New Personal Best! Brag About That New Pb!

[alex9026]

Brilliant work Justin, just when I think I'm getting to some decent times, you bring a reality check

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

Was overdue a 2k test, felt there was a 6:24 on the cards. I was hanging on last 200 metres, lost half a second, but this is still a big win.

Added three seconds to my 1 minute yesterday for 368metres.

[Dangerscouse]

Brilliant work Justin, just when I think I'm getting to some decent times, you bring a reality check

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

Was overdue a 2k test, felt there was a 6:24 on the cards. I was hanging on last 200 metres, lost half a second, but this is still a big win.

Added three seconds to my 1 minute yesterday for 368metres.

This is excellent too. Getting into 22s isn't far off

[alex9026]

This is excellent too. Getting into 22s isn't far off

Thanks Stu. Early this year I had a slightly bold ambition of going 6:20 at the indoors. What's one second a month...?

[ahooton]

Brilliant work Justin, just when I think I'm getting to some decent times, you bring a reality check

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

Was overdue a 2k test, felt there was a 6:24 on the cards. I was hanging on last 200 metres, lost half a second, but this is still a big win.

Added three seconds to my 1 minute yesterday for 368metres.

Brilliant! Well done mate. Hopefully we are both celebrating smashing our goals come BRIC!

[nick rockliff]

Brilliant work Justin, just when I think I'm getting to some decent times, you bring a reality check

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

Was overdue a 2k test, felt there was a 6:24 on the cards. I was hanging on last 200 metres, lost half a second, but this is still a big win.

Added three seconds to my 1 minute yesterday for 368metres.

Nice 2k well done, yout 5k is even further out compared to the 2k now though

[KeithT]

Two somewhat unexpected PBs this week... I wouldn't recommend attempting a 10k and 5k time trial two days apart, but circumstances dictated I get them done...

Monday, 10k time trial: My goal was to sit at 1:43 splits at r28 and see what I could muster at the end. The answer was... not much. Felt I had a bit left in the tank afterwards and that this was a case of not being quite sharp enough mentally to dig deep and make the final push for the sub-1:43 average. A "mid-life" PB nonetheless, so am pleased with the end result.

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	
34:25.0	10,000m	1:43.2	318	1394	27	169
4:17.1	1,250m	1:42.8	322	1407	28	152
4:17.7	2,500m	1:43.0	320	1399	27	162
4:18.1	3,750m	1:43.2	318	1394	27	166
4:18.8	5,000m	1:43.5	315	1385	28	169
4:19.0	6,250m	1:43.6	315	1383	28	173
4:19.7	7,500m	1:43.8	312	1374	28	175
4:19.4	8,750m	1:43.7	313	1378	28	177
4:15.2	10,000m	1:42.0	329	1432	30	180 

Wednesday, 5k time trial: I'd just found out that morning that I may need to travel for work next week. Knowing that a 5k test was due for my masters club by next week, and with hectic long weekend plans upcoming, I would have to get it done Wednesday or Thursday. I was feeling surprisingly good during my warm-up so decided to give it a go. Knew I had to be a bit brave on this one, and committed to sitting at r30. This is actually a lifetime PB, as I never tested 5k in high school or college. Woohoo!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
16:35.7	5,000m	1:39.5	355	1520	30	172
3:18.6	1,000m	1:39.3	357	1530	30	159
3:19.2	2,000m	1:39.6	354	1519	30	169
3:19.0	3,000m	1:39.5	355	1522	30	176
3:19.7	4,000m	1:39.8	352	1509	30	179
3:19.2	5,000m	1:39.6	354	1519	32	181

Always impressed and always inspired with your times.

[KeithT]

Brilliant work Justin, just when I think I'm getting to some decent times, you bring a reality check

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

Was overdue a 2k test, felt there was a 6:24 on the cards. I was hanging on last 200 metres, lost half a second, but this is still a big win.

Added three seconds to my 1 minute yesterday for 368metres.

Fantastic Result!!
The pacing was great with all splits within .4 of average. Hanging on in last 200 shows you emptied tank and estimated well.

[Dangerscouse]

Early this year I had a slightly bold ambition of going 6:20 at the indoors. What's one second a month...?

This reminds me of Henry Ford's quote, "whether you think you can, or you think you can't, you're right". I'd say it might have sounded bold in January, but it doesn't in August.

I also agree with Rocky re: your 5k. That needs some attention, not least as it will definitely benefit your 2k too

[winniewinser]

Brilliant work Justin, just when I think I'm getting to some decent times, you bring a reality check

6:23.4 2,000m 1:35.8 397 1667 31
1:35.8 500m 1:35.8 398 1670 33
1:35.9 1,000m 1:35.9 397 1665 31
1:35.6 1,500m 1:35.6 401 1678 31
1:36.2 2,000m 1:36.2 393 1653 31

Was overdue a 2k test, felt there was a 6:24 on the cards. I was hanging on last 200 metres, lost half a second, but this is still a big win.

Added three seconds to my 1 minute yesterday for 368metres.

Great job

[alex9026]

Brilliant! Well done mate. Hopefully we are both celebrating smashing our goals come BRIC!

Absolutely, being in that sort of environment must be worth a second, too (providing you/we don't let adrenaline sabotage the first split).

Nice 2k well done, yout 5k is even further out compared to the 2k now though

Ha, I'd be inclined to agree now. What in your experience would/should a 5k be relative to a 6:24 2k? 17:15 ballpark?

Fantastic Result!!
The pacing was great with all splits within .4 of average. Hanging on in last 200 shows you emptied tank and estimated well.

Thanks Keith. One of those days where the target pace was just about right.

This reminds me of Henry Ford's quote, "whether you think you can, or you think you can't, you're right". I'd say it might have sounded bold in January, but it doesn't in August.

I also agree with Rocky re: your 5k. That needs some attention, not least as it will definitely benefit your 2k too

Ha, I like that. Focusing on the 5k does seem to be the consensus. The 2k PP is obviously serving me well, may visit the 5k plan.

Great job

Thank you

[nick rockliff]

Brilliant! Well done mate. Hopefully we are both celebrating smashing our goals come BRIC!

Absolutely, being in that sort of environment must be worth a second, too (providing you/we don't let adrenaline sabotage the first split).

Nice 2k well done, yout 5k is even further out compared to the 2k now though

Ha, I'd be inclined to agree now. What in your experience would/should a 5k be relative to a 6:24 2k? 17:15 ballpark?

Fantastic Result!!
The pacing was great with all splits within .4 of average. Hanging on in last 200 shows you emptied tank and estimated well.

Thanks Keith. One of those days where the target pace was just about right.

This reminds me of Henry Ford's quote, "whether you think you can, or you think you can't, you're right". I'd say it might have sounded bold in January, but it doesn't in August.

I also agree with Rocky re: your 5k. That needs some attention, not least as it will definitely benefit your 2k too

Ha, I like that. Focusing on the 5k does seem to be the consensus. The 2k PP is obviously serving me well, may visit the 5k plan.

Great job

Thank you

Below is from my log, the 2k was BIRC 2008 (gold) and I would have been 51. The 5K was a 50-59 MHWT British record at the time.

10/27/08 2,000m 6:24.3
10/16/08 8,633m 30:00.0
10/15/08 5,000m 16:55.4

If you have a balanced training schedule there's no reason why you shouldn't be sub 17 for the 5K.

[Dangerscouse]

What in your experience would/should a 5k be relative to a 6:24 2k? 17:15 ballpark?

Considering I was close to getting 17:15 a couple of years ago, and I was probably a bit faster on a good day, IMHO you should be aiming for 17:00 - 05 range. I'd say even on my best day, back then I was no better than a 6:30 2k.

As we all know it's a slightly different type of pain and suffering, and you may be better suited to it or not, but I don't think that will make too much difference.

[alex9026]

Below is from my log, the 2k was BIRC 2008 (gold) and I would have been 51. The 5K was a 50-59 MHWT British record at the time.

10/27/08 2,000m 6:24.3
10/16/08 8,633m 30:00.0
10/15/08 5,000m 16:55.4

If you have a balanced training schedule there's no reason why you shouldn't be sub 17 for the 5K.

Thanks for this, interesting to see. Impressive stuff. Ref balanced training, I'll typically Erg two interval sessions a week (one long one short), couple of strength sessions and the remainder steady metres, though the strength work had been dropping in favour of more metres, eventually topping out at 80k for the week and I probably need more of this. Incidentally, a few easy days later I pulled the above 2k...

Considering I was close to getting 17:15 a couple of years ago, and I was probably a bit faster on a good day, IMHO you should be aiming for 17:00 - 05 range. I'd say even on my best day, back then I was no better than a 6:30 2k.

As we all know it's a slightly different type of pain and suffering, and you may be better suited to it or not, but I don't think that will make too much difference.

Just reinforced what Nick says really, I should be quicker over 5k. Couple of factors at play but I know what needs work. I've ran enough 5k races so I'm well versed to the type of pain my PB did just scrape under 17:00, be nice to replicate it on the Erg.

[Dangerscouse]

Just reinforced what Nick says really, I should be quicker over 5k. Couple of factors at play but I know what needs work. I've ran enough 5k races so I'm well versed to the type of pain my PB did just scrape under 17:00, be nice to replicate it on the Erg.

Just to clarify, that target pace range is only short term, as longer term you need to be considering sub 17.

[alex9026]

Just to clarify, that target pace range is only short term, as longer term you need to be considering sub 17.

That was my understanding, relative to Nick being sub 17 in similar 2k shape to what I am now. On reflection, it is some low hanging fruit I should make a big improvement on over 6-8 weeks.