New Personal Best! Brag About That New Pb!

[KeithT]

Didn’t think I had it in me just yet but I’ve beat my 2km time that I set in April. 0.3 off...so only just!
https://ibb.co/NV6LX5p

Splits
Time Meters Pace Watts Cal/Hr S/M
6:58.1 2,000m 1:44.5 306 1354 31 176
1:42.3 500m 1:42.3 327 1425 33 171
1:45.3 1,000m 1:45.3 300 1331 31 176
1:45.5 1,500m 1:45.5 298 1325 31 179
1:44.9 2,000m 1:44.9 303 1343 31 180

All improvements in the 2K are big improvements.

[Dangerscouse]

Didn’t think I had it in me just yet but I’ve beat my 2km time that I set in April. 0.3 off...so only just!
https://ibb.co/NV6LX5p

Splits
Time Meters Pace Watts Cal/Hr S/M
6:58.1 2,000m 1:44.5 306 1354 31 176
1:42.3 500m 1:42.3 327 1425 33 171
1:45.3 1,000m 1:45.3 300 1331 31 176
1:45.5 1,500m 1:45.5 298 1325 31 179
1:44.9 2,000m 1:44.9 303 1343 31 180

Well done Dave, even one tenth is worth celebrating

[Dino]

After (another) day off yesterday when gardening/yard work was enough exercise for one day, debated what to do today... swung between 'I really should do some sharp intervals' to 'an hour SS will do' to 'maybe I'll have a crack at 30min PB'....

In the back of my mind I was thinking maybe 7777 was possible (+70), but this idea went south after 5k as any thoughts of a ramp up was replaced by lets just get this done. I almost let it go between 24-27 mins, but once into last 3mins wasn't going to chuck away 27 mins of effort! Deep into the red zone and just about hit MHR at the end. Was already double breathing with 10 mins to go and last two mins just sucking in what I could!

Ended up +22m on PB from last year with 7730m :

1k WU

Time Meters Pace Watts Cal/Hr S/M AHR
30:00.0 7,730m 1:56.4 222 1063 22 156
3:00.0 780m 1:55.3 228 1084 22 144
6:00.0 773m 1:56.4 222 1063 22 148
9:00.0 773m 1:56.4 222 1063 22 151
12:00.0 772m 1:56.5 221 1060 23 153
15:00.0 772m 1:56.5 221 1060 23 156
18:00.0 773m 1:56.4 222 1063 23 160
21:00.0 772m 1:56.5 221 1060 23 162
24:00.0 771m 1:56.7 220 1057 23 162
27:00.0 762m 1:58.1 212 1031 23 163
30:00.0 783m 1:54.9 230 1093 24 170

I was rowing a route on Zwift at the time... so after grabbing a drink and spending just a minute on the side of the road, knuckled down again to complete the Innsbruck Lutscher route I was on although I didn't realise it was a lap and a half to complete the route with a second trip up to a summit, so after 5k jacked it in and will have to re-do that route another day

Time Meters Pace Watts Cal/Hr S/M AHR
21:08.6 5,003m 2:06.7 172 891 21 142

Then a proper WD just slowly spinning on my bike for 10 mins.

Great effort with consistent pacing overall. I think you have some more in you for sure.

Thanks Keith. I just had my eyes glued on that projected distance which is why prob so consistent. I would normally aim just under PB then rely on ramp up to get on top of it, but this time I didn't want to be in any sort of catch up scenario so when at 24-27 was struggling still didn't let it slip. Cheers for confidence I can do more! Maybe next month on a cool day I'll try again for 7777m

[Dino]

Didn’t think I had it in me just yet but I’ve beat my 2km time that I set in April. 0.3 off...so only just!
https://ibb.co/NV6LX5p

Splits
Time Meters Pace Watts Cal/Hr S/M
6:58.1 2,000m 1:44.5 306 1354 31 176
1:42.3 500m 1:42.3 327 1425 33 171
1:45.3 1,000m 1:45.3 300 1331 31 176
1:45.5 1,500m 1:45.5 298 1325 31 179
1:44.9 2,000m 1:44.9 303 1343 31 180

Excellent going! Must have been a relief on last stroke when the monitor stopped and it was the right side of previous PB. My last 2k attempt was just the wrong side

[DavidA]

In the back of my mind I was thinking maybe 7777 was possible (+70), but this idea went south after 5k as any thoughts of a ramp up was replaced by lets just get this done. I almost let it go between 24-27 mins, but once into last 3mins wasn't going to chuck away 27 mins of effort! Deep into the red zone and just about hit MHR at the end. Was already double breathing with 10 mins to go and last two mins just sucking in what I could!

Ended up +22m on PB from last year with 7730m :

Congratulations on a great PB!!
and on sticking with it to the end, when there were some voices on your shoulder telling to just forget it.

David

[Dino]

In the back of my mind I was thinking maybe 7777 was possible (+70), but this idea went south after 5k as any thoughts of a ramp up was replaced by lets just get this done. I almost let it go between 24-27 mins, but once into last 3mins wasn't going to chuck away 27 mins of effort! Deep into the red zone and just about hit MHR at the end. Was already double breathing with 10 mins to go and last two mins just sucking in what I could!

Ended up +22m on PB from last year with 7730m :

Congratulations on a great PB!!
and on sticking with it to the end, when there were some voices on your shoulder telling to just forget it.

David

Thanks David! luckily they didn't start up until late on so I was going to finish it one way or another.. else you know a minute later after a HD you will be kicking yourself plus didn't want to have to knuckle down and do it again few days later to make amends.

[boomingaway]

7:17.8 2,000m 1:49.4 267 1218 31 180

1:48.1 500m 1:48.1 277 1253 31 174
1:48.2 1,000m 1:48.2 276 1250 31 182
1:48.4 1,500m 1:48.4 275 1245 32 184
1:53.0 2,000m 1:53.0 243 1134 30 182

Weak sauce. No heart. No legs.

This was meant to be a controlled 1:48, not 100% effort. I lost track of time and then realized I had only 25 minutes, including warm up and lying on the floor afterwards. I did a quick warm up and my HR was pretty elevated. I should have then changed my plan to an easy 1:49, but I was too stubborn. It wasn't too bad, but my legs started giving way at around 6 minutes and I just didn't have the WIM. This is the time I thought I was capable of in June, so really pretty poor effort all round. I shut down as soon as I got in the pain cave and realized that a 7:12 would now be a 100% effort.

I found a sweet spot in training before gyms opened up. I was rowing and doing my home routine and the workload was perfect. I was never sore and never needed a deload. It was a sustainable program. Now with crossfit and lifting, I'm doing too much and probably need to back off every now and then. I have been feeling a bit run down, so I think I might as well take a deload week now after nearly 6 months.

I'm also a few kilos overweight, with no excuse since I'm cardioing so much. I can eat lots, stuff my face, and still lose weight. Instead, I'm stuffing myself till I feel terrible and am slowing gaining weight. No excuses again.

Going forward:
1. Crossfit tomorrow, then deload. Starting Saturday (off, strength, off, off, 30 minute row, off, off)
2. I weigh around 76.5. I felt great cutting to 75 for the race in June. I'm going to cut till about 73 now. I may as well look ripped if I'm a cardiobro.
3. Less crossfit, more strength. My membership is 9/month which seems ideal. So something like 6 strength and 3 crossfit seems sensible.
4. Take 2 days off between cycles if needed.

[Dino]

7:17.8 2,000m 1:49.4 267 1218 31 180

1:48.1 500m 1:48.1 277 1253 31 174
1:48.2 1,000m 1:48.2 276 1250 31 182
1:48.4 1,500m 1:48.4 275 1245 32 184
1:53.0 2,000m 1:53.0 243 1134 30 182

Don't beat yourself up! You have just sliced 5 secs off your 2k time, didn't HD after 1500m and got it done. That's a win in my book - so well done.
Things don't always go to plan - there is always next time! Remember your rest days!

[max_ratcliffe]

7:17.8 2,000m 1:49.4 267 1218 31 180

1:48.1 500m 1:48.1 277 1253 31 174
1:48.2 1,000m 1:48.2 276 1250 31 182
1:48.4 1,500m 1:48.4 275 1245 32 184
1:53.0 2,000m 1:53.0 243 1134 30 182

Weak sauce. No heart. No legs.
<>

Sheesh. What are you going to post when you have an HD or don't get a PB!
Not HDing and still managing a rate of 30 when your legs had gone is a real achievement in itself, let alone the 5s PB.

Well done.

[KeithT]

7:17.8 2,000m 1:49.4 267 1218 31 180

1:48.1 500m 1:48.1 277 1253 31 174
1:48.2 1,000m 1:48.2 276 1250 31 182
1:48.4 1,500m 1:48.4 275 1245 32 184
1:53.0 2,000m 1:53.0 243 1134 30 182

Weak sauce. No heart. No legs.

This was meant to be a controlled 1:48, not 100% effort. I lost track of time and then realized I had only 25 minutes, including warm up and lying on the floor afterwards. I did a quick warm up and my HR was pretty elevated. I should have then changed my plan to an easy 1:49, but I was too stubborn. It wasn't too bad, but my legs started giving way at around 6 minutes and I just didn't have the WIM. This is the time I thought I was capable of in June, so really pretty poor effort all round. I shut down as soon as I got in the pain cave and realized that a 7:12 would now be a 100% effort.

I found a sweet spot in training before gyms opened up. I was rowing and doing my home routine and the workload was perfect. I was never sore and never needed a deload. It was a sustainable program. Now with crossfit and lifting, I'm doing too much and probably need to back off every now and then. I have been feeling a bit run down, so I think I might as well take a deload week now after nearly 6 months.

I'm also a few kilos overweight, with no excuse since I'm cardioing so much. I can eat lots, stuff my face, and still lose weight. Instead, I'm stuffing myself till I feel terrible and am slowing gaining weight. No excuses again.

Going forward:
1. Crossfit tomorrow, then deload. Starting Saturday (off, strength, off, off, 30 minute row, off, off)
2. I weigh around 76.5. I felt great cutting to 75 for the race in June. I'm going to cut till about 73 now. I may as well look ripped if I'm a cardiobro.
3. Less crossfit, more strength. My membership is 9/month which seems ideal. So something like 6 strength and 3 crossfit seems sensible.
4. Take 2 days off between cycles if needed.

Not a bad result and you pushed thru and know you can do better. I struggle with the balance of weights and CF too and deloading here and there is a good thing. Many CF workouts zap you leg strength for days too and impact the rowing. Nothing to feel bad about here.

[boomingaway]

Don't beat yourself up! You have just sliced 5 secs off your 2k time, didn't HD after 1500m and got it done. That's a win in my book - so well done.
Things don't always go to plan - there is always next time! Remember your rest days!

Thanks Dino! In hindsight, a 5 second PB on a bad day isn't too bad. I just wasn't fresh.

Sheesh. What are you going to post when you have an HD or don't get a PB!
Not HDing and still managing a rate of 30 when your legs had gone is a real achievement in itself, let alone the 5s PB.

Well done.

Haha, thank you! I think I'm enough of a noob that I can still have PBs on bad days. So there isn't much point in me grinding out really small PBs, so no HDs!

Not a bad result and you pushed thru and know you can do better. I struggle with the balance of weights and CF too and deloading here and there is a good thing. Many CF workouts zap you leg strength for days too and impact the rowing. Nothing to feel bad about here.

Yeah, I'm currently in the middle of a week deload with no rowing. I actually don't miss it too much and I feel that I am slowly gravitating back towards crossfit. I have always been the guy who was relatively strong, with really bad cardio. Now my cardio has got a nice boost, so if I build my strength back, I should be way better at crossfit! I think there's a decent chance that gyms here in London shut again in winter, so I might be forced to get back into rowing.

[KeithT]

Not a bad result and you pushed thru and know you can do better. I struggle with the balance of weights and CF too and deloading here and there is a good thing. Many CF workouts zap you leg strength for days too and impact the rowing. Nothing to feel bad about here.

Yeah, I'm currently in the middle of a week deload with no rowing. I actually don't miss it too much and I feel that I am slowly gravitating back towards crossfit. I have always been the guy who was relatively strong, with really bad cardio. Now my cardio has got a nice boost, so if I build my strength back, I should be way better at crossfit! I think there's a decent chance that gyms here in London shut again in winter, so I might be forced to get back into rowing.

Rowing definitely helps with CF. I finish first in a lot of WODs because of having capacity. I have moved the other way though where I am more of a rower that does CF than a CF person that rows. I know I can make the Masters qualifier but not the Games where I am one of the better rowers world-wide for my age, so more focus there. Anyway, the added fitness and approved rowing will be a big plus for CF and the Open coming up always has rowing.

[winniewinser]

An unplanned, unexpected 6km PB by 46s. I was trying to get the cardiologist some data and felt good so kept going . Not having the HR on the PM5 helped too.

Last ticker tests tomorrow so hoping to get some sort of diagnosis after that

22:20.8 6,000m 1:51.7 251 1163 26
4:32.3 1,200m 1:53.4 240 1124 25
4:29.9 2,400m 1:52.4 246 1146 25
4:27.6 3,600m 1:51.5 252 1168 27
4:26.9 4,800m 1:51.2 254 1175 27
4:24.1 6,000m 1:50.0 263 1203 27

1st PB in a loooonnnnggg time

[KeithT]

An unplanned, unexpected 6km PB by 46s. I was trying to get the cardiologist some data and felt good so kept going . Not having the HR on the PM5 helped too.

Last ticker tests tomorrow so hoping to get some sort of diagnosis after that

22:20.8 6,000m 1:51.7 251 1163 26
4:32.3 1,200m 1:53.4 240 1124 25
4:29.9 2,400m 1:52.4 246 1146 25
4:27.6 3,600m 1:51.5 252 1168 27
4:26.9 4,800m 1:51.2 254 1175 27
4:24.1 6,000m 1:50.0 263 1203 27

1st PB in a loooonnnnggg time

Huge improvement with great pacing!! Way to go! Hope your test are OK. Love the unplanned and unexpected PBs.

[MartinSH4321]

An unplanned, unexpected 6km PB by 46s. I was trying to get the cardiologist some data and felt good so kept going . Not having the HR on the PM5 helped too.

Last ticker tests tomorrow so hoping to get some sort of diagnosis after that

22:20.8 6,000m 1:51.7 251 1163 26
4:32.3 1,200m 1:53.4 240 1124 25
4:29.9 2,400m 1:52.4 246 1146 25
4:27.6 3,600m 1:51.5 252 1168 27
4:26.9 4,800m 1:51.2 254 1175 27
4:24.1 6,000m 1:50.0 263 1203 27

1st PB in a loooonnnnggg time

Big congrats mate, as fast as your 5k pace, without any speed training for such a long time!
Good luck, I hope your cardiologist will have good news for you, then you'll have a lot of posts in this thread