New Personal Best! Brag About That New Pb!

[KeithT]

Time Meters Pace Watts Cal/Hr S/M
18:50.4 5,000m 1:53.0 242 1133 29 176
3:42.6 1,000m 1:51.3 254 1173 32 170
3:45.9 2,000m 1:52.9 243 1135 29 172
3:46.3 3,000m 1:53.1 242 1131 29 179
3:48.3 4,000m 1:54.1 235 1109 29 180
3:47.4 5,000m 1:53.7 238 1119 28 183

New 5000m PB by about 40 seconds. Haven’t had a crack at this distance for a long time. Happy to get sub 19 mins.

40 Seconds is a ton - shows great progress and went under 19!

[HornetMaX]

Didn't break any speed records but thanks to that January Team Challenge I rowed a total of 837,401 meters in one month, which included back to back 1/2 centuries on Jan 29th & 30th. That's going to be a tough endurance record for me to beat.

Just wow.

[penkethj]

Time Meters Pace Watts Cal/Hr S/M
18:50.4 5,000m 1:53.0 242 1133 29 176
3:42.6 1,000m 1:51.3 254 1173 32 170
3:45.9 2,000m 1:52.9 243 1135 29 172
3:46.3 3,000m 1:53.1 242 1131 29 179
3:48.3 4,000m 1:54.1 235 1109 29 180
3:47.4 5,000m 1:53.7 238 1119 28 183

New 5000m PB by about 40 seconds. Haven’t had a crack at this distance for a long time. Happy to get sub 19 mins.

That's a big jump - well done!

Thanks you

Massive improvement. It looks like your slump was very short lived!!

Thanks Stu. Thought I’d just mix it up a bit and try something different. Based off of this effort, how realistic do you think a sub 7 min 2000m is? I never really do shorter/faster stuff so it’s def not my remit. But would love to get a sub 7 in one day as it seems like one of those real benchmarks.

40 Seconds is a ton - shows great progress and went under 19!

Cheers Keith. Not gonna lie I was holding on from 2000m onwards. Between 2000-4500 every was screaming HD. Heart rate was wild

[aussie nick]

Time Meters Pace Watts Cal/Hr S/M
18:50.4 5,000m 1:53.0 242 1133 29 176
3:42.6 1,000m 1:51.3 254 1173 32 170
3:45.9 2,000m 1:52.9 243 1135 29 172
3:46.3 3,000m 1:53.1 242 1131 29 179
3:48.3 4,000m 1:54.1 235 1109 29 180
3:47.4 5,000m 1:53.7 238 1119 28 183

New 5000m PB by about 40 seconds. Haven’t had a crack at this distance for a long time. Happy to get sub 19 mins.

outstanding. well done!

[Dangerscouse]

Based off of this effort, how realistic do you think a sub 7 min 2000m is?

You were around 1:52.5 for 2k, but you knew you had 3k more to do. A rough idea is your 5k should be 2k + 5/6, so you're not far off, but another 7.5 secs is a big difference in effort.

With some specific training you'll do it, but it does need to be short sharp intervals etc. You've got a great base to build on so it's a good idea to try and do it soon. There's no reason why you shouldn't try and do FM and 2k training imo. IIRC, you're considering an FM aren't you?

[penkethj]

Time Meters Pace Watts Cal/Hr S/M
18:50.4 5,000m 1:53.0 242 1133 29 176
3:42.6 1,000m 1:51.3 254 1173 32 170
3:45.9 2,000m 1:52.9 243 1135 29 172
3:46.3 3,000m 1:53.1 242 1131 29 179
3:48.3 4,000m 1:54.1 235 1109 29 180
3:47.4 5,000m 1:53.7 238 1119 28 183

New 5000m PB by about 40 seconds. Haven’t had a crack at this distance for a long time. Happy to get sub 19 mins.

outstanding. well done!

Thank you

You were around 1:52.5 for 2k, but you knew you had 3k more to do. A rough idea is your 5k should be 2k + 5/6, so you're not far off, but another 7.5 secs is a big difference in effort.

With some specific training you'll do it, but it does need to be short sharp intervals etc. You've got a great base to build on so it's a good idea to try and do it soon. There's no reason why you shouldn't try and do FM and 2k training imo. IIRC, you're considering an FM aren't you?

Yeah my current FM PB is 3hrs 14mins. Looking at bringing that down to sub 3 hrs. But as I say would love to button off a sub 7 min 2000m too.

Yeah I was thinking the same about trying it soon after the big block of training I’ve done recently. If I was trying to train for both, how often a week would you target the shorter, faster pieces for 2k effort?

What would be the best intervals to do? Intervals of 500? Have never trained specifically for the shorter distances.

[Kerry1960]

8 x 500m 3r, 5 x 750 4r and 4 x 1k 5r are all good intervals for 2k training. So you"re going twice as far in total but at a slightly faster speed than 2k with enough rest. If you want to make it even tougher you could cut the rest to 2r, 3r and 4r.

[Dangerscouse]

What would be the best intervals to do? Intervals of 500? Have never trained specifically for the shorter distances.

Kerry has nailed it. 500s need to be 2k -5ish; 750s -2/3 & 1k can be at your target pace. Personally I'm not a big fan of 500s and I'd aim for 750s and 1ks. 750s are great as they're long enough to start really testing you but short enough to feel manageable.

Don't neglect doing some grey zone interval training, either 5 x 1500 or 4 x 2000 (like in the Pete Plan) so these would be circa 2k + 8/9, with the last interval as fast as you can. That may not be much faster but that's not an issue. 4 x 2k is valuable to dispel the erg fear, at least slightly, of a 2k.

[penkethj]

8 x 500m 3r, 5 x 750 4r and 4 x 1k 5r are all good intervals for 2k training. So you"re going twice as far in total but at a slightly faster speed than 2k with enough rest. If you want to make it even tougher you could cut the rest to 2r, 3r and 4r.

Kerry has nailed it. 500s need to be 2k -5ish; 750s -2/3 & 1k can be at your target pace. Personally I'm not a big fan of 500s and I'd aim for 750s and 1ks. 750s are great as they're long enough to start really testing you but short enough to feel manageable.

Don't neglect doing some grey zone interval training, either 5 x 1500 or 4 x 2000 (like in the Pete Plan) so these would be circa 2k + 8/9, with the last interval as fast as you can. That may not be much faster but that's not an issue. 4 x 2k is valuable to dispel the erg fear, at least slightly, of a 2k.

Thank you both that’s really helpful and I will introduce a couple of them into my training.

One final question I have, is there a pace I should be able to hold for these intervals in order to be ready to hold 1:45 for the 2000m?

[Kerry1960]

Hi, For the 8 x500 at 3r target 1:42, 1:43 at 2r. For the 5 x 750 1:43.5, for the 4 x1k 1:45. Just my opinion. This pacing is roughly what Pete plan 2k training recommends

[Sakly]

Today a new entry in this thread

The monthly team challenge forced me to go for a 2k TT and so I did today. Otherwise I would have shifted this one to end of April very likely
~3,3k warmup to et going.
I set my season goal to sub 6:40 - <1:40/500, so I settled in at slightly above 1:39 for the first 500 to build a cushion, then backed off to ~1:40 and opened for the last 300 to go.
15min slow meters for cooldown.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
6:39.0	2,000m	1:39.7	353	1513	29	173
1:39.2	500m	1:39.2	359	1533	28	171
1:40.4	1,000m	1:40.4	346	1490	29	174
1:40.1	1,500m	1:40.1	349	1500	30	175
1:39.2	2,000m	1:39.2	359	1533	31	172

It was hard, but I felt surprisingly good after some minutes. Quads burning only a little, breathing normalized fast.
Probably a tad faster is possible, but this time I first wanted to get my goal in and not risk a crash and burn
It gives me a 6s PB - satisfied!

[nick rockliff]

Today a new entry in this thread

The monthly team challenge forced me to go for a 2k TT and so I did today. Otherwise I would have shifted this one to end of April very likely
~3,3k warmup to et going.
I set my season goal to sub 6:40 - <1:40/500, so I settled in at slightly above 1:39 for the first 500 to build a cushion, then backed off to ~1:40 and opened for the last 300 to go.
15min slow meters for cooldown.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
6:39.0	2,000m	1:39.7	353	1513	29	173
1:39.2	500m	1:39.2	359	1533	28	171
1:40.4	1,000m	1:40.4	346	1490	29	174
1:40.1	1,500m	1:40.1	349	1500	30	175
1:39.2	2,000m	1:39.2	359	1533	31	172

It was hard, but I felt surprisingly good after some minutes. Quads burning only a little, breathing normalized fast.
Probably a tad faster is possible, but this time I first wanted to get my goal in and not risk a crash and burn
It gives me a 6s PB - satisfied!

Great 2k, well done.

[RWAGR]

Great PB, great milestone!

[Kerry1960]

Well done Sascha. Fantastic result!

[winniewinser]

Today a new entry in this thread

The monthly team challenge forced me to go for a 2k TT and so I did today. Otherwise I would have shifted this one to end of April very likely
~3,3k warmup to et going.
I set my season goal to sub 6:40 - <1:40/500, so I settled in at slightly above 1:39 for the first 500 to build a cushion, then backed off to ~1:40 and opened for the last 300 to go.
15min slow meters for cooldown.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
6:39.0	2,000m	1:39.7	353	1513	29	173
1:39.2	500m	1:39.2	359	1533	28	171
1:40.4	1,000m	1:40.4	346	1490	29	174
1:40.1	1,500m	1:40.1	349	1500	30	175
1:39.2	2,000m	1:39.2	359	1533	31	172

It was hard, but I felt surprisingly good after some minutes. Quads burning only a little, breathing normalized fast.
Probably a tad faster is possible, but this time I first wanted to get my goal in and not risk a crash and burn
It gives me a 6s PB - satisfied!

Mission accomplished....for now

Well done