New Personal Best! Brag About That New Pb!

[Big J]

Hoo-ahh, great job Big J!! not at all surprised, but breaking into sub 17 is nevertheless a huge undertaking! That last k is blistering! Sub 6:20 should be well within reach with your huge power.

Well done, sub 17 is a BIG milestone!

Just wow ....amazing push BigJ

2k is mentally a toughie but ultimately it's just a 2k and if doesn't happen on a given day there's always tomorrow. The more you do the easier they become. The longer they're left the more the spectre of distance looms
Smash it!!!

Thanks chaps.

I had to push it really bloody hard to get under 17 min at the end. The final real-time split time shown on screen was 1:26/500m.

I was thinking about the 2k overnight (I'm quite good at insomnia) and think that probably the best way for me to approach it is to start off steady and negative split it. So 1:38 on the first 500m, 1:36 the second, 1:34 the third and 1:32 the final 500m. If I aim for that, I might be able to shave a couple of seconds off beyond that to come in at 6:18 or so. Maybe......possibly!

[hjs]

Big PB this evening on the 5km.

I didn't have any intention of going for a pb, rather 2x5km at about 17:30 was the plan. But having set off a bit fast, seeing low 17s as the projected finish time, I decided to maintain the faster pace, upping it a bit at the 3km mark, and then again at 4km. I sprinted the final 300m and was still just about accelerating at the end. This was definitely a max effort for me for the moment though.

16:58.0-----5000-----1:41.8-----27spm-----173bpm
------------------------------------------------------------
-3:26.8-----1000-----1:43.4-----25spm-----163bpm
-3:25.8-----2000-----1:42.9-----26spm-----171bpm
-3:25.3-----3000-----1:42.6-----27spm-----175bpm
-3:23.3-----4000-----1:41.6-----27spm-----178bpm
-3:16.8-----5000-----1:38.4-----30spm-----181bpm

I think this PB will stand for a fair while for me. Not something I'd like to repeat in a hurry. I do need to sort out my 2k now. Being frank, I'm just a bit scared of it. I can accidently stray into pb zone with something like a 5k by accelerating through the row, but I know with a 2k that it just has to be fast from the off. 6:20 would be my short term goal and I think I ought to be able to do it, but the mental side of it always lets me down.

Easy peasy.

I say work on your mental side. Erging is a mindgame, because you see the numbers all the time.

This will not stand long, to much left to be it a max effort and you are way to much a newby. Next goal 16.30

Nice rating btw, even a big unit like you, does profit from a fluffy rate. Well done.

Re if you want to put in a decent 2k, start doing 2k interval work.

Stuff like. 4x1k rest 5 pace will be around 2k plus 1
5x750 rest 3.30 2k minus 1
8x500 rest 2 2k minus 2.

Doing so gets you used to 2k pace/rating. The 4x1k is a very good Predictor.

[Big J]

Big PB this evening on the 5km.

I didn't have any intention of going for a pb, rather 2x5km at about 17:30 was the plan. But having set off a bit fast, seeing low 17s as the projected finish time, I decided to maintain the faster pace, upping it a bit at the 3km mark, and then again at 4km. I sprinted the final 300m and was still just about accelerating at the end. This was definitely a max effort for me for the moment though.

16:58.0-----5000-----1:41.8-----27spm-----173bpm
------------------------------------------------------------
-3:26.8-----1000-----1:43.4-----25spm-----163bpm
-3:25.8-----2000-----1:42.9-----26spm-----171bpm
-3:25.3-----3000-----1:42.6-----27spm-----175bpm
-3:23.3-----4000-----1:41.6-----27spm-----178bpm
-3:16.8-----5000-----1:38.4-----30spm-----181bpm

I think this PB will stand for a fair while for me. Not something I'd like to repeat in a hurry. I do need to sort out my 2k now. Being frank, I'm just a bit scared of it. I can accidently stray into pb zone with something like a 5k by accelerating through the row, but I know with a 2k that it just has to be fast from the off. 6:20 would be my short term goal and I think I ought to be able to do it, but the mental side of it always lets me down.

Easy peasy.

I say work on your mental side. Erging is a mindgame, because you see the numbers all the time.

This will not stand long, to much left to be it a max effort and you are way to much a newby. Next goal 16.30

Nice rating btw, even a big unit like you, does profit from a fluffy rate. Well done.

Re if you want to put in a decent 2k, start doing 2k interval work.

Stuff like. 4x1k rest 5 pace will be around 2k plus 1
5x750 rest 3.30 2k minus 1
8x500 rest 2 2k minus 2.

Doing so gets you used to 2k pace/rating. The 4x1k is a very good Predictor.

Thanks mate

It felt hard enough at the time, but I appreciate that with that kind of acceleration at the end, there is probably a bit more in there.

I'm going to spend a while working around the 30 minute time to build up my base fitness. At the moment, I think I'm just taking advantage of my physical size and strength without having the underlying fitness to back it up.

If I were to guess, I'd reckon I could just about manage 3:10 for 4x1k.

But I'll do a month or two of longer distance work, get my aerobic fitness improved and then revisit my 2k. My 10k needs attention too, as it ought to be almost 3 minutes quicker.

[hjs]

Thanks mate

It felt hard enough at the time, but I appreciate that with that kind of acceleration at the end, there is probably a bit more in there.

I'm going to spend a while working around the 30 minute time to build up my base fitness. At the moment, I think I'm just taking advantage of my physical size and strength without having the underlying fitness to back it up.

If I were to guess, I'd reckon I could just about manage 3:10 for 4x1k.

But I'll do a month or two of longer distance work, get my aerobic fitness improved and then revisit my 2k. My 10k needs attention too, as it ought to be almost 3 minutes quicker.

No doubt it felt hard, but you negative splitted and had a big finish, so no, not 100% max.
About that mindset, there is zero need to talk yourself down, so simply don’t, no need to be super optimistic, but you simply are nowhere near your potential, where that is, you don’t know. But its 100% certain you will get a good bit better

Re longer work. A good way of getting those in and at the same time building your stroke is doing L4 work outs. Google wolverine plan, L4 paces. I would use 6.30 as a reference pace for you.

3.10 on 4x1k would give 6.16 give or take a few seconds, but never 5 seconds off, up or down.

[max_ratcliffe]

I have a LWT 100m TT challenge this month so decided to have a crack at the end of my session today.....first try was 18.0s which was 0.1s slower but the next one I managed a faster start and hit 17.7 which is 0.2s faster than my PB . I think there is more to come if I can improve the starts further.

0:17.7 100m 1:28.5 47
0:04.9 25m 1:38.0 49
0:04.3 50m 1:26.0 42
0:04.2 75m 1:24.0 57
0:04.3 100m 1:26.0 42

DF 181 which is bonkers high for me.

Very nice Alex,
I suspect that this isn't your favourite event, and there's no substitute for strength at these distances.
That said, Tyson Whitt's no monster, but he has some sprint WRs through rating in the 80s!

[max_ratcliffe]

Big PB this evening on the 5km.

I didn't have any intention of going for a pb, rather 2x5km at about 17:30 was the plan. But having set off a bit fast, seeing low 17s as the projected finish time, I decided to maintain the faster pace, upping it a bit at the 3km mark, and then again at 4km. I sprinted the final 300m and was still just about accelerating at the end. This was definitely a max effort for me for the moment though.

16:58.0-----5000-----1:41.8-----27spm-----173bpm
------------------------------------------------------------
-3:26.8-----1000-----1:43.4-----25spm-----163bpm
-3:25.8-----2000-----1:42.9-----26spm-----171bpm
-3:25.3-----3000-----1:42.6-----27spm-----175bpm
-3:23.3-----4000-----1:41.6-----27spm-----178bpm
-3:16.8-----5000-----1:38.4-----30spm-----181bpm

I think this PB will stand for a fair while for me. Not something I'd like to repeat in a hurry. I do need to sort out my 2k now. Being frank, I'm just a bit scared of it. I can accidently stray into pb zone with something like a 5k by accelerating through the row, but I know with a 2k that it just has to be fast from the off. 6:20 would be my short term goal and I think I ought to be able to do it, but the mental side of it always lets me down.

Jeepers. I agree with your sig - you should have been doing this for years! This is very strong indeed. Sub 17 is a very enviable milestone to hit.

Now stop it

[Dangerscouse]

Big PB this evening on the 5km.

I didn't have any intention of going for a pb, rather 2x5km at about 17:30 was the plan. But having set off a bit fast, seeing low 17s as the projected finish time, I decided to maintain the faster pace, upping it a bit at the 3km mark, and then again at 4km. I sprinted the final 300m and was still just about accelerating at the end. This was definitely a max effort for me for the moment though.

16:58.0-----5000-----1:41.8-----27spm-----173bpm
------------------------------------------------------------
-3:26.8-----1000-----1:43.4-----25spm-----163bpm
-3:25.8-----2000-----1:42.9-----26spm-----171bpm
-3:25.3-----3000-----1:42.6-----27spm-----175bpm
-3:23.3-----4000-----1:41.6-----27spm-----178bpm
-3:16.8-----5000-----1:38.4-----30spm-----181bpm

I think this PB will stand for a fair while for me. Not something I'd like to repeat in a hurry. I do need to sort out my 2k now. Being frank, I'm just a bit scared of it. I can accidently stray into pb zone with something like a 5k by accelerating through the row, but I know with a 2k that it just has to be fast from the off. 6:20 would be my short term goal and I think I ought to be able to do it, but the mental side of it always lets me down.

Very impressive mate. I agree with Henry, your last 1k is too fast for this to be a proper max effort. I'm sure it was really tough, but don't let your inner chimp talk you out of going faster, if only a little bit...and then a bit more

[robbiep]

2k day today, been putting this off

Old PB - 7:39.0 - set back in August 2020

Target - hoping to see somewhere around 7:30-7:32. Dreams of sub-7:30

Plan : hold anything under 1:54 for the first 1k. If feeling OK, start raising the pace with 1k to go, and do the same with 500m to go. If 'hanging on' at 1k, try to hold the same until 500m left, then empty the tank

500m - 1:54.0 This is easy !
1000m - 1:53.6 Feeling hard, but I can up it a bit
1500m - 1:52.8 Everything hurts. Including my eyelids. Time to dig deep
2000m - 1:49.5

Total : 7:29.9 !

[winniewinser]

Very nice Alex,
I suspect that this isn't your favourite event, and there's no substitute for strength at these distances.
That said, Tyson Whitt's no monster, but he has some sprint WRs through rating in the 80s!

Thx Max. Yeah LWTs like me are not going to trouble too many records . I think Tyson is on slides which helps I believe but his times are unbelievable.

2k day today, been putting this off

Old PB - 7:39.0 - set back in August 2020

Target - hoping to see somewhere around 7:30-7:32. Dreams of sub-7:30

Plan : hold anything under 1:54 for the first 1k. If feeling OK, start raising the pace with 1k to go, and do the same with 500m to go. If 'hanging on' at 1k, try to hold the same until 500m left, then empty the tank

500m - 1:54.0 This is easy !
1000m - 1:53.6 Feeling hard, but I can up it a bit
1500m - 1:52.8 Everything hurts. Including my eyelids. Time to dig deep
2000m - 1:49.5

Total : 7:29.9 !

Congrats Robbie

[Dangerscouse]

2k day today, been putting this off

Old PB - 7:39.0 - set back in August 2020

Target - hoping to see somewhere around 7:30-7:32. Dreams of sub-7:30

Plan : hold anything under 1:54 for the first 1k. If feeling OK, start raising the pace with 1k to go, and do the same with 500m to go. If 'hanging on' at 1k, try to hold the same until 500m left, then empty the tank

500m - 1:54.0 This is easy !
1000m - 1:53.6 Feeling hard, but I can up it a bit
1500m - 1:52.8 Everything hurts. Including my eyelids. Time to dig deep
2000m - 1:49.5

Total : 7:29.9 !

You dug really deep for that last 500m. Well done Robbie

[nick rockliff]

Big PB this evening on the 5km.

I didn't have any intention of going for a pb, rather 2x5km at about 17:30 was the plan. But having set off a bit fast, seeing low 17s as the projected finish time, I decided to maintain the faster pace, upping it a bit at the 3km mark, and then again at 4km. I sprinted the final 300m and was still just about accelerating at the end. This was definitely a max effort for me for the moment though.

16:58.0-----5000-----1:41.8-----27spm-----173bpm
------------------------------------------------------------
-3:26.8-----1000-----1:43.4-----25spm-----163bpm
-3:25.8-----2000-----1:42.9-----26spm-----171bpm
-3:25.3-----3000-----1:42.6-----27spm-----175bpm
-3:23.3-----4000-----1:41.6-----27spm-----178bpm
-3:16.8-----5000-----1:38.4-----30spm-----181bpm

I think this PB will stand for a fair while for me. Not something I'd like to repeat in a hurry. I do need to sort out my 2k now. Being frank, I'm just a bit scared of it. I can accidently stray into pb zone with something like a 5k by accelerating through the row, but I know with a 2k that it just has to be fast from the off. 6:20 would be my short term goal and I think I ought to be able to do it, but the mental side of it always lets me down.

Nice 5k and great PB, well done. Just need to learn pace/rate control and you will find much more very soon.

[btlifter]

My HM time was low hanging fruit for me. Happy that it was Team Oarsome's January challenge (otherwise I wouldn't have done it)

This is still a beatable time for me, but the fruit is hanging much higher now:

1:14:27.9 /// 21097 /// 1:45.8 /// 23spm
3000 / 146.3
6000 / 146.2
9000 / 146.1
12000 / 145.2
15000 / 148.6
18000 / 145.8
21000 / 143.2
21097 / 134.3

[Tandstad]

My HM time was low hanging fruit for me. Happy that it was Team Oarsome's January challenge (otherwise I wouldn't have done it)

This is still a beatable time for me, but the fruit is hanging much higher now:

1:14:27.9 /// 21097 /// 1:45.8 /// 23spm
3000 / 146.3
6000 / 146.2
9000 / 146.1
12000 / 145.2
15000 / 148.6
18000 / 145.8
21000 / 143.2
21097 / 134.3

Holy smokes Cam, that is a brilliant time big congrats!!

[btlifter]

Holy smokes Cam, that is a brilliant time big congrats!!

Thanks, I actually owe my time to you a little bit. I mentioned to Stu that I didn't know if the weight I gained might slow me down over these longer distances and he reminded me of your hm time. It helped to inspire me!

[nick rockliff]

My HM time was low hanging fruit for me. Happy that it was Team Oarsome's January challenge (otherwise I wouldn't have done it)

This is still a beatable time for me, but the fruit is hanging much higher now:

1:14:27.9 /// 21097 /// 1:45.8 /// 23spm
3000 / 146.3
6000 / 146.2
9000 / 146.1
12000 / 145.2
15000 / 148.6
18000 / 145.8
21000 / 143.2
21097 / 134.3

Nice HM, but like you say, much more to come. You were 2 secs slower than my PB which I did age 48

Mine was also a Team Oarsome Challenge back in 2005, spooky!