New Personal Best! Brag About That New Pb!

[Sakly]

First time unrestricted 30min after 3k warmup:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
30:00.0	8,283m	1:48.6	273	1238	30	172
5:00.0	1,376m	1:49.0	270	1229	30	165
10:00.0	1,375m	1:49.0	270	1227	30	170
15:00.0	1,375m	1:49.0	270	1227	29	173
20:00.0	1,376m	1:49.0	270	1229	30	173
25:00.0	1,375m	1:49.0	270	1227	30	175
30:00.0	1,407m	1:46.6	289	1294	31	180

Race plan: sit on 1:49 and empty the tank last 500m. Went well.
This was only a second slower than my 5k PB and on a lower rate, but upped the DF to 135.
Not really an all out effort as I had no idea how it would feel in the end. RPE of probably 8 until sprint at the end.
32/1513 of my age group - not too bad

[winniewinser]

First time unrestricted 30min after 3k warmup:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
30:00.0	8,283m	1:48.6	273	1238	30	172
5:00.0	1,376m	1:49.0	270	1229	30	165
10:00.0	1,375m	1:49.0	270	1227	30	170
15:00.0	1,375m	1:49.0	270	1227	29	173
20:00.0	1,376m	1:49.0	270	1229	30	173
25:00.0	1,375m	1:49.0	270	1227	30	175
30:00.0	1,407m	1:46.6	289	1294	31	180

Race plan: sit on 1:49 and empty the tank last 500m. Went well.
This was only a second slower than my 5k PB and on a lower rate, but upped the DF to 135.
Not really an all out effort as I had no idea how it would feel in the end. RPE of probably 8 until sprint at the end.
32/1513 of my age group - not too bad

Really strong work Sascha....well done!

[Dangerscouse]

First time unrestricted 30min after 3k warmup:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
30:00.0	8,283m	1:48.6	273	1238	30	172
5:00.0	1,376m	1:49.0	270	1229	30	165
10:00.0	1,375m	1:49.0	270	1227	30	170
15:00.0	1,375m	1:49.0	270	1227	29	173
20:00.0	1,376m	1:49.0	270	1229	30	173
25:00.0	1,375m	1:49.0	270	1227	30	175
30:00.0	1,407m	1:46.6	289	1294	31	180

Race plan: sit on 1:49 and empty the tank last 500m. Went well.
This was only a second slower than my 5k PB and on a lower rate, but upped the DF to 135.
Not really an all out effort as I had no idea how it would feel in the end. RPE of probably 8 until sprint at the end.
32/1513 of my age group - not too bad

Really good result Sascha, but you're in great shape atm, so it's not a surprise. Your 2k, 5k, 10k are all beatable too, so you should be aiming for them next.

I might have to aim for this one next week!

[Sakly]

Thx guys!

Stu, I am so glad that my physical condition has improved significantly recently. At the beginning of the year it was really a disaster. Also my gym sessions are much better.
Regarding 2, 5 and 10k I think the same, but I need some rest between these PB attempts as too many hard sessions are no good idea
Next will be 2k as it is our TOC

[Dangerscouse]

Thx guys!

Stu, I am so glad that my physical condition has improved significantly recently. At the beginning of the year it was really a disaster. Also my gym sessions are much better.
Regarding 2, 5 and 10k I think the same, but I need some rest between these PB attempts as too many hard sessions are no good idea
Next will be 2k as it is our TOC

Yeah, the delicate art of knowing when to do a TT / PB attempt is something that I all too often struggle with.

I think you should be aiming for 6:45 or better for the 2k. You're good enough for that.

[Sakly]

Thx guys!

Stu, I am so glad that my physical condition has improved significantly recently. At the beginning of the year it was really a disaster. Also my gym sessions are much better.
Regarding 2, 5 and 10k I think the same, but I need some rest between these PB attempts as too many hard sessions are no good idea
Next will be 2k as it is our TOC

Yeah, the delicate art of knowing when to do a TT / PB attempt is something that I all too often struggle with.

I think you should be aiming for 6:45 or better for the 2k. You're good enough for that.

Today was not the right day if I would have decided by feel
But I was triggered very hard, so I had to go for it
Sometimes it is good to get stimulus from outside...

My idea for the 2k is to start at 1:41, see how I can handle that in the second split and adapt accordingly. This will result in your suggested range

[nick rockliff]

First time unrestricted 30min after 3k warmup:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
30:00.0	8,283m	1:48.6	273	1238	30	172
5:00.0	1,376m	1:49.0	270	1229	30	165
10:00.0	1,375m	1:49.0	270	1227	30	170
15:00.0	1,375m	1:49.0	270	1227	29	173
20:00.0	1,376m	1:49.0	270	1229	30	173
25:00.0	1,375m	1:49.0	270	1227	30	175
30:00.0	1,407m	1:46.6	289	1294	31	180

Race plan: sit on 1:49 and empty the tank last 500m. Went well.
This was only a second slower than my 5k PB and on a lower rate, but upped the DF to 135.
Not really an all out effort as I had no idea how it would feel in the end. RPE of probably 8 until sprint at the end.
32/1513 of my age group - not too bad

Great 30min, very well done.

[Sakly]

First time unrestricted 30min after 3k warmup:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
30:00.0	8,283m	1:48.6	273	1238	30	172
5:00.0	1,376m	1:49.0	270	1229	30	165
10:00.0	1,375m	1:49.0	270	1227	30	170
15:00.0	1,375m	1:49.0	270	1227	29	173
20:00.0	1,376m	1:49.0	270	1229	30	173
25:00.0	1,375m	1:49.0	270	1227	30	175
30:00.0	1,407m	1:46.6	289	1294	31	180

Race plan: sit on 1:49 and empty the tank last 500m. Went well.
This was only a second slower than my 5k PB and on a lower rate, but upped the DF to 135.
Not really an all out effort as I had no idea how it would feel in the end. RPE of probably 8 until sprint at the end.
32/1513 of my age group - not too bad

Great 30min, very well done.

Thank you, I am very satisfied

[Dangerscouse]

Today was not the right day if I would have decided by feel

Some of my best days have been on days when I really didn't want to, and some days when I think I'm firing on all cylinders, I have had disasters.

I remember one day, when I was rowing at the gym, I very nearly turned around when I was only about 500m away from the gym. When I did row, I did a SB 10k, and it felt great. There's just no way of knowing until you get knee deep into it.

[Sakly]

Today was not the right day if I would have decided by feel

Some of my best days have been on days when I really didn't want to, and some days when I think I'm firing on all cylinders, I have had disasters.

I remember one day, when I was rowing at the gym, I very nearly turned around when I was only about 500m away from the gym. When I did row, I did a SB 10k, and it felt great. There's just no way of knowing until you get knee deep into it.

Fully agreed
I had many trainings when I felt like crap in the beginning and it turned out very well in the end.
The thing is, I have a very strong mind and if my body is not really bad (means sick or with other issues) I can override feelings like aching muscles, burning lungs etc. very well and long.
My mental strength was always my biggest strength...

[MPx]

I have a very strong mind and if my body is not really bad (means sick or with other issues) I can override feelings like aching muscles, burning lungs etc. very well and long.
My mental strength was always my biggest strength...

I'm very envious. My mind is getting weaker and weaker it seems, with correspondng consequences - would be great to be able to push as hard as the physiology would allow rather than how hard the mind will allow.

Lovely to see an 82++ 30 mins knocked out so easily, well done.

[KeithT]

First time unrestricted 30min after 3k warmup:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
30:00.0	8,283m	1:48.6	273	1238	30	172
5:00.0	1,376m	1:49.0	270	1229	30	165
10:00.0	1,375m	1:49.0	270	1227	30	170
15:00.0	1,375m	1:49.0	270	1227	29	173
20:00.0	1,376m	1:49.0	270	1229	30	173
25:00.0	1,375m	1:49.0	270	1227	30	175
30:00.0	1,407m	1:46.6	289	1294	31	180

Race plan: sit on 1:49 and empty the tank last 500m. Went well.
This was only a second slower than my 5k PB and on a lower rate, but upped the DF to 135.
Not really an all out effort as I had no idea how it would feel in the end. RPE of probably 8 until sprint at the end.
32/1513 of my age group - not too bad

Excellent!! This is not surprising and was executed perfectly. I am glad Stu and I inspired you some. My 30' PB is my most recent one and I knew I could break it as my 10K was at the time about same pace as 30'. The minute TTs are tricky as you cant think "the faster I go the faster it's over with".

[Sakly]

I have a very strong mind and if my body is not really bad (means sick or with other issues) I can override feelings like aching muscles, burning lungs etc. very well and long.
My mental strength was always my biggest strength...

I'm very envious. My mind is getting weaker and weaker it seems, with correspondng consequences - would be great to be able to push as hard as the physiology would allow rather than how hard the mind will allow.

Lovely to see an 82++ 30 mins knocked out so easily, well done.

I hope I can keep this mental strength as long as possible.
Thank you!

Excellent!! This is not surprising and was executed perfectly. I am glad Stu and I inspired you some. My 30' PB is my most recent one and I knew I could break it as my 10K was at the time about same pace as 30'. The minute TTs are tricky as you cant think "the faster I go the faster it's over with".

Thank you, Keith, motivation was really welcome!

And you are absolutely right with what you write. It is difficult to find the right pacing for timing based runs. That was the reason for a bit conservative pacing. Don't get me wrong, it wasn't easy. But I think I could hold this pace also for a 10k where my current PB pace is 2s slower and was performed at 6th of October.
Obviously I have to update my 5k and 10k as well...

[DavidA]

First time unrestricted 30min after 3k warmup:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
30:00.0	8,283m	1:48.6	273	1238	30	172
5:00.0	1,376m	1:49.0	270	1229	30	165
10:00.0	1,375m	1:49.0	270	1227	30	170
15:00.0	1,375m	1:49.0	270	1227	29	173
20:00.0	1,376m	1:49.0	270	1229	30	173
25:00.0	1,375m	1:49.0	270	1227	30	175
30:00.0	1,407m	1:46.6	289	1294	31	180

Race plan: sit on 1:49 and empty the tank last 500m. Went well.
This was only a second slower than my 5k PB and on a lower rate, but upped the DF to 135.
Not really an all out effort as I had no idea how it would feel in the end. RPE of probably 8 until sprint at the end.
32/1513 of my age group - not too bad

Hooo weee!
Congratulations!
That is a quite a distance, and ranking!

David

[DavidA]

I'm very envious. My mind is getting weaker and weaker it seems, with correspondng consequences - would be great to be able to push as hard as the physiology would allow rather than how hard the mind will allow.

Sounds familiar, unfortunately.

David