Very nice indeed!max_ratcliffe wrote: ↑January 21st, 2021, 7:13 pmGreat stuff Tony,Tony Cook wrote: ↑January 21st, 2021, 3:25 pmOn 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
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).
New Personal Best! Brag About That New Pb!
- hjs
- Marathon Poster
- Posts: 10076
- Joined: March 16th, 2006, 3:18 pm
- Location: Amstelveen the netherlands
Re: New Personal Best! Brag About That New Pb!
Re: New Personal Best! Brag About That New Pb!
Congratulations Tony, big PBTony Cook wrote: ↑January 21st, 2021, 3:25 pmOn 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 Happy :D](./images/smilies/icon_biggrin.gif)
39YO, 188 cm, 115 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)
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- Marathon Poster
- Posts: 10806
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: New Personal Best! Brag About That New Pb!
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 setTony Cook wrote: ↑January 21st, 2021, 3:25 pmOn 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
![Wink :wink:](./images/smilies/icon_wink.gif)
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
Re: New Personal Best! Brag About That New Pb!
Big J wrote: ↑January 21st, 2021, 8:03 pmVery good indeed. You pipped my 6k PB from yesterday by 2.7 seconds you b@stard!Tony Cook wrote: ↑January 21st, 2021, 3:25 pmOn 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![]()
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
Re: New Personal Best! Brag About That New Pb!
Thanks Stefan,Stefan Strand wrote: ↑January 22nd, 2021, 2:20 amThat is phenomenal!Tony Cook wrote: ↑January 21st, 2021, 3:25 pmOn 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
And seemingly impossible to make such a big improvement at your level. Must have been a long time ago since the last 6k?
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!
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
Re: New Personal Best! Brag About That New Pb!
Thanks Stu,Dangerscouse wrote: ↑January 22nd, 2021, 5:01 amThree 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 setTony Cook wrote: ↑January 21st, 2021, 3:25 pmOn 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![]()
Might do a 17:23 5k later.
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
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- Marathon Poster
- Posts: 10806
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: New Personal Best! Brag About That New Pb!
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
Re: New Personal Best! Brag About That New Pb!
Very nice and more to come.Stefan Strand wrote: ↑January 21st, 2021, 12:13 pmJust 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.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41
Re: New Personal Best! Brag About That New Pb!
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.Tony Cook wrote: ↑January 21st, 2021, 3:25 pmOn 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
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41
Re: New Personal Best! Brag About That New Pb!
39YO, 188 cm, 115 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)
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- Half Marathon Poster
- Posts: 2874
- Joined: October 10th, 2018, 6:43 am
Re: New Personal Best! Brag About That New Pb!
Very strong Tony, great effort!Tony Cook wrote: ↑January 21st, 2021, 3:25 pmOn 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
1983 Austria 1.86 94Kg
LP: 1:03.4 100m: 13.3 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
LP: 1:03.4 100m: 13.3 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
Re: New Personal Best! Brag About That New Pb!
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.
![Image](https://i.ibb.co/yQG665n/IMG-20210123-130959.jpg)
![Image](https://i.ibb.co/VpvrLFD/IMG-20210123-130839.jpg)
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.
![Image](https://i.ibb.co/yQG665n/IMG-20210123-130959.jpg)
![Image](https://i.ibb.co/VpvrLFD/IMG-20210123-130839.jpg)
40. 203cm. 101kg. Road/gravel cyclist with an occasional rowing habit.
100m - 15.0. 500m - 1:22.5. 1000m - 3:02.5. 2000m - 6:33.9. 5k - 16:44.2. 6k - 21:00.2. 30 minutes - 8636m. 30r20 - 8538m. 10k - 35:37. HM - 1.16:06.5
100m - 15.0. 500m - 1:22.5. 1000m - 3:02.5. 2000m - 6:33.9. 5k - 16:44.2. 6k - 21:00.2. 30 minutes - 8636m. 30r20 - 8538m. 10k - 35:37. HM - 1.16:06.5
Re: New Personal Best! Brag About That New Pb!
Impressive J, congratulations!Big J wrote: ↑January 23rd, 2021, 9:37 amI'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.
![]()
Freddie Hancock
MAD Team IRC
2k: 6:22.6 (Somerset VIRC)
MAD Team IRC
2k: 6:22.6 (Somerset VIRC)
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- Marathon Poster
- Posts: 10806
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: New Personal Best! Brag About That New Pb!
Very impressive 30 mate. That sprint for home is outrageous tooBig J wrote: ↑January 23rd, 2021, 9:37 amI'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.
![]()
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
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- Half Marathon Poster
- Posts: 2397
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: New Personal Best! Brag About That New Pb!
Your getting good at this, well done.Big J wrote: ↑January 23rd, 2021, 9:37 amI'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.
![]()
67 6' 4" 108kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6