New Personal Best! Brag About That New Pb!

[hjs]

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

Really can’t tell from a distance, age is a factor, but certainly not the only, top lightweights often are your height. It mostly depends on how much effort you need to take to stay this weight. And that’s not looking at average (fat) Joe.
If you can eat relative normal and have enough energy to train its fine.
If you are still growing a bit, it will be difficult.

Anyway, given the progress you are making it looks fine

[Dangerscouse]

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 impressive result Freddie, and I agree with Tony's comments

[max_ratcliffe]

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

Smashed it by a metre Tony.

16k is a great milestone and you have made it look pretty easy even if you did have to put the hammer down at the end.

[Tandstad]

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

Strong stuff Tony, not the least bit surprised that you broke the 16k barrier looking at how strong sessions you have had recently

[Dangerscouse]

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

10 miles at r22 in an hour isn't a tough session. Well done Tony

[winniewinser]

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

Excellent new PB

[faach1]

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

That’s a really strong row Tony!

[Dangerscouse]

10 miles at r22 in an hour is a tough session. Well done Tony

Oops, I just noticed I typed "isn't", and changed my mind about what I was going to say

[hjs]

10 miles at r22 in an hour is a tough session. Well done Tony

Oops, I just noticed I typed "isn't", and changed my mind about what I was going to say

Strong Hour indeed, and nice upwards curve all the way!

[Tony Cook]

10 miles at r22 in an hour is a tough session. Well done Tony

Oops, I just noticed I typed "isn't", and changed my mind about what I was going to say

Ha! I read it as ‘is’ on the original. I know you’d have done 28ish but that’s not me. I’m comfortable plodding at 23/24 and then realised I’ve dropped to 22 after 20 mins or so.

[DavidA]

Who knew that hard work pays off?!?! PB by 1 min 38 seconds!!!! This is possibly my proudest PB, as I was only hoping for getting 1:18.00, and in my wildest dreams I was hoping for 1:17.30.

Eyes closed for the vast majority of it, so I didn't let my preconceived ideas slow me down, and I took inspiration from Jo Andre and set off aggressively and hoped for the best.

I only started to wobble with 3k to go, but there were a few very major wobbles.

Wow!
That is a huge leap in time!
Congratulations!

David

[DavidA]

5k TT PB -24s
was sub 1:50.0 but targets are for smashing right! . Needed a huge effort in the last 1k but I managed to break through to sub 18' . Didn't think this was possible but it's amazing what your body will do after a talking to

17:59.8 5,000m 1:47.9 28
3:36.5 1,000m 1:48.2 27
3:37.0 2,000m 1:48.5 27
3:37.2 3,000m 1:48.6 28
3:37.9 4,000m 1:48.9 29
3:31.4 5,000m 1:45.7 33

Woo Hoo!
Congratulations on a big increase in your PR, and breaking 18 min!

David

[DavidA]

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.

Big congratulations!
I am waiting now to see you break 6:30.

David

[DavidA]

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

Congratulations on the PB, and making the 'stretch goal' as well!

David

[winniewinser]

5k TT PB -24s
was sub 1:50.0 but targets are for smashing right! . Needed a huge effort in the last 1k but I managed to break through to sub 18' . Didn't think this was possible but it's amazing what your body will do after a talking to

17:59.8 5,000m 1:47.9 28
3:36.5 1,000m 1:48.2 27
3:37.0 2,000m 1:48.5 27
3:37.2 3,000m 1:48.6 28
3:37.9 4,000m 1:48.9 29
3:31.4 5,000m 1:45.7 33

Woo Hoo!
Congratulations on a big increase in your PR, and breaking 18 min!

David

Thx David