ Martin, I think you're right sub 18 mins is getting very close now

[MartinSH4321]

Yeah, I hope to get closer to the HD feeling next time, not easy to pace that right, but it'll get better with experience I hope.

[bobtherower]

5k PB - 18:10,8

This was a really good effort, esp. pacing up for the last 1,5k went pretty good I think.
Nevertheless, I feel there's a good bit more in me, 2 more TT and I'm pretty sure to get sub 18, my next big goal.

Very happy with this result, but I guess the 100m sprints on monday cost me sub 18:10, the lower back wasn't really fit for sprinting at the end

Time Meters Pace Watts Cal/Hr S/M
18:10.8 5,000m 1:49.0 270 1228 26
1:49.8 500m 1:49.8 264 1209 25
1:50.4 1,000m 1:50.4 260 1195 25
1:50.4 1,500m 1:50.4 260 1195 26
1:50.5 2,000m 1:50.5 259 1192 25
1:50.3 2,500m 1:50.3 261 1197 26
1:50.4 3,000m 1:50.4 260 1195 26
1:50.2 3,500m 1:50.2 262 1200 26
1:49.3 4,000m 1:49.3 268 1222 28
1:48.4 4,500m 1:48.4 275 1245 29
1:41.2 5,000m 1:41.2 338 1462 33

Congrats - the last 500m look awesome. Guess I have to try 5km again soon

[MartinSH4321]

5k PB - 18:10,8

This was a really good effort, esp. pacing up for the last 1,5k went pretty good I think.
Nevertheless, I feel there's a good bit more in me, 2 more TT and I'm pretty sure to get sub 18, my next big goal.

Very happy with this result, but I guess the 100m sprints on monday cost me sub 18:10, the lower back wasn't really fit for sprinting at the end

Time Meters Pace Watts Cal/Hr S/M
18:10.8 5,000m 1:49.0 270 1228 26
1:49.8 500m 1:49.8 264 1209 25
1:50.4 1,000m 1:50.4 260 1195 25
1:50.4 1,500m 1:50.4 260 1195 26
1:50.5 2,000m 1:50.5 259 1192 25
1:50.3 2,500m 1:50.3 261 1197 26
1:50.4 3,000m 1:50.4 260 1195 26
1:50.2 3,500m 1:50.2 262 1200 26
1:49.3 4,000m 1:49.3 268 1222 28
1:48.4 4,500m 1:48.4 275 1245 29
1:41.2 5,000m 1:41.2 338 1462 33

Congrats - the last 500m look awesome. Guess I have to try 5km again soon

Thanks, but as you recently did 6k at the same pace you'll crush my PB for sure