New Personal Best! Brag About That New Pb!

[KeithT]

Surprise PB. My plan was to do a 30min at 2:00 pace as a harder session. It felt so nice that I finished with a 1:57.4 average. My previous best was 1:58.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,664m 1:57.4 216 1043 26 155
5:00.0 1,250m 2:00.0 203 997 25 143
10:00.0 1,265m 1:58.5 210 1022 26 153
15:00.0 1,272m 1:57.9 213 1034 27 152
20:00.0 1,278m 1:57.3 216 1044 27 157
25:00.0 1,290m 1:56.2 223 1066 27 162
30:00.0 1,310m 1:54.5 233 1102 28 167

Love the unplanned PBs - good work!

[Gustel]

Love the unplanned PBs - good work!

Thanks!

[Pendolino]

5k down to 20:22.3 now... So close!

[iain]

5k down to 20:22.3 now... So close!

Well done, although don't underestimate the work required to cut another 2.2S/500m off your split (5.7% more powerso more than a stroke a minute throughout!)

[Pendolino]

[quote=iain post_id=571742 time=1691764493 user_id=12837]
[quote=Pendolino post_id=571738 time=1691763740 user_id=787972]
5k down to 20:22.3 now... So close![/quote]

Well done, although don't underestimate the work required to cut another 2.2S/500m off your split (5.7% more powerso more than a stroke a minute throughout!)
[/quote]

Cheers - yeah, this curve is feeling pretty steep now! Last attempt was on the 23rd July which was 20:45.0 (176.2 W), before that was the 15th July - 20:57.8 (181.4 W). This one works out at 191.8 W. The question is, how is that improvement (in such a short space of time) compartmentalised between increases in CV fitness, form, pain threshold and mental toughness. I do feel that I've really homed in onto my CV limit now - I managed to negative split [i]slightly[/i] (2/10ths over the 5k), but there was almost nothing left in the tank!

[iain]

The question is, how is that improvement (in such a short space of time) compartmentalised between increases in CV fitness, form, pain threshold and mental toughness. I do feel that I've really homed in onto my CV limit now - I managed to negative split slightly (2/10ths over the 5k), but there was almost nothing left in the tank!

Easy gains are probably in short supply now and improvements are usually in fits and starts. I would suggest leaving in several weeks before the next attempt and then start at this average pace and slowly increase. It might not be the fastest, but until you are down sub 20:10 I wouldn't worry about that, but it should mean that you can push to the end.

Best of luck.

- Iain

[Pendolino]

The question is, how is that improvement (in such a short space of time) compartmentalised between increases in CV fitness, form, pain threshold and mental toughness. I do feel that I've really homed in onto my CV limit now - I managed to negative split slightly (2/10ths over the 5k), but there was almost nothing left in the tank!

Easy gains are probably in short supply now and improvements are usually in fits and starts. I would suggest leaving in several weeks before the next attempt and then start at this average pace and slowly increase. It might not be the fastest, but until you are down sub 20:10 I wouldn't worry about that, but it should mean that you can push to the end.

Best of luck.

- Iain

Thanks Iain, that sounds like a plan I'm still working through the BPP, but every now and again I'm switching out the workouts, I.e. today was supposed to be a 25 minute row, but decided to do a 5k pb in lieu as I felt really in the mood for it.

I can tell I've reached the point of difficult gains, because now there's a 50/50 chance that I'll be able to match a PB I set, for example, 3 or 4 days previously. In other words, small day to day differences (sleep, heavy meals sitting on the stomach etc) are now making a real impact on workouts, whereas before, if I did 'x' distance in 'y' time, I'd always be able to replicate it a few days later if desired!

On the plus side, it feels great to be at this point of knowing my body and getting to grips with the numbers I can pull - what a difference to how little I knew just 3 months ago!

[p_b82]

Well Decided I was going to push through today and dammed well finish what I've been aiming for - 2:12(.5) 6kr20....

Hr hit 184 @19:45 and I just had to have a breather - about 20s long as it turned out - and then really dug in to get through the stitch and back on target for the last split.
Missed my target, but beat my "worst case" time of 27mins & and a disgusting sweaty mess - I know when my body is fully recovered post covid, this is beatable.

previous pb: 27:38.80

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
26:45.6	6,000m	2:13.8	146	802	19	177
4:23.9	1,000m	2:11.9	152	824	20	159
4:24.5	2,000m	2:12.2	151	820	20	172
4:23.7	3,000m	2:11.8	153	825	20	181
4:24.3	4,000m	2:12.1	152	821	20	183
4:44.8	5,000m	2:22.4	121	717	19	179
4:24.4	6,000m	2:12.2	151	821	20	189

[Sakly]

Well Decided I was going to push through today and dammed well finish what I've been aiming for - 2:12(.5) 6k....

Hr hit 184 @19:45 and I just had to have a breather - about 20s long as it turned out - and then really dug in to get through the stitch and back on target for the last split.
Missed my target, but beat my "worst case" time of 27mins & and a disgusting sweaty mess - I know when my body is fully recovered post covid, this is beatable.

previous pb: 27:38.80

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
26:45.6	6,000m	2:13.8	146	802	19	177
4:23.9	1,000m	2:11.9	152	824	20	159
4:24.5	2,000m	2:12.2	151	820	20	172
4:23.7	3,000m	2:11.8	153	825	20	181
4:24.3	4,000m	2:12.1	152	821	20	183
4:44.8	5,000m	2:22.4	121	717	19	179
4:24.4	6,000m	2:12.2	151	821	20	189

Wow, shaved off a good bit
Well done!

[p_b82]

Wow, shaved off a good bit
Well done!

Thanks - it was my "weakest" time I had, as I didn't get round to having a go before the season changed - but I ended up slower than my 30min pace so I'm a bit annoyed about that (hence my target time).

Still a pb and I know my lungs are not right still...

[Sakly]

Wow, shaved off a good bit
Well done!

Thanks - it was my "weakest" time I had, as I didn't get round to having a go before the season changed - but I ended up slower than my 30min pace so I'm a bit annoyed about that (hence my target time).

Still a pb and I know my lungs are not right still...

So there is more to come

[DavidA]

Well Decided I was going to push through today and dammed well finish what I've been aiming for - 2:12(.5) 6kr20....

Hr hit 184 @19:45 and I just had to have a breather - about 20s long as it turned out - and then really dug in to get through the stitch and back on target for the last split.
Missed my target, but beat my "worst case" time of 27mins & and a disgusting sweaty mess - I know when my body is fully recovered post covid, this is beatable.

previous pb: 27:38.80

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
26:45.6	6,000m	2:13.8	146	802	19	177
4:23.9	1,000m	2:11.9	152	824	20	159
4:24.5	2,000m	2:12.2	151	820	20	172
4:23.7	3,000m	2:11.8	153	825	20	181
4:24.3	4,000m	2:12.1	152	821	20	183
4:44.8	5,000m	2:22.4	121	717	19	179
4:24.4	6,000m	2:12.2	151	821	20	189

A very good effort.
Good luck with getting that PB next time.

David

[Dangerscouse]

Wow, shaved off a good bit
Well done!

Thanks - it was my "weakest" time I had, as I didn't get round to having a go before the season changed - but I ended up slower than my 30min pace so I'm a bit annoyed about that (hence my target time).

Still a pb and I know my lungs are not right still...

Congrats on the PB, and the effects of Covid on your lungs shouldn't be underestimated

[HornetMaX]

4 days off incoming and all that talk about 5K TT made go for one too.
Not ideal conditions (31C in the garage) but yeah, improved from 19:47.0 to 19:36.5

[Pendolino]

4 days off incoming and all that talk about 5K TT made go for one too.
Not ideal conditions (31C in the garage) but yeah, improved from 19:47.0 to 19:36.5

Nice one, that's a huge improvement, especially sub 20 minutes, as I'm discovering