New Personal Best! Brag About That New Pb!

[hjs]

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).

Very nice indeed!

[Tandstad]

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

Congratulations Tony, big PB

[Dangerscouse]

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

Three comments Tony. 1) That's a great 6k, really good. 2) Your 5k needs to be smashed soon too. 3) my new 6k target has been set

[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

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

you mean I beat you at something!! Double bonus.

[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

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?

Thanks Stefan,
It was a few months ago. I only started last March and it was probably the hardest one of my first goes at each of the distances. Having done a couple of 4x2k all under 7 recently it was too tempting to try the 3x2k with no rest all under 7!

[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

Three comments Tony. 1) That's a great 6k, really good. 2) Your 5k needs to be smashed soon too. 3) my new 6k target has been set

Thanks Stu,
Might do a 17:23 5k later.

[Dangerscouse]

Thanks Stu,
Might do a 17:23 5k later.

do it!!!!

[KeithT]

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.

Very nice and more to come.

[KeithT]

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's a great 6K with the sub 7 minute 2k pace. Pacing looks good too, 6 K is an odd distance, think I have only done it like one time.

[Tandstad]

Thanks Stu,
Might do a 17:23 5k later.

do it!!!!

Nothing like a bit of UT2 on a Friday!

[MartinSH4321]

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 strong Tony, great effort!

[Big J]

I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.

It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.

The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.

I sprinted the last 30 seconds, so I included the final screen shot too.

[faach1]

I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.

It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.

The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.

I sprinted the last 30 seconds, so I included the final screen shot too.

Impressive J, congratulations!

[Dangerscouse]

I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.

It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.

The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.

I sprinted the last 30 seconds, so I included the final screen shot too.

Very impressive 30 mate. That sprint for home is outrageous too

[nick rockliff]

I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.

It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.

The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.

I sprinted the last 30 seconds, so I included the final screen shot too.

Your getting good at this, well done.