New Personal Best! Brag About That New Pb!

[iangallagher]

This is very deserved mate. Your training has been superb, with incremental improvements day on day.

Very impressive, not just the result, but that rating, never been able to do that, over a 500 I would barely be able to rate so high.

I agree about the rating. It's not something I have ever mastered without feeling like I'm going to destroy my back. I suspect I lose a bit of pace in the recovery as I'm not powering back up the slide, and I'm too inclined to maximise my stroke length, as I feel like a shorter stroke is counter productive

Ian, do you use Ergdata and do you know your stroke length at r43? I'll be interested to know what it is

Thanks all

Stu - I use ergzone more now actually but hazarding a guess my stroke length at this rate wouldn’t be very impressive. It’s not that impressive anyway as I’m only 5’11

[iangallagher]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

This is soooo impressive! Going below 3:00 is one thing but now you are getting under 1:29 pace. You seemed to follow my positive split on the 1K too . I know you have done some good interval training but was it geared towards 1K or 2K or both?

Thank Keith. It’s a good question. We’ve just been doing short stuff as it’s still bearable in the Australian heat but the long endurance stuff has been neglected. We haven’t been aiming for the 1km but JD knows enough to suggest that recent times in training should suggest a PB then he gives the ahead to have a crack.
So we haven’t been specifically focussing on 1km, we just had a crack as training was indicating a PB

[faach1]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

[Tony Cook]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

Strong PB. 6:30 is easily possible for you now IMO, just by sorting out your pacing. Too quick to start into too slow. I reckon if you immediately settle into 1:37.5 pace you’d easily hold that for 1500m then wind it up for the last 300m.

[faach1]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

Strong PB. 6:30 is easily possible for you now IMO, just by sorting out your pacing. Too quick to start into too slow. I reckon if you immediately settle into 1:37.5 pace you’d easily hold that for 1500m then wind it up for the last 300m.

Thanks Tony, pacing was a bit haywire lots to improve in!

[winniewinser]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

HUGE improvement

More to come as you have age on your side and are clearly talented.

[faach1]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

HUGE improvement

More to come as you have age on your side and are clearly talented.

Thanks Alex, i just hope I’m not “rushing” my training.

[Tandstad]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

Oh my!! Has to be one of the largest improvements in a 2K pb I have seen, especially at this very strong level good job, big congrats!

[faach1]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

Oh my!! Has to be one of the largest improvements in a 2K pb I have seen, especially at this very strong level good job, big congrats!

Thanks J-A! At least now I don’t have to touch a 2k for a while. I really want to reach 400m for 1’. It will be tough but I honestly do think it’s possible as a LWT.

[Big J]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

Superb! Monstrous improvement.

[max_ratcliffe]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

Very nice Ian and very good rating too. Can't say I'm surprised. Interesting positive split there, but very consistent... not really a fly and die, but I bet that hurt

[max_ratcliffe]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

Very fast indeed, but TBH not unexpected given where your previous pb was relative to the 1' wr.

I agree with Tony: 6:30 is there for the taking with a less aggressive opening.

But irrespective of that and whatever even more impressive
times you might achieve in the future, this is still an outstanding result.

[hjs]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

HUGE improvement

More to come as you have age on your side and are clearly talented.

Thanks Alex, i just hope I’m not “rushing” my training.

Seldom seen such a Jump, though you where a sprinter, found you 100k sessions already “wierd”, but now makes much more sense. You already are sub 6.30, given the improvement sub 6.20 next.
Age is on your side, if you can stay lightweight, given your height/age will be ?

[faach1]

BIG 2k PB!


Time Meters Pace Watts Cal/Hr S/M
6:33.7 2,000m 1:38.4 367 1563 36
1:34.1 500m 1:34.1 420 1745 35
1:39.5 1,000m 1:39.5 355 1522 36
1:42.4 1,500m 1:42.4 326 1421 36
1:37.5 2,000m 1:37.5 378 1599 38

Previous PB was 7:07.2 but in hindsight the training I did leading up to that effort was nowhere near what is needed for me, with too little low rate stuff and too much training at too low an intensity (around UT2.5/3). Overall, I’m really happy with this! I think with more focus 6:30 could be possible. However, I’m actually at a stage in my training where I’m just enjoying training whatever the distance.

Very fast indeed, but TBH not unexpected given where your previous pb was relative to the 1' wr.

I agree with Tony: 6:30 is there for the taking with a less aggressive opening.

But irrespective of that and whatever even more impressive
times you might achieve in the future, this is still an outstanding result.

Thanks Max, at least I can leave the 2k alone for a bit and work on sprints

HUGE improvement

More to come as you have age on your side and are clearly talented.

Thanks Alex, i just hope I’m not “rushing” my training.

Seldom seen such a Jump, though you where a sprinter, found you 100k sessions already “wierd”, but now makes much more sense. You already are sub 6.30, given the improvement sub 6.20 next.
Age is on your side, if you can stay lightweight, given your height/age will be ?

Thanks Henry, at the moment making LWT is ok given my age I guess.

[Tony Cook]

60’ row session on the plan so thought I’d pick off some ‘low hanging fruit’ and crack the 16k in an hour - and what’s an extra 93m to make it 10 miles?
Made it harder for myself at the end by a little complacency and doing the 4th 12 mins at 20 SPM with 1:52.5 average. Meant my last 12 mins was max HR and faster pace than needed.
Pleased to hit the target though.
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 16,094m 1:51.8 250 1160 22 146
12:00.0 3,147m 1:54.3 234 1104 23 131
24:00.0 3,183m 1:53.1 242 1132 23 134
36:00.0 3,188m 1:52.9 243 1136 22 145
48:00.0 3,198m 1:52.5 245 1144 20 146
1:00:00.0 3,378m 1:46.5 289 1295 25 176