New Personal Best! Brag About That New Pb!

[Dino]

1km TT - PB by 3.9s
Previous PB felt light so thought I could beat it. Would have loved sub 3:20 but maybe after a bit more training.

3:20.7 1,000m 1:40.3 29
0:49.8 250m 1:39.6 30
0:51.0 500m 1:42.0 28
0:51.1 750m 1:42.2 28
0:48.7 1,000m 1:37.4 33

That's very quick and a great finish! Well done
That must have hurt!

[nick rockliff]

1km TT - PB by 3.9s
Previous PB felt light so thought I could beat it. Would have loved sub 3:20 but maybe after a bit more training.

3:20.7 1,000m 1:40.3 29
0:49.8 250m 1:39.6 30
0:51.0 500m 1:42.0 28
0:51.1 750m 1:42.2 28
0:48.7 1,000m 1:37.4 33

Nice one, well done.

[Tony Cook]

1km TT - PB by 3.9s
Previous PB felt light so thought I could beat it. Would have loved sub 3:20 but maybe after a bit more training.

3:20.7 1,000m 1:40.3 29
0:49.8 250m 1:39.6 30
0:51.0 500m 1:42.0 28
0:51.1 750m 1:42.2 28
0:48.7 1,000m 1:37.4 33

Great stuff and good pacing.
I’m scared of the 1k but will have to give it a go when I’m done with the 2k.

[MartinSH4321]

1km TT - PB by 3.9s
Previous PB felt light so thought I could beat it. Would have loved sub 3:20 but maybe after a bit more training.

3:20.7 1,000m 1:40.3 29
0:49.8 250m 1:39.6 30
0:51.0 500m 1:42.0 28
0:51.1 750m 1:42.2 28
0:48.7 1,000m 1:37.4 33

Well done mate, big improvement! Rating looks pretty low and a very strong finish, you definitely have sub3:20 in you already

[Tandstad]

1km TT - PB by 3.9s
Previous PB felt light so thought I could beat it. Would have loved sub 3:20 but maybe after a bit more training.

3:20.7 1,000m 1:40.3 29
0:49.8 250m 1:39.6 30
0:51.0 500m 1:42.0 28
0:51.1 750m 1:42.2 28
0:48.7 1,000m 1:37.4 33

Big congratulations Alex, no big surprise you PB'ed, but doing it by 4 seconds on the 1k, that is huge!!

[iangallagher]

Really well done again Alex!

30 mins for me. Tried yesterday and pulled out at 6km. felt stuffed. I was pushing for 8500 but im not there yet.
Went again today with more cautious pacing and put all my money on a fast finish to get me there. Again - felt hard but was in a better headspace today for it

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,481m 1:46.1 293 1307 30
3:45.0 1,044m 1:47.7 280 1262 30
7:30.0 1,048m 1:47.3 283 1273 29
11:15.0 1,052m 1:46.9 286 1284 30
15:00.0 1,053m 1:46.8 287 1287 30
18:45.0 1,056m 1:46.5 289 1296 31
22:30.0 1,057m 1:46.4 290 1299 31
26:15.0 1,062m 1:45.9 294 1313 31
30:00.0 1,109m 1:41.4 335 1453 34

[lindsayh]

your rapid progress is amazing Ian - super strong - now just have to update your sig!

@WW - that is a huge lump too for the 1k well done

[Dangerscouse]

1km TT - PB by 3.9s
Previous PB felt light so thought I could beat it. Would have loved sub 3:20 but maybe after a bit more training.

3:20.7 1,000m 1:40.3 29
0:49.8 250m 1:39.6 30
0:51.0 500m 1:42.0 28
0:51.1 750m 1:42.2 28
0:48.7 1,000m 1:37.4 33

Almost four seconds improvement on a 1k is a massive effort mate. Sub 3:20 isn't going to be an issue for you.

Really well done again Alex!

30 mins for me. Tried yesterday and pulled out at 6km. felt stuffed. I was pushing for 8500 but im not there yet.
Went again today with more cautious pacing and put all my money on a fast finish to get me there. Again - felt hard but was in a better headspace today for it

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,481m 1:46.1 293 1307 30
3:45.0 1,044m 1:47.7 280 1262 30
7:30.0 1,048m 1:47.3 283 1273 29
11:15.0 1,052m 1:46.9 286 1284 30
15:00.0 1,053m 1:46.8 287 1287 30
18:45.0 1,056m 1:46.5 289 1296 31
22:30.0 1,057m 1:46.4 290 1299 31
26:15.0 1,062m 1:45.9 294 1313 31
30:00.0 1,109m 1:41.4 335 1453 34

Great PB mate, and I'm not surprised at all that you managed to PB. Are you going to add it to the CTC?

You need to keep sharp though, as I'm aiming to beat that distance now

[winniewinser]

That's very quick and a great finish! Well done
That must have hurt!

Nice one, well done.

Great stuff and good pacing.
I’m scared of the 1k but will have to give it a go when I’m done with the 2k.

Well done mate, big improvement! Rating looks pretty low and a very strong finish, you definitely have sub3:20 in you already

Big congratulations Alex, no big surprise you PB'ed, but doing it by 4 seconds on the 1k, that is huge!!

@WW - that is a huge lump too for the 1k well done

Almost four seconds improvement on a 1k is a massive effort mate. Sub 3:20 isn't going to be an issue for you.

Thanks chaps, appreciate the kind words and encouragement.
Pacing was not really what I was after as I went of like a greyhound on acid but caught myself in the middle 500 before closing my eyes and thinking of England in the last 250 Maybe with a more conservative start I could get the sub 3:20. Sprinting is not really my bag but I'm happy to be 92nd percentile with this effort.

Really well done again Alex!

30 mins for me. Tried yesterday and pulled out at 6km. felt stuffed. I was pushing for 8500 but im not there yet.
Went again today with more cautious pacing and put all my money on a fast finish to get me there. Again - felt hard but was in a better headspace today for it

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,481m 1:46.1 293 1307 30
3:45.0 1,044m 1:47.7 280 1262 30
7:30.0 1,048m 1:47.3 283 1273 29
11:15.0 1,052m 1:46.9 286 1284 30
15:00.0 1,053m 1:46.8 287 1287 30
18:45.0 1,056m 1:46.5 289 1296 31
22:30.0 1,057m 1:46.4 290 1299 31
26:15.0 1,062m 1:45.9 294 1313 31
30:00.0 1,109m 1:41.4 335 1453 34

Cheers Ian....just hanging on your coat tails!
How you can do this after the blistering effort yesterday is beyond me. My legs are fried after 1km!
Keep it up fella.

[max_ratcliffe]

Happened upon an improvement in my half-marathon today. Like last time I had a 90’ UT2 session planned so set the distance for a HM and capped HR at 138 (almost). Took just over a minute off my previous. Would squeezed a few more seconds if I didn’t have to stop to clean an annoying bit of dirt off a seat roller after 15 mins.
Time Meters Pace Watts Cal/Hr S/M
1:23:13.1 21,097m 1:58.3 211 1026 19 134
16:57.1 4,300m 1:58.2 212 1028 20 129
16:46.3 8,600m 1:57.0 218 1051 20 133
16:53.5 12,900m 1:57.8 214 1035 20 135
17:11.9 17,200m 1:59.9 203 997 19 139
15:24.2 21,097m 1:58.5 210 1022 19 136

Very nice Tony, especially with the HR cap. 15 mins is a terrible time to have to stop even for a few seconds - must have been tempting to knock it on the head and come back another day.

[max_ratcliffe]

1km TT - PB by 3.9s
Previous PB felt light so thought I could beat it. Would have loved sub 3:20 but maybe after a bit more training.

3:20.7 1,000m 1:40.3 29
0:49.8 250m 1:39.6 30
0:51.0 500m 1:42.0 28
0:51.1 750m 1:42.2 28
0:48.7 1,000m 1:37.4 33

Great work Alex,
(said through gritted teeth or perhaps typed with knotted fingers... I thought your 3:24.1 was within my compass - no chance for now of getting close to this). I am still surprised how your enforced base building period has improved not only your fitness, but also strengthened your stroke. Last 500m very impressive indeed. I'd have hurled.

30 mins for me. Tried yesterday and pulled out at 6km. felt stuffed. I was pushing for 8500 but im not there yet.
Went again today with more cautious pacing and put all my money on a fast finish to get me there. Again - felt hard but was in a better headspace today for it

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,481m 1:46.1 293 1307 30
3:45.0 1,044m 1:47.7 280 1262 30
7:30.0 1,048m 1:47.3 283 1273 29
11:15.0 1,052m 1:46.9 286 1284 30
15:00.0 1,053m 1:46.8 287 1287 30
18:45.0 1,056m 1:46.5 289 1296 31
22:30.0 1,057m 1:46.4 290 1299 31
26:15.0 1,062m 1:45.9 294 1313 31
30:00.0 1,109m 1:41.4 335 1453 34

This is stunning Ian. Very nice adherence to plan, too.

A slightly flatter pace should be easier physiologically and get you over that 8500, but so much easier said than done. "Of course it is happening inside your head ... but why on earth should that mean it is not real?"

[Dino]

30 mins for me. Tried yesterday and pulled out at 6km. felt stuffed. I was pushing for 8500 but im not there yet.
Went again today with more cautious pacing and put all my money on a fast finish to get me there. Again - felt hard but was in a better headspace today for it

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,481m 1:46.1 293 1307 30

I am detecting a pattern here... have a go one day - HD, do it the next day and smash it!
Huge distance - well done ... and nice target for Stu

[MartinSH4321]

Really well done again Alex!

30 mins for me. Tried yesterday and pulled out at 6km. felt stuffed. I was pushing for 8500 but im not there yet.
Went again today with more cautious pacing and put all my money on a fast finish to get me there. Again - felt hard but was in a better headspace today for it

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,481m 1:46.1 293 1307 30
3:45.0 1,044m 1:47.7 280 1262 30
7:30.0 1,048m 1:47.3 283 1273 29
11:15.0 1,052m 1:46.9 286 1284 30
15:00.0 1,053m 1:46.8 287 1287 30
18:45.0 1,056m 1:46.5 289 1296 31
22:30.0 1,057m 1:46.4 290 1299 31
26:15.0 1,062m 1:45.9 294 1313 31
30:00.0 1,109m 1:41.4 335 1453 34

Very strong as always, well done! 8500 next time

[winniewinser]

Great work Alex,
(said through gritted teeth or perhaps typed with knotted fingers... I thought your 3:24.1 was within my compass - no chance for now of getting close to this). I am still surprised how your enforced base building period has improved not only your fitness, but also strengthened your stroke. Last 500m very impressive indeed. I'd have hurled.

Thx Max but I reckon you can get close...gotta be worth a go

The last 250 was closed eyes and short sprinting strokes...around SR 38. Good job it finished when it did....my wife was getting worried I might keel over

[iangallagher]

I was left to my own devices today so wasnt sure what to do. Thought of Stu so i told myself to do an hour. Soon got bored of that and talked myself out at the halfway point and decided on a weights session.

Then after a day of chores i suddenly fancied going for something short and hard - 1km!
Planned to go off hard then just hang on for as long as possible. I was counting 10's from the very start to distract myself. Started getting very hard with 600 left but managed to grind it out for my first ever sub 3 and a 5 second pb
very very happy!

Time Meters Pace Watts Cal/Hr S/M
2:58.8 1,000m 1:29.4 490 1985 42
0:44.0 250m 1:27.9 514 2067 44
0:44.3 500m 1:28.5 503 2031 42
0:44.9 750m 1:29.8 483 1963 41
0:45.6 1,000m 1:31.1 461 1887 42