New Personal Best! Brag About That New Pb!

[winniewinser]

19:38.3

Nice

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

Max must be a mystic ... cheers

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

Cheers Stu...makes my 2k a but laughable

Excellent result! Good and consistent with string finish too.

Thx Keith

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

Cheers Max
It's in the post....can't guarantee it'll arrive

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

Lol....not sure there is much more in there atm

[Cassius]

5k, 19:17.4, 1:55.7. Beat my PB from 2019 by 0.4s/500.

1000 1:56.7 24
2000 1:56.0 24
3000 1:55.9 25
4000 1:55.8 27
5000 1:54.2 28

I feel like a 19:00 5k is attainable, having dropped ~1.5s/500 in 3 weeks, though this is probably the point at which gains are going to start getting much harder.

Still some way off 7:00 2k fitness. If Paul's Law holds, it would put me around 7:16.

[Dangerscouse]

5k, 19:17.4, 1:55.7. Beat my PB from 2019 by 0.4s/500.

1000 1:56.7 24
2000 1:56.0 24
3000 1:55.9 25
4000 1:55.8 27
5000 1:54.2 28

I feel like a 19:00 5k is attainable, having dropped ~1.5s/500 in 3 weeks, though this is probably the point at which gains are going to start getting much harder.

Still some way off 7:00 2k fitness. If Paul's Law holds, it would put me around 7:16.

Well done Cassius. It does sound like you're closer to your current potential with such a small improvement, but you should always believe that you can go faster.

Are you doing any structured training, or a plan?

[Cassius]

Well done Cassius. It does sound like you're closer to your current potential with such a small improvement, but you should always believe that you can go faster.

Are you doing any structured training, or a plan?

Thanks. This is the basis of my training: viewtopic.php?f=3&t=203074 pretty much a simplified Pete Plan. I've upped it to 5-6 sessions a week. Three SS (~10k each), one short intervals, one long intervals, and a day to retry a session I didn't nail (most likely long intervals) or, like today, have a crack at a 5k. It seems to be working pretty well so far as I've dropped 15 seconds or so off my season's best from three weeks ago.

By "small improvement", did you mean from my previous PB? Not sure that time is too representative (hope it's not anyway) as it was 3 years back and I wasn't training as much, or specifically for a 5k. I was doing the interactive 2k plan and skipping SS rows, because I didn't understand what they were for

[Spinal]

Max and Winnie congratulations on your recent 5k SkiErg results.

[Dangerscouse]

Thanks. This is the basis of my training: viewtopic.php?f=3&t=203074 pretty much a simplified Pete Plan. I've upped it to 5-6 sessions a week. Three SS (~10k each), one short intervals, one long intervals, and a day to retry a session I didn't nail (most likely long intervals) or, like today, have a crack at a 5k. It seems to be working pretty well so far as I've dropped 15 seconds or so off my season's best from three weeks ago.

By "small improvement", did you mean from my previous PB? Not sure that time is too representative (hope it's not anyway) as it was 3 years back and I wasn't training as much, or specifically for a 5k. I was doing the interactive 2k plan and skipping SS rows, because I didn't understand what they were for

Good to hear. There were two possibilities in my (superficial) thoughts. You either were close to your best and you were squeezing out really small wins, or you had changed your approach and you were now realising your potential. The latter is what's happening.

FWIW, up until about 2017 I used to do 10k almost every session and it was a full on assault: no thought or structure, and definitely no SS. I stalled at 36:21 and it was usually more in the 36:50- 37:10 range.

When I finally woke up and changed my approach, I quite rapidly made progress, across every other distance but the 10k was lagging behind. I had built a massive mental block on the 10k and I couldn't get past it, until one day I did and I went from 36:21 to 35:46. I always viewed a sub 36 10k as my holy grail, now it's more like a 35:20 is where I'm aiming.

The change of approach will pay dividends, and you're seeing that already. Stay patient and believe you can do it.

Easier said than done, but if you hold your finishing average pace for the entire 5k, you'll have a 19:02 finish. You can do it for 1k, so you're already on the way

[Cassius]

Thanks Stu. That's really useful, especially as the whole "Go slow to go fast" thing is so painfully counterintuitive.
It feels like the balance (3 SS, 3 hard per week) is about right, but if I was to change anything, what should it be? E.g. would there be more than marginal benefit doing extending one of my 10k SS rows to a 20k, or making it 4xSS + 2 intervals?

If I ever end up stalling at 36:21 for a 10k, I'll call that a win

[winniewinser]

Max and Winnie congratulations on your recent 5k SkiErg results.

Many thanks

500m up next

[winniewinser]

5k, 19:17.4, 1:55.7. Beat my PB from 2019 by 0.4s/500.

1000 1:56.7 24
2000 1:56.0 24
3000 1:55.9 25
4000 1:55.8 27
5000 1:54.2 28

I feel like a 19:00 5k is attainable, having dropped ~1.5s/500 in 3 weeks, though this is probably the point at which gains are going to start getting much harder.

Still some way off 7:00 2k fitness. If Paul's Law holds, it would put me around 7:16.

Congrats on the 5km PB

[Dangerscouse]

Thanks Stu. That's really useful, especially as the whole "Go slow to go fast" thing is so painfully counterintuitive.
It feels like the balance (3 SS, 3 hard per week) is about right, but if I was to change anything, what should it be? E.g. would there be more than marginal benefit doing extending one of my 10k SS rows to a 20k, or making it 4xSS + 2 intervals?

If I ever end up stalling at 36:21 for a 10k, I'll call that a win

Very counter intuitive, and it takes patience to see the results, so that's why I always say love the process, and make the results secondary.

I'd maybe make one of the hard rows a slower row, if you don't feel like your recovering properly, or maybe make it a semi-hard row. 4 SS, an interval and a hard longer distance. Quite a few options, and it's also an option to swap them around occasionally.

Making your 10k into a 20k will be beneficial too, and I made significant progress when I went from 40k a week, to 85k a week.

[Cassius]

Very counter intuitive, and it takes patience to see the results, so that's why I always say love the process, and make the results secondary.

I'd maybe make one of the hard rows a slower row, if you don't feel like your recovering properly, or maybe make it a semi-hard row. 4 SS, an interval and a hard longer distance. Quite a few options, and it's also an option to swap them around occasionally.

Making your 10k into a 20k will be beneficial too, and I made significant progress when I went from 40k a week, to 85k a week.

Got it. Bottom line: more miles are going to help, but they should be SS miles.

[btlifter]

Thanks Stu. That's really useful, especially as the whole "Go slow to go fast" thing is so painfully counterintuitive.
It feels like the balance (3 SS, 3 hard per week) is about right, but if I was to change anything, what should it be? E.g. would there be more than marginal benefit doing extending one of my 10k SS rows to a 20k, or making it 4xSS + 2 intervals?

If I ever end up stalling at 36:21 for a 10k, I'll call that a win

Very counter intuitive, and it takes patience to see the results, so that's why I always say love the process, and make the results secondary.

I'd maybe make one of the hard rows a slower row, if you don't feel like your recovering properly, or maybe make it a semi-hard row. 4 SS, an interval and a hard longer distance. Quite a few options, and it's also an option to swap them around occasionally.

Making your 10k into a 20k will be beneficial too, and I made significant progress when I went from 40k a week, to 85k a week.

Just want to double down on Stu's advice here. We know that "2-3" hard sessions tends to be the sweet spot. 3 probably gets you quicker faster. But 2 is probably a lot more sustainable.

[Sakly]

First 2k TT today: 6:58.2

[winniewinser]

First 2k TT today: 6:58.2

Great work and sub 7'....congrats

How did it feel? What where your splits?

[nick rockliff]

First 2k TT today: 6:58.2

Nice one, well done.