New Personal Best! Brag About That New Pb!

[contdrift86]

Felt like going to the pain cave this morning, which was actually pretty manageable in the end. 38 second PB which is nice, after only 5 weeks of the Pete Plan 5km program.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:31.4	5,000m	1:51.1	255	1176	25	174
3:43.0	1,000m	1:51.5	252	1168	26	160
3:42.6	2,000m	1:51.3	254	1173	26	170
3:42.5	3,000m	1:51.2	254	1174	26	174
3:42.1	4,000m	1:51.0	256	1179	26	179
3:41.2	5,000m	1:50.6	259	1190	26	181

[penkethj]

Felt like going to the pain cave this morning, which was actually pretty manageable in the end. 38 second PB which is nice, after only 5 weeks of the Pete Plan 5km program.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:31.4	5,000m	1:51.1	255	1176	25	174
3:43.0	1,000m	1:51.5	252	1168	26	160
3:42.6	2,000m	1:51.3	254	1173	26	170
3:42.5	3,000m	1:51.2	254	1174	26	174
3:42.1	4,000m	1:51.0	256	1179	26	179
3:41.2	5,000m	1:50.6	259	1190	26	181

Great effort there!! You couldn’t have paced it much better!!

[Sakly]

Felt like going to the pain cave this morning, which was actually pretty manageable in the end. 38 second PB which is nice, after only 5 weeks of the Pete Plan 5km program.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:31.4	5,000m	1:51.1	255	1176	25	174
3:43.0	1,000m	1:51.5	252	1168	26	160
3:42.6	2,000m	1:51.3	254	1173	26	170
3:42.5	3,000m	1:51.2	254	1174	26	174
3:42.1	4,000m	1:51.0	256	1179	26	179
3:41.2	5,000m	1:50.6	259	1190	26	181

Nicely paced, well done

[Dangerscouse]

Felt like going to the pain cave this morning, which was actually pretty manageable in the end. 38 second PB which is nice, after only 5 weeks of the Pete Plan 5km program.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:31.4	5,000m	1:51.1	255	1176	25	174
3:43.0	1,000m	1:51.5	252	1168	26	160
3:42.6	2,000m	1:51.3	254	1173	26	170
3:42.5	3,000m	1:51.2	254	1174	26	174
3:42.1	4,000m	1:51.0	256	1179	26	179
3:41.2	5,000m	1:50.6	259	1190	26	181

Confidence is a big part of progress in the 5k. Committing to a hard pace early on is essential, but gutsy as it can feel unsustainable, especially when you're going almost four seconds faster in average pace.

Cracking result

[Gustel]

Felt like going to the pain cave this morning, which was actually pretty manageable in the end. 38 second PB which is nice, after only 5 weeks of the Pete Plan 5km program.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:31.4	5,000m	1:51.1	255	1176	25	174
3:43.0	1,000m	1:51.5	252	1168	26	160
3:42.6	2,000m	1:51.3	254	1173	26	170
3:42.5	3,000m	1:51.2	254	1174	26	174
3:42.1	4,000m	1:51.0	256	1179	26	179
3:41.2	5,000m	1:50.6	259	1190	26	181

Very strong 5k. Huge jump in PB! That’s really nice.

[Gustel]

Are you going to complete the full 12 weeks? I just got a PB on the 5km as well and I am re-assessing what I think should be my goal for the end of the program.

The 5k Pete plan was real surprise for me. Originally, I wanted to prepare for another FM. But then I looked at my 19:01 5k PB and thought that I needed to do something about it first. I did not expect that that the time would improve that quickly. Now that I am below 19 min, I will prepare for the FM so that I can row it when I am off work over the Christmas holidays. But I will return to the 5k Pete Plan in the new year. What about you?

[contdrift86]

Are you going to complete the full 12 weeks? I just got a PB on the 5km as well and I am re-assessing what I think should be my goal for the end of the program.

The 5k Pete plan was real surprise for me. Originally, I wanted to prepare for another FM. But then I looked at my 19:01 5k PB and thought that I needed to do something about it first. I did not expect that that the time would improve that quickly. Now that I am below 19 min, I will prepare for the FM so that I can row it when I am off work over the Christmas holidays. But I will return to the 5k Pete Plan in the new year. What about you?

I wanted a sub-18:30 5km, almost got there today so for me the program isn’t finished yet, however with today’s result I am definitely thinking close to 18 dead would be nice, maybe even a dip under 18 if I can put the next 7 weeks together nicely.
Going to up the SS sessions from 155-160 watts up to 170-175 watts (10 less than my HM I knocked out pretty easily this week), and then add in another session on Sunday as a bit of a “long run” type deal. 18-22km per row I am thinking. Have a good deload week and really grip it and rip it.

Full marathon might be on the cards for me next off-season as by the time this program finishes I’ll be starting my rugby pre-season training, albeit from a much better base I’ve ever done so. Hopefully will hit that sub4:40 Bronco Test result finally.

[nick rockliff]

Felt like going to the pain cave this morning, which was actually pretty manageable in the end. 38 second PB which is nice, after only 5 weeks of the Pete Plan 5km program.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:31.4	5,000m	1:51.1	255	1176	25	174
3:43.0	1,000m	1:51.5	252	1168	26	160
3:42.6	2,000m	1:51.3	254	1173	26	170
3:42.5	3,000m	1:51.2	254	1174	26	174
3:42.1	4,000m	1:51.0	256	1179	26	179
3:41.2	5,000m	1:50.6	259	1190	26	181

Nice 5k, we'll done.

[Gustel]

10k with plan to keep heart rate around 154. This worked well. The last higher heart rate number is just from the last few faster strokes. This produced a new Pb by more than a minute. Old 10k Pb was 39:48.0.

Time Meters Pace Watts Cal/Hr S/M
38:44.9 10,000m 1:56.2 223 1066 26 152
7:43.6 2,000m 1:55.9 225 1073 26 148
7:42.6 4,000m 1:55.6 226 1078 26 150
7:43.9 6,000m 1:55.9 224 1072 27 154
7:46.7 8,000m 1:56.6 220 1058 27 154
7:48.1 10,000m 1:57.0 218 1051 27 157

[nick rockliff]

10k with Pb to keep heart rate around 154. This worked well. The last higher heart rate number is just from the last few faster strokes. This produced a new Pb by more than a minute. Old 10k Pb was 39:48.0.

Time Meters Pace Watts Cal/Hr S/M
38:44.9 10,000m 1:56.2 223 1066 26 152
7:43.6 2,000m 1:55.9 225 1073 26 148
7:42.6 4,000m 1:55.6 226 1078 26 150
7:43.9 6,000m 1:55.9 224 1072 27 154
7:46.7 8,000m 1:56.6 220 1058 27 154
7:48.1 10,000m 1:57.0 218 1051 27 157

Nice one, well done.

[Sakly]

10k with Pb to keep heart rate around 154. This worked well. The last higher heart rate number is just from the last few faster strokes. This produced a new Pb by more than a minute. Old 10k Pb was 39:48.0.

Time Meters Pace Watts Cal/Hr S/M
38:44.9 10,000m 1:56.2 223 1066 26 152
7:43.6 2,000m 1:55.9 225 1073 26 148
7:42.6 4,000m 1:55.6 226 1078 26 150
7:43.9 6,000m 1:55.9 224 1072 27 154
7:46.7 8,000m 1:56.6 220 1058 27 154
7:48.1 10,000m 1:57.0 218 1051 27 157

You have a good run atm
I bet you could update your 60min a good bit as well.

[Dangerscouse]

10k with plan to keep heart rate around 154. This worked well. The last higher heart rate number is just from the last few faster strokes. This produced a new Pb by more than a minute. Old 10k Pb was 39:48.0.

Time Meters Pace Watts Cal/Hr S/M
38:44.9 10,000m 1:56.2 223 1066 26 152
7:43.6 2,000m 1:55.9 225 1073 26 148
7:42.6 4,000m 1:55.6 226 1078 26 150
7:43.9 6,000m 1:55.9 224 1072 27 154
7:46.7 8,000m 1:56.6 220 1058 27 154
7:48.1 10,000m 1:57.0 218 1051 27 157

That's a very impressive improvement, especially as it was HR limited

[Gustel]

Nice one, well done.

Thank you.

You have a good run atm
I bet you could update your 60min a good bit as well.

Thank you.
That’s the plan. 60min first and then HM. I will cap HR at 154. I think that I should be able to row good PBs in both distances. Let’s see how it goes.

That's a very impressive improvement, especially as it was HR limited

Thanks.

[Sakly]

You have a good run atm
I bet you could update your 60min a good bit as well.

Thank you.
That’s the plan. 60min first and then HM. I will cap HR at 154. I think that I should be able to row good PBs in both distances. Let’s see how it goes.

Why this specific cap? With open HR range you could clearly get an even better result.

[KeithT]

New 5k PB of 18.47.9. My previous PB was 19.01 from June 2022. I am really happy that I finally managed to go below 19 minutes.

Time Meters Pace Watts Cal/Hr S/M
18:47.9 5,000m 1:52.7 244 1139 28 153
3:45.9 1,000m 1:52.9 243 1135 28 147
3:45.3 2,000m 1:52.6 245 1142 28 150
3:45.5 3,000m 1:52.7 244 1140 28 154
3:46.0 4,000m 1:53.0 243 1134 28 156
3:45.0 5,000m 1:52.5 246 1146 28 160

Excellent - love getting under the milestones!