New Personal Best! Brag About That New Pb!

[Stefan Strand]

Just came in after a 2k test out on the terras. I have had a pretty good training period of long slow stuff and a recent 5X2k told me I should take some seconds of my 2k.
So after 2,5k warmup I did 7:33,6 which is a 9s improvement, the spits were:
1:54 - 1:54 - 1:54 - 1:51

It never felt really difficult and I had some sprint left for the final 200, so with this behind me, I will dare tougher pacing and perhaps slip below 7:30 next time.

[winniewinser]

Just came in after a 2k test out on the terras. I have had a pretty good training period of long slow stuff and a recent 5X2k told me I should take some seconds of my 2k.
So after 2,5k warmup I did 7:33,6 which is a 9s improvement, the spits were:
1:54 - 1:54 - 1:54 - 1:51

It never felt really difficult and I had some sprint left for the final 200, so with this behind me, I will dare tougher pacing and perhaps slip below 7:30 next time.

Congrats Stefan, that a significant jump on a 2k so well done!

[nick rockliff]

Just came in after a 2k test out on the terras. I have had a pretty good training period of long slow stuff and a recent 5X2k told me I should take some seconds of my 2k.
So after 2,5k warmup I did 7:33,6 which is a 9s improvement, the spits were:
1:54 - 1:54 - 1:54 - 1:51

It never felt really difficult and I had some sprint left for the final 200, so with this behind me, I will dare tougher pacing and perhaps slip below 7:30 next time.

Nice one, well done.

[Dangerscouse]

2k TT from 3 weeks ago on New Years Eve:

Time Meters Pace Watts Cal/Hr S/M
7:54.4 2,000m 1:58.6 210 1022 23 161


Had no plans of trying this, but got in a zone and beat it by 2 seconds as the last interval of my 3k, 2,5k, 2k workout last night:

Time Meters Pace Watts Cal/Hr S/M
30:42.7 7,500m 2:02.8 189 949 23 163
12:29.1 3,000m 2:04.8 180 918 23 153
r: 5:00 541m
10:21.4 2,500m 2:04.2 182 927 23 161
r: 5:00 526m
7:52.2 2,000m 1:58.0 213 1032 25 175
r1,067m

Figure I better enjoy these huge beginner's gains the first few months, as the seconds will get harder and harder to cut as time goes on!

Well done Lou. That is really hard to PB as the last rep in an interval session

[Dangerscouse]

Just came in after a 2k test out on the terras. I have had a pretty good training period of long slow stuff and a recent 5X2k told me I should take some seconds of my 2k.
So after 2,5k warmup I did 7:33,6 which is a 9s improvement, the spits were:
1:54 - 1:54 - 1:54 - 1:51

It never felt really difficult and I had some sprint left for the final 200, so with this behind me, I will dare tougher pacing and perhaps slip below 7:30 next time.

Well done Stefan. If it never felt really bad, you have definitely got quite a lot more to chip off.

[Stefan Strand]

Well done Stefan. If it never felt really bad, you have definitely got quite a lot more to chip off.

Thank you all. And yes you are right, if putting the handle down does not even cross ones mind, it is possible to go faster.

[faach1]

Just came in after a 2k test out on the terras. I have had a pretty good training period of long slow stuff and a recent 5X2k told me I should take some seconds of my 2k.
So after 2,5k warmup I did 7:33,6 which is a 9s improvement, the spits were:
1:54 - 1:54 - 1:54 - 1:51

It never felt really difficult and I had some sprint left for the final 200, so with this behind me, I will dare tougher pacing and perhaps slip below 7:30 next time.

Well done Stefan, all the best!

[Tony Cook]

On the plan was a L2 session (3k,2.5k,2k) but it felt right to try to go strong for longer. Went for that odd 6k and aimed for 3x2k at sub 7min stitched together. Pleased to have made it as it knocked just over a minute off my previous PB.
Time Meters Pace Watts Cal/Hr S/M
20:57.5 6,000m 1:44.7 304 1346 28 167
4:12.1 1,200m 1:45.0 302 1339 29 158
4:12.5 2,400m 1:45.2 301 1334 29 161
4:11.6 3,600m 1:44.8 304 1345 28 170
4:11.2 4,800m 1:44.6 305 1350 28 174
4:10.0 6,000m 1:44.1 310 1365 28 174

[faach1]

On the plan was a L2 session (3k,2.5k,2k) but it felt right to try to go strong for longer. Went for that odd 6k and aimed for 3x2k at sub 7min stitched together. Pleased to have made it as it knocked just over a minute off my previous PB.
Time Meters Pace Watts Cal/Hr S/M
20:57.5 6,000m 1:44.7 304 1346 28 167
4:12.1 1,200m 1:45.0 302 1339 29 158
4:12.5 2,400m 1:45.2 301 1334 29 161
4:11.6 3,600m 1:44.8 304 1345 28 170
4:11.2 4,800m 1:44.6 305 1350 28 174
4:10.0 6,000m 1:44.1 310 1365 28 174

Big improvement Tony, that’s superb!

[max_ratcliffe]

Congratulations and based on that last 500, I can imagine getting out of breath! Very well done to last the distance!
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Well done Max! Never easy to PB a 2K no matter the erg!

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Give it a few goes, try to rate higher from the start. Should be able to get it 5/10 seconds faster.

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Love it. "I felt weak and sluggish in the warm up"....so obviously I'll end up with a PB.

That's also some real mental fortitude Max

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Nice finish there! I can taste the bile in the back of my mouth just looking at the last split

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Looks good Max, and hitting a milestone so exact is cool

Thanks all,

My previous PB was pretty ordinary and from before I had any sort of technique. I was always going to beat it unless I HD'd - hence the rather sedate start, which meant 1500m or so of relative comfort followed by 500m of increasing bleurgh.

Technique and balance still aren't there yet, and I haven't got the ankle extension part of the recovery right yet at high rates. Last 200m was at complete full bore and in complete oxygen debt: breathing at all at 60spm is pretty challenging!

[max_ratcliffe]

Just came in after a 2k test out on the terras. I have had a pretty good training period of long slow stuff and a recent 5X2k told me I should take some seconds of my 2k.
So after 2,5k warmup I did 7:33,6 which is a 9s improvement, the spits were:
1:54 - 1:54 - 1:54 - 1:51

It never felt really difficult and I had some sprint left for the final 200, so with this behind me, I will dare tougher pacing and perhaps slip below 7:30 next time.

Well done Stefan,
Agreed - your 5x2k pointed to this great result, and sub-7:30 should be there for the taking too.

Did you do any faster stuff as part of your warm up? A couple of 30 second bursts at race rate make all the difference for me - otherwise it's too much of a jump to get to 30+ spm.

[max_ratcliffe]

On the plan was a L2 session (3k,2.5k,2k) but it felt right to try to go strong for longer. Went for that odd 6k and aimed for 3x2k at sub 7min stitched together. Pleased to have made it as it knocked just over a minute off my previous PB.
Time Meters Pace Watts Cal/Hr S/M
20:57.5 6,000m 1:44.7 304 1346 28 167
4:12.1 1,200m 1:45.0 302 1339 29 158
4:12.5 2,400m 1:45.2 301 1334 29 161
4:11.6 3,600m 1:44.8 304 1345 28 170
4:11.2 4,800m 1:44.6 305 1350 28 174
4:10.0 6,000m 1:44.1 310 1365 28 174

Great stuff Tony,

Sub-21' is a great milestone, and it all looks under great control too (although I'm sure it didn't feel like it at times).

[Big J]

On the plan was a L2 session (3k,2.5k,2k) but it felt right to try to go strong for longer. Went for that odd 6k and aimed for 3x2k at sub 7min stitched together. Pleased to have made it as it knocked just over a minute off my previous PB.
Time Meters Pace Watts Cal/Hr S/M
20:57.5 6,000m 1:44.7 304 1346 28 167
4:12.1 1,200m 1:45.0 302 1339 29 158
4:12.5 2,400m 1:45.2 301 1334 29 161
4:11.6 3,600m 1:44.8 304 1345 28 170
4:11.2 4,800m 1:44.6 305 1350 28 174
4:10.0 6,000m 1:44.1 310 1365 28 174

Very good indeed. You pipped my 6k PB from yesterday by 2.7 seconds you b@stard!

[Stefan Strand]

Did you do any faster stuff as part of your warm up? A couple of 30 second bursts at race rate make all the difference for me - otherwise it's too much of a jump to get to 30+ spm.

That is good advice. I always make a few faster portions part of the warmup. But not specifically high rate, just pulling harder. Since my body is slowly shifting from muscular to wiry, I need to work on the rate for going faster.

[Stefan Strand]

On the plan was a L2 session (3k,2.5k,2k) but it felt right to try to go strong for longer. Went for that odd 6k and aimed for 3x2k at sub 7min stitched together. Pleased to have made it as it knocked just over a minute off my previous PB.
Time Meters Pace Watts Cal/Hr S/M
20:57.5 6,000m 1:44.7 304 1346 28 167
4:12.1 1,200m 1:45.0 302 1339 29 158
4:12.5 2,400m 1:45.2 301 1334 29 161
4:11.6 3,600m 1:44.8 304 1345 28 170
4:11.2 4,800m 1:44.6 305 1350 28 174
4:10.0 6,000m 1:44.1 310 1365 28 174

That is phenomenal!
And seemingly impossible to make such a big improvement at your level. Must have been a long time ago since the last 6k?