New Personal Best! Brag About That New Pb!

[max_ratcliffe]

20:18.2 5,000m 2:01.8 194 966 34 174

Not only a PB, but a 17 second PB. Really good result mate, well done

Whoop Whoop.....great job Max and a PB too

I'd almost forgotten TBH .....need to squeeze this into my training plan this week. Might have to be at the weekend now

Thanks gents,

Well done on your 10k Alex - sub 20 for the 5k will be too easy. I think 19:40 should be your target.

[max_ratcliffe]

Today got an idea of what could be possible in a single 2k.
Performed c2's WOD 2x2k 4r (with increasing rate from 26 to 32) and got a 7:13.1 in the second run.
As this was surely not all out I think on a good day with proper warmup probably a near to 7 could be manageable.

Very good Sascha,

I think you could probably go sub-7 already. It might hurt a bit though! 28spm is definitely on the low side for a 2k. As you get more accustomed to the erg, a slightly higher rate for the whole thing should be well within your reach and that'll get you there.

[Sakly]

Today got an idea of what could be possible in a single 2k.
Performed c2's WOD 2x2k 4r (with increasing rate from 26 to 32) and got a 7:13.1 in the second run.
As this was surely not all out I think on a good day with proper warmup probably a near to 7 could be manageable.

Very good Sascha,

I think you could probably go sub-7 already. It might hurt a bit though! 28spm is definitely on the low side for a 2k. As you get more accustomed to the erg, a slightly higher rate for the whole thing should be well within your reach and that'll get you there.

Thank you Max!
This is what I thought - sub 7 could already be reachable in terms of fitness. But I feel my strokes get sloppy when rating up. Even 32 was not feeling nice and powerful anymore, so higher ratings make no sense yet.
Hopefully I can try a 2k TT with proper warmup next monday at lunch break I want to see where I am in a more or less recovered state.

[winniewinser]

Thanks gents,

Well done on your 10k Alex - sub 20 for the 5k will be too easy. I think 19:40 should be your target.

.....yeah right......I think I'm just exhausting newbie gains and it's gonna get tougher real quick.

[max_ratcliffe]

Thanks gents,

Well done on your 10k Alex - sub 20 for the 5k will be too easy. I think 19:40 should be your target.

.....yeah right......I think I'm just exhausting newbie gains and it's gonna get tougher real quick.

A 2:03 10k looks a lot like a 1:58 5k.

Your fitness is probably better than your strength so I guess that would favour the 10k a bit, but depending on how much of a red line effort the 10k was, I really do think 19:40 is achievable.

And it would be 20s faster than Freddie Smulter atm. No idea what happened there - he must be carrying an injury?

[winniewinser]

Thanks gents,

Well done on your 10k Alex - sub 20 for the 5k will be too easy. I think 19:40 should be your target.

.....yeah right......I think I'm just exhausting newbie gains and it's gonna get tougher real quick.

A 2:03 10k looks a lot like a 1:58 5k.

Your fitness is probably better than your strength so I guess that would favour the 10k a bit, but depending on how much of a red line effort the 10k was, I really do think 19:40 is achievable.

And it would be 20s faster than Freddie Smulter atm. No idea what happened there - he must be carrying an injury?

Challenge accepted

[Sakly]

I think you could probably go sub-7 already. It might hurt a bit though! 28spm is definitely on the low side for a 2k.

Today 30min run with a test. Chose 4min packages to log and changed pacing during the run. Last 4min section tried to hold pace at or below 1:45/500 @26spm and it went good. It was hard, but I could manage it. That makes me think I can do the 7min @26spm when fresh and recovered

The 30min was first time, so it is my current PB @7830m - but surely not all out

[winniewinser]

I think you could probably go sub-7 already. It might hurt a bit though! 28spm is definitely on the low side for a 2k.

Today 30min run with a test. Chose 4min packages to log and changed pacing during the run. Last 4min section tried to hold pace at or below 1:45/500 @26spm and it went good. It was hard, but I could manage it. That makes me think I can do the 7min @26spm when fresh and recovered

The 30min was first time, so it is my current PB @7830m - but surely not all out

Congrats......about time we saw some all out attempts though ......stop sand bagging . Joking......progress is good!

[Sakly]

about time we saw some all out attempts though

You will! Definitely!
Today I didn't want to completely wear myself out, as I have a tough workout waiting for me tomorrow. Sunday recovery - monday lunch break my 2k TT will follow

[winniewinser]

5km Skierg PB - 27.7s

Gauntlets were thrown, challenges accepted... here's the result. Sub 20'

19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41

[Sakly]

19:38.3

Nice

It seems Max can estimate very well - so I will reach below 7 for my 2k as well

[Dangerscouse]

5km Skierg PB - 27.7s

Gauntlets were thrown, challenges accepted... here's the result. Sub 20'

19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41

if you're going to do it, do it properly. Great result Al

[KeithT]

5km Skierg PB - 27.7s

Gauntlets were thrown, challenges accepted... here's the result. Sub 20'

19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41

Excellent result! Good and consistent with string finish too.

[max_ratcliffe]

5km Skierg PB - 27.7s

Gauntlets were thrown, challenges accepted... here's the result. Sub 20'

19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41

Very good and very well controlled. That'll be $300 coaching fees.

[Dutch]

5km Skierg PB - 27.7s

Gauntlets were thrown, challenges accepted... here's the result. Sub 20'

19:38.3 5,000m 1:57.8 39
3:55.7 1,000m 1:57.8 39
3:55.9 2,000m 1:57.9 39
3:57.0 3,000m 1:58.5 39
3:57.1 4,000m 1:58.5 40
3:52.5 5,000m 1:56.2 41

Nice one winnie, I think you could have gone quicker though! . Big well done though.