New Personal Best! Brag About That New Pb!

[KeithT]

Having changed form long distances to sprints, i have just set another all time PB of 1:31.7 for 500m.

As always disappointed with how it went, really must do some specific training to improve tolerance to lactic acid build-up in these sprint distances.

Great row! If you haven't done specific training for the 500M then it's even more impressive.

[Dangerscouse]

Having changed form long distances to sprints, i have just set another all time PB of 1:31.7 for 500m.

As always disappointed with how it went, really must do some specific training to improve tolerance to lactic acid build-up in these sprint distances.

Great PB Glenn. Well done

[Dangerscouse]

New HM PB. Target was 1:59. my heart rate cap of 154 was not activated. But I came close to it at the end.

Time Meters Pace Watts Cal/Hr S/M
1:23:36.3 21,097m 1:58.8 208 1016 26 148
7:54.7 2,000m 1:58.6 209 1020 26 145
7:56.3 4,000m 1:59.0 207 1013 26 143
7:55.2 6,000m 1:58.8 209 1018 26 146
7:57.6 8,000m 1:59.4 206 1007 26 147
7:55.7 10,000m 1:58.9 208 1016 26 147
7:53.6 12,000m 1:58.4 211 1025 27 151
7:55.0 14,000m 1:58.7 209 1019 27 151
7:57.7 16,000m 1:59.4 205 1007 27 150
7:54.1 18,000m 1:58.5 210 1023 27 151
7:56.6 20,000m 1:59.1 207 1012 26 152
4:19.9 21,097m 1:58.4 211 1024 26 151

Well done Gustel. Solid PB

[aussie nick]

New HM PB. Target was 1:59. my heart rate cap of 154 was not activated. But I came close to it at the end.

Time Meters Pace Watts Cal/Hr S/M
1:23:36.3 21,097m 1:58.8 208 1016 26 148
7:54.7 2,000m 1:58.6 209 1020 26 145
7:56.3 4,000m 1:59.0 207 1013 26 143
7:55.2 6,000m 1:58.8 209 1018 26 146
7:57.6 8,000m 1:59.4 206 1007 26 147
7:55.7 10,000m 1:58.9 208 1016 26 147
7:53.6 12,000m 1:58.4 211 1025 27 151
7:55.0 14,000m 1:58.7 209 1019 27 151
7:57.7 16,000m 1:59.4 205 1007 27 150
7:54.1 18,000m 1:58.5 210 1023 27 151
7:56.6 20,000m 1:59.1 207 1012 26 152
4:19.9 21,097m 1:58.4 211 1024 26 151

great stuff - congratulations!

[Quitsa Strider]

Hour of Power PB today! Initial plan was to average 228 watts (prior best this season was 220) so approached first 12' with that in mind. Found settling at 230 watts was comfy enough for the hour attempt.

Stayed relaxed, and focused pacing tightly (look at the meters covered for the first 4 segments as evidence) until I was under 10' left. I like to explore a ramp towards the end of my pieces to better understand how close to the edge I built it and this time I clearly had more in reserve looking at the last 12 minutes.

Happy with this result!

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0. 15,763m 1:54.1 235 1108 29 164
12:00.0 3,132m 1:54.9 230 1093 30 152
24:00.0. 3,132m 1:54.9 230 1093 29 159
36:00.0 3,133m 1:54.9 231 1093 29 165
48:00.0. 3,135m 1:54.8 231 1095 29 168
1:00:00.0 3,232m 1:51.3 253 1171 29 179

https://log.concept2.com/profile/700948/log/82447798

M 48yo lw 165lb

[Sakly]

Hour of Power PB today! Initial plan was to average 228 watts (prior best this season was 220) so approached first 12' with that in mind. Found settling at 230 watts was comfy enough for the hour attempt.

Stayed relaxed, and focused pacing tightly (look at the meters covered for the first 4 segments as evidence) until I was under 10' left. I like to explore a ramp towards the end of my pieces to better understand how close to the edge I built it and this time I clearly had more in reserve looking at the last 12 minutes.

Happy with this result!

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0. 15,763m 1:54.1 235 1108 29 164
12:00.0 3,132m 1:54.9 230 1093 30 152
24:00.0. 3,132m 1:54.9 230 1093 29 159
36:00.0 3,133m 1:54.9 231 1093 29 165
48:00.0. 3,135m 1:54.8 231 1095 29 168
1:00:00.0 3,232m 1:51.3 253 1171 29 179

https://log.concept2.com/profile/700948/log/82447798

M 48yo lw 165lb

That's a really solid improvement and it seems a flatter pacing could give your some more meters

New HM PB. Target was 1:59. my heart rate cap of 154 was not activated. But I came close to it at the end.

Time Meters Pace Watts Cal/Hr S/M
1:23:36.3 21,097m 1:58.8 208 1016 26 148
7:54.7 2,000m 1:58.6 209 1020 26 145
7:56.3 4,000m 1:59.0 207 1013 26 143
7:55.2 6,000m 1:58.8 209 1018 26 146
7:57.6 8,000m 1:59.4 206 1007 26 147
7:55.7 10,000m 1:58.9 208 1016 26 147
7:53.6 12,000m 1:58.4 211 1025 27 151
7:55.0 14,000m 1:58.7 209 1019 27 151
7:57.7 16,000m 1:59.4 205 1007 27 150
7:54.1 18,000m 1:58.5 210 1023 27 151
7:56.6 20,000m 1:59.1 207 1012 26 152
4:19.9 21,097m 1:58.4 211 1024 26 151

Very well done on this HM
Clearly more in the tank, if not capped.

[GlennUk]

Having changed form long distances to sprints, i have just set another all time PB of 1:31.7 for 500m.

As always disappointed with how it went, really must do some specific training to improve tolerance to lactic acid build-up in these sprint distances.

Great PB Glenn. Well done

Thanks Stu, have in mind to tackle the 1k too, all off a general training plan, before focussing for a while on the 500m and minute distances see if i can improve those further.

Keep well.

[Dangerscouse]

Hour of Power PB today! Initial plan was to average 228 watts (prior best this season was 220) so approached first 12' with that in mind. Found settling at 230 watts was comfy enough for the hour attempt.

Stayed relaxed, and focused pacing tightly (look at the meters covered for the first 4 segments as evidence) until I was under 10' left. I like to explore a ramp towards the end of my pieces to better understand how close to the edge I built it and this time I clearly had more in reserve looking at the last 12 minutes.

Happy with this result!

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0. 15,763m 1:54.1 235 1108 29 164
12:00.0 3,132m 1:54.9 230 1093 30 152
24:00.0. 3,132m 1:54.9 230 1093 29 159
36:00.0 3,133m 1:54.9 231 1093 29 165
48:00.0. 3,135m 1:54.8 231 1095 29 168
1:00:00.0 3,232m 1:51.3 253 1171 29 179

https://log.concept2.com/profile/700948/log/82447798

M 48yo lw 165lb

That's a really good result especially for a LWT. Well done

[Quitsa Strider]

Hour of Power PB today! Initial plan was to average 228 watts (prior best this season was 220) so approached first 12' with that in mind. Found settling at 230 watts was comfy enough for the hour attempt.

Stayed relaxed, and focused pacing tightly (look at the meters covered for the first 4 segments as evidence) until I was under 10' left. I like to explore a ramp towards the end of my pieces to better understand how close to the edge I built it and this time I clearly had more in reserve looking at the last 12 minutes.

Happy with this result!

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0. 15,763m 1:54.1 235 1108 29 164
12:00.0 3,132m 1:54.9 230 1093 30 152
24:00.0. 3,132m 1:54.9 230 1093 29 159
36:00.0 3,133m 1:54.9 231 1093 29 165
48:00.0. 3,135m 1:54.8 231 1095 29 168
1:00:00.0 3,232m 1:51.3 253 1171 29 179

https://log.concept2.com/profile/700948/log/82447798

M 48yo lw 165lb

That's a really good result especially for a LWT. Well done

Thank you! Been a year+ building a base for this PB, coming from you, Dangerscouse, it means a lot.

[Gustel]

Well done Gustel. Solid PB

great stuff - congratulations!

Very well done on this HM
Clearly more in the tank, if not capped.

Thank you all. I had a good phase of training. In a few days I am going to give the FM another go and then I will reduce my volume a bit.

[DavidA]

Hour of Power PB today! Initial plan was to average 228 watts (prior best this season was 220) so approached first 12' with that in mind. Found settling at 230 watts was comfy enough for the hour attempt.

Stayed relaxed, and focused pacing tightly (look at the meters covered for the first 4 segments as evidence) until I was under 10' left. I like to explore a ramp towards the end of my pieces to better understand how close to the edge I built it and this time I clearly had more in reserve looking at the last 12 minutes.

Happy with this result!

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0. 15,763m 1:54.1 235 1108 29 164
12:00.0 3,132m 1:54.9 230 1093 30 152
24:00.0. 3,132m 1:54.9 230 1093 29 159
36:00.0 3,133m 1:54.9 231 1093 29 165
48:00.0. 3,135m 1:54.8 231 1095 29 168
1:00:00.0 3,232m 1:51.3 253 1171 29 179

https://log.concept2.com/profile/700948/log/82447798

M 48yo lw 165lb

Congratulations!
Great job, and does seem like you have even more in you.

David

[HornetMaX]

The kind of gift you're only 95% happy about, and the missing 5% *really* bothers you: FM PB down from 3:11:18 to 3:00:24.

For a longer chit-chat on how it went, see this forum post:

Code: Select all

Time 		Meters 		Pace 	Watts 	Cal/Hr 	S/M 	HR
3:00:24.1 	42,195m 	2:08.2 	166 	870 	24 	159
16:55.1 	4,000m 		2:06.8 	171 	889 	23 	150
16:58.0 	8,000m 		2:07.2 	170 	884 	24 	154
16:58.8 	12,000m 	2:07.3 	169 	883 	25 	156
16:56.4 	16,000m 	2:07.0 	171 	887 	25 	156
16:57.0 	20,000m 	2:07.1 	170 	886 	25 	159
16:58.6 	24,000m 	2:07.3 	170 	883 	25 	162
16:58.0 	28,000m 	2:07.2 	170 	884 	25 	163
17:01.6 	32,000m 	2:07.7 	168 	878 	25 	162
17:05.1 	36,000m 	2:08.1 	166 	872 	25 	168
17:41.2 	40,000m 	2:12.6 	150 	816 	26 	160
9:54.4 		42,195m 	2:15.3 	141 	785 	26 	163

[Gustel]

The kind of gift you're only 95% happy about, and the missing 5% *really* bothers you: FM PB down from 3:11:18 to 3:00:24.

For a longer chit-chat on how it went, see this forum post:

Code: Select all

Time 		Meters 		Pace 	Watts 	Cal/Hr 	S/M 	HR
3:00:24.1 	42,195m 	2:08.2 	166 	870 	24 	159
16:55.1 	4,000m 		2:06.8 	171 	889 	23 	150
16:58.0 	8,000m 		2:07.2 	170 	884 	24 	154
16:58.8 	12,000m 	2:07.3 	169 	883 	25 	156
16:56.4 	16,000m 	2:07.0 	171 	887 	25 	156
16:57.0 	20,000m 	2:07.1 	170 	886 	25 	159
16:58.6 	24,000m 	2:07.3 	170 	883 	25 	162
16:58.0 	28,000m 	2:07.2 	170 	884 	25 	163
17:01.6 	32,000m 	2:07.7 	168 	878 	25 	162
17:05.1 	36,000m 	2:08.1 	166 	872 	25 	168
17:41.2 	40,000m 	2:12.6 	150 	816 	26 	160
9:54.4 		42,195m 	2:15.3 	141 	785 	26 	163

Huge PB! Congratulations.
Of course, you will need to do it again to go under 3 hrs

[Sakly]

The kind of gift you're only 95% happy about, and the missing 5% *really* bothers you: FM PB down from 3:11:18 to 3:00:24.

For a longer chit-chat on how it went, see this forum post:

Code: Select all

Time 		Meters 		Pace 	Watts 	Cal/Hr 	S/M 	HR
3:00:24.1 	42,195m 	2:08.2 	166 	870 	24 	159
16:55.1 	4,000m 		2:06.8 	171 	889 	23 	150
16:58.0 	8,000m 		2:07.2 	170 	884 	24 	154
16:58.8 	12,000m 	2:07.3 	169 	883 	25 	156
16:56.4 	16,000m 	2:07.0 	171 	887 	25 	156
16:57.0 	20,000m 	2:07.1 	170 	886 	25 	159
16:58.6 	24,000m 	2:07.3 	170 	883 	25 	162
16:58.0 	28,000m 	2:07.2 	170 	884 	25 	163
17:01.6 	32,000m 	2:07.7 	168 	878 	25 	162
17:05.1 	36,000m 	2:08.1 	166 	872 	25 	168
17:41.2 	40,000m 	2:12.6 	150 	816 	26 	160
9:54.4 		42,195m 	2:15.3 	141 	785 	26 	163

Oh noooo
I feel with you!
But absolutely gorgeous the other 95%
You must have had a hard time for the last 4 to 5km...

[Dangerscouse]

The kind of gift you're only 95% happy about, and the missing 5% *really* bothers you: FM PB down from 3:11:18 to 3:00:24.

For a longer chit-chat on how it went, see this forum post:

Code: Select all

Time 		Meters 		Pace 	Watts 	Cal/Hr 	S/M 	HR
3:00:24.1 	42,195m 	2:08.2 	166 	870 	24 	159
16:55.1 	4,000m 		2:06.8 	171 	889 	23 	150
16:58.0 	8,000m 		2:07.2 	170 	884 	24 	154
16:58.8 	12,000m 	2:07.3 	169 	883 	25 	156
16:56.4 	16,000m 	2:07.0 	171 	887 	25 	156
16:57.0 	20,000m 	2:07.1 	170 	886 	25 	159
16:58.6 	24,000m 	2:07.3 	170 	883 	25 	162
16:58.0 	28,000m 	2:07.2 	170 	884 	25 	163
17:01.6 	32,000m 	2:07.7 	168 	878 	25 	162
17:05.1 	36,000m 	2:08.1 	166 	872 	25 	168
17:41.2 	40,000m 	2:12.6 	150 	816 	26 	160
9:54.4 		42,195m 	2:15.3 	141 	785 	26 	163

Regardless of missing your target, this is a great effort especially considering everything you went through, and that last 10k can be a total minefield.