New Personal Best! Brag About That New Pb!

[Dangerscouse]

Decided to try a 500m TT with a fly and die approach after Keith's suggestion that this can work for the 500.
I've been pacing these previously. Result was massive PB. I certainly died at the end but I definitely flew for the first 250. Previous best 1:43.7

Time Meters Pace Watts Cal/Hr S/M
1:40.1 500m 1:40.1 349 1500 39
0:24.2 125m 1:36.8 386 1628 42
0:24.1 250m 1:36.4 391 1644 40
0:25.2 375m 1:40.8 342 1476 38
0:26.5 500m 1:46.0 294 1311 36

Massive improvement Kerry. Well done

[KeithT]

Decided to try a 500m TT with a fly and die approach after Keith's suggestion that this can work for the 500.
I've been pacing these previously. Result was massive PB. I certainly died at the end but I definitely flew for the first 250. Previous best 1:43.7

Time Meters Pace Watts Cal/Hr S/M
1:40.1 500m 1:40.1 349 1500 39
0:24.2 125m 1:36.8 386 1628 42
0:24.1 250m 1:36.4 391 1644 40
0:25.2 375m 1:40.8 342 1476 38
0:26.5 500m 1:46.0 294 1311 36

Great job! I take all credit for the improvement

Seriously though, as you can see you can fly and die a little more with the 500m. As Ian suggested, if you can settle a little you can maybe prevent the larger slowdown in the last 125 but you can also train to maintain near max speed. Trying to go really hard and settle is a hard thing to do but you can work it out. I know you said you won't test it again soon and I think that's a good idea but being so close to sub 1:40 might drive you crazy.

[Kerry1960]

You're probably right Keith. I'm kind of stuck on the edge with 1:40 for 500 and 3:40 for 1k so not sure how long I'll be able to resist having another go at both before too long. I'll probably try 2k first though. My 2k suddenly looks more beatable than my 500 or 1k.

[aussie nick]

You're probably right Keith. I'm kind of stuck on the edge with 1:40 for 500 and 3:40 for 1k so not sure how long I'll be able to resist having another go at both before too long. I'll probably try 2k first though. My 2k suddenly looks more beatable than my 500 or 1k.

congratulations Kerry - great improvement.

I'd bet serious money that a max effort 1k will take several seconds off your current PB now that you took 3+ secs off your 500 - lots of gains to come

[EarthRower]

New 2K test. A 8.6 seconds improvement from my last 2k (7.27.1) done in April. I still had a pacing issue. I planned for 1:49.0 but went too fast in the first 500m. I also set the DF too high at 123. I think the optimal DF for me is about 118 to 120. I planned to sprint for the last 250m but instead just tried to stay alive and finish. Nevertheless, this was a good learning experience and it marked my first foray below 7:20.

Time Meters Pace Watts Cal/Hr S/M
7:18.5 2,000m 1:49.6 266 1214 29

1:47.5 500m 1:47.5 282 1269 29
1:49.7 1,000m 1:49.7 265 1212 29
1:49.4 1,500m 1:49.4 267 1219 30
1:51.9 2,000m 1:51.9 250 1159 31

[Kerry1960]

Fantastic. This has been coming for a while. I wondered how long you were going to delay a 2k.

[Dangerscouse]

New 2K test. A 8.6 seconds improvement from my last 2k (7.27.1) done in April. I still had a pacing issue. I planned for 1:49.0 but went too fast in the first 500m. I also set the DF too high at 123. I think the optimal DF for me is about 118 to 120. I planned to sprint for the last 250m but instead just tried to stay alive and finish. Nevertheless, this was a good learning experience and it marked my first foray below 7:20.

Time Meters Pace Watts Cal/Hr S/M
7:18.5 2,000m 1:49.6 266 1214 29

1:47.5 500m 1:47.5 282 1269 29
1:49.7 1,000m 1:49.7 265 1212 29
1:49.4 1,500m 1:49.4 267 1219 30
1:51.9 2,000m 1:51.9 250 1159 31

Well done, that's a huge chunk to take off. The pacing will evolve as you keep doing it. My PB was done in a similar way so it's not so bad

[EarthRower]

New 2K test. A 8.6 seconds improvement from my last 2k (7.27.1) done in April. I still had a pacing issue. I planned for 1:49.0 but went too fast in the first 500m. I also set the DF too high at 123. I think the optimal DF for me is about 118 to 120. I planned to sprint for the last 250m but instead just tried to stay alive and finish. Nevertheless, this was a good learning experience and it marked my first foray below 7:20.

Time Meters Pace Watts Cal/Hr S/M
7:18.5 2,000m 1:49.6 266 1214 29

1:47.5 500m 1:47.5 282 1269 29
1:49.7 1,000m 1:49.7 265 1212 29
1:49.4 1,500m 1:49.4 267 1219 30
1:51.9 2,000m 1:51.9 250 1159 31

Well done, that's a huge chunk to take off. The pacing will evolve as you keep doing it. My PB was done in a similar way so it's not so bad

Thank, Stu. It was a very unsettling feeling towards the end. I thought I should be sprinting but instead finding it hard to keep going. My pace dropped to almost 1:54 during the last 150m.

[EarthRower]

Fantastic. This has been coming for a while. I wondered how long you were going to delay a 2k.

Thank you, Kerry. I dreaded a 2K test despite doing a fair amount of intervals in the Pete plan. I remember you asked about my next 2k a while ago.

[Dangerscouse]

Thank, Stu. It was a very unsettling feeling towards the end. I thought I should be sprinting but instead finding it hard to keep going. My pace dropped to almost 1:54 during the last 150m.

It is horrible when your legs won't respond. I have had that in two virtual competitions and watching your placing slip away isn't pleasant.

[EarthRower]

Thank, Stu. It was a very unsettling feeling towards the end. I thought I should be sprinting but instead finding it hard to keep going. My pace dropped to almost 1:54 during the last 150m.

It is horrible when your legs won't respond. I have had that in two virtual competitions and watching your placing slip away isn't pleasant.

I had to remind myself that I was experiencing something universal

[Kerry1960]

On July 6th Aussie Nick wrote " I'd bet serious money that a max effort 1k will take several seconds off your current PB now that you took 3+ secs off your 500 - lots of gains to come" what he didn't realise was that I'd only taken 3 secs off the 1k time the previous week so the big improvement on sprints had come on the 1k before the 500m. However in the spirit of a challenge I had another go at the 1k today and managed to squeeze out another second although I had to sweat blood on the last 250 to do it. Will leave 1k alone for a while now. Previous best 3:40. 01/07.

Time Meters Pace Watts Cal/Hr S/M
3:39.1 1,000m 1:49.5 266 1216 35
0:54.0 250m 1:48.0 278 1256 36
0:54.5 500m 1:49.0 270 1230 35
0:55.3 750m 1:50.6 259 1190 35
0:55.3 1,000m 1:50.6 259 1190 35

[Dangerscouse]

On July 6th Aussie Nick wrote " I'd bet serious money that a max effort 1k will take several seconds off your current PB now that you took 3+ secs off your 500 - lots of gains to come" what he didn't realise was that I'd only taken 3 secs off the 1k time the previous week so the big improvement on sprints had come on the 1k before the 500m. However in the spirit of a challenge I had another go at the 1k today and managed to squeeze out another second although I had to sweat blood on the last 250 to do it. Will leave 1k alone for a while now. Previous best 3:40. 01/07.

Time Meters Pace Watts Cal/Hr S/M
3:39.1 1,000m 1:49.5 266 1216 35
0:54.0 250m 1:48.0 278 1256 36
0:54.5 500m 1:49.0 270 1230 35
0:55.3 750m 1:50.6 259 1190 35
0:55.3 1,000m 1:50.6 259 1190 35

I do love how you just can't help yourself with these challenges. You've probably done more TTs than most people will do in a few years. Well done again

Will leave 1k alone for a while now

We'll see, haha

[Kerry1960]

TTs are what keep me motivated Stu

No 1ks for a while - not much more improvement left for now. I don't rule out 500s or 2k though in the next week or 2.

[p_b82]

Decided to take on 30' @r20 and see what happened - aimed for 2:15.7 splits as my "worst case" and settled in a bit quicker as it felt doable

There was a bit left in the tank still - could have hit out at the end a little earlier or gone a little quicker throughout.

1st pb challenge completed - previous best 30' open rate 6556m

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,763m 2:13.0 149 811 20 176
5:00.0 1,132m 2:12.5 150 817 20 158
10:00.0 1,125m 2:13.3 148 808 20 172
15:00.0 1,120m 2:13.9 146 801 20 177
20:00.0 1,118m 2:14.1 145 798 20 182
25:00.0 1,121m 2:13.8 146 802 20 182
30:00.0 1,148m 2:10.6 157 839 20 188