Anyone had any PBs recently?

Post by **Thomas W-P** » Mon Jan 20, 2014 12:50 pm

I think it is reaction time, plus you can't false start. But I think adrenaline must be a good counter to that small difference (0.2s?). Great to PB at a race though. It is the best way

Paul Victory · Post by **Paul Victory** » Mon Jan 20, 2014 4:27 pm

Thomas W-P wrote:I think it is reaction time, plus you can't false start. But I think adrenaline must be a good counter to that small difference (0.2s?). Great to PB at a race though. It is the best way

As Thomas says, it's reaction time.

With an interval session, you can watch the clock count down and you know exactly when to start pulling. And if you start a fraction of a second too soon, it's not registered as a false start.

When a typical 2k race, the start is ready-set-go, with irregular intervals between the three steps. It can also catch you unawares, as happened to me in the IIRC in 2011, when I was still listening to the commentator saying to keep an eye out for the start, when the monitor changed to go and by the time I had reacted, my first pull registered an average of 6:40 or thereabouts. I initially thought this wasn't too bad considering, but then realised it was the split per 500m, not my projected race time.

I finished the race 0.5 seconds outside my PB and was quite annoyed with myself (and with the commentator) for missing the start.

Paul V

strider77 · Post by **strider77** » Mon Jan 20, 2014 4:42 pm

Great 2k PB and Silver medal Richard at the Cornish =D>

Nice write up on Facebook too

Richard Lindner · Post by **Richard Lindner** » Mon Jan 20, 2014 10:48 pm

Thanks for all the congrats. First split registered as 2:14 which I thought was a bit slow as I normally pull around 2:05 for a hard start. I realise now that it was the reaction time. Not sure how long that equates to but as you say Thomas, reaction time is probably about 0.2 secs.
Anyway, decided to do a hard 10,000m for the C2 Challenge today. My previous PB was well past its sell-by date so I was reasonably confident and improved by 49 seconds

10,000m... 40:39.4... 2:02... 27spm

Post by **Phil Lamb** » Tue Jan 21, 2014 11:01 pm

Two seconds off my 500m PB early this morning! Little steps..... Onwards

Post by **Rodger** » Mon Jan 27, 2014 3:47 pm

I tried the 2k today. Splits:

500m    @1:51.8 / 31spm
1000m   @1:52.9 / 31spm
1500m   @1:51.7 / 31spm
2000m   @1:48.2 / 33spm

Total: 2k in 7:24.6 @1:51.1 / 31spm.
This is a 10 sec improvement on the previous one (7:34.8 on 7 Dec) and my first sub 7:30.

Sub 7:20 before the end of the season seems a realistic goal for this distance now.

plummy · Post by **plummy** » Mon Jan 27, 2014 3:57 pm

Huge improvement Rodger - and I'd agree sub 7:20 very do-able before the end of the season looking at the last 2 splits.

I suspect you were keeping your powder dry in the second split until 999m appears and the mental boost that comes with "less than 1k to go"

gregsmith01748 · Post by **gregsmith01748** » Mon Jan 27, 2014 5:11 pm

Nice one, Rodger!

7:20 is now in your sights. The Pete Plan will painfully transport you to success!

Post by **Rodger** » Mon Jan 27, 2014 6:05 pm

Thanks Plummy and Greg!

plummy wrote:I suspect you were keeping your powder dry in the second split until 999m appears and the mental boost that comes with "less than 1k to go"

Hum. Not really. My plan was to try the Mike Caviston pacing: 800m @ target pace+1 sec, 600m @ target pace, 400m @ target pace-1, 200m @ target pace-2, with a target pace of 1:52 because that would result in a sub 7:30. But the first couple of strokes I saw 1:50 and 1:51, so I immediately decided to abandon the plan. That pace soon became a bit too much, as can be seen from my second split.

After that it just became a fight that I was hoping would end quickly.

I think the Caviston pacing is more suited for people who have a pretty good idea of their abilities and maximum pace already, where for me every PB attempt is still an adventure.

strider77 · Post by **strider77** » Wed Jan 29, 2014 1:57 pm

Very nice 2k PB Rodger-well done =D>

Recess · Post by **Recess** » Wed Jan 29, 2014 3:01 pm

I had a lovely evening last night. Finally managed to get under 22minutes for 6K!

21:57.7 / 29spm (it worked out at 1:49.8 average for the splits).

I've now got a sub 18minute 5k in my sights I think...

John

Post by **Rodger** » Wed Jan 29, 2014 5:43 pm

Cheers, Alan!

Very impressive 6k PB, John!

Recess wrote:I've now got a sub 18minute 5k in my sights I think...

Two days left to challenge Kirby for the boat 1 lwt position on the CTC.

plummy · Post by **plummy** » Wed Jan 29, 2014 8:06 pm

Sub 22 for a 6K - very nice John =D> =D>

Mark Cawthorne · Post by **Mark Cawthorne** » Wed Jan 29, 2014 8:56 pm

Hi folks,

5k PB today

19:28.9

Even splits for 1st 4k with a surge towards the end, crossed line pulling 1:40 /500m......…might be some more in the tank if I'm braver!!

PP light working nicely......I love the fact that training works

Made free spirits IV on the CTC (so far) so v pleased

Paul Victory · Post by **Paul Victory** » Wed Jan 29, 2014 9:58 pm

Well done Mark. Looking at your signature, that's a PB by almost exactly 20 seconds. =D> =D> =D>

Recess · Post by **Recess** » Wed Jan 29, 2014 10:55 pm

Well done Mark. Be bold and mighty forces will come to your aid. Next time...

John

Paul Victory · Post by **Paul Victory** » Wed Jan 29, 2014 11:08 pm

Recess wrote:I had a lovely evening last night. Finally managed to get under 22minutes for 6K!

21:57.7 / 29spm (it worked out at 1:49.8 average for the splits).

I've now got a sub 18minute 5k in my sights I think...

John

Very nice John. Sub 22 for 6k is a big benchmark.

Paul V

strider77 · Post by **strider77** » Thu Jan 30, 2014 8:27 am

Fantastic 6k PB John, sub 22 mins is excellent =D>

Well done on the 5k PB Mark, judging by your 2k, there's more to come too =D>

Post by **Rodger** » Fri Jan 31, 2014 4:14 pm

500m in 1:40.2 today (df=150, 37spm).
Maybe not a great PB but it was long due, I hadn't attempted any 500 since May '12.

Paul Victory · Post by **Paul Victory** » Fri Jan 31, 2014 5:15 pm

Well done Rodger. =D> =D> =D> Very close to breaking 1:40.

GrantR · Post by **GrantR** » Sun Feb 02, 2014 12:11 am

Today I decided to give the 2k my first proper attempt since December '12, because I've had some poor response to hard rows over the last 2 weeks and wanted to do something to feel better about. I figured based on my Pete Plan training my target should be 1:51.0 pace, but then decided to err on the side of safety and start out at 1:52.0 and see how that went.

500 @1:51.6 252W 31spm 167hr
1000 @1:52.0 249W 31spm 176hr
1500 @1:51.0 256W 31spm 183hr
2000 @1:49.7 265W 32spm 183hr

2000 7:24.3 @1:51.1 255W 31spm 175hr

So I guess I pretty much exactly hit both my targets! Beat my year old PB by 7.5 seconds, so that feels good.

Post by **Rodger** » Sun Feb 02, 2014 8:17 am

Nice 2k, Grant!
3 tenths of a second faster than me

Recess · Post by **Recess** » Sun Feb 02, 2014 10:01 am

GrantR wrote: 500 @1:51.6 252W 31spm 167hr
1000 @1:52.0 249W 31spm 176hr
1500 @1:51.0 256W 31spm 183hr
2000 @1:49.7 265W 32spm 183hr

Nice one Grant! 183hr is above your 'standard' max heart rate, so that's pushing it hard!! (well, pulling)

I had a PB on my 10k yesterday. 37:39.1 - previous was 38:31, so almost a minute off!!!

John

GrantR · Post by **GrantR** » Sun Feb 02, 2014 12:20 pm

actually, 183 is low for me. I typically see peaks of 191-192 at the end of Pete Plan sessions. But I've been struggling over the last few weeks from either dropping caffeine or perhaps some kind of slight lung lurgy that's causing me to not be able to hit the usual HRs I'm used to seeing. Even when I dialed the last 700m up from 250W to 265W my HR only went from 182 to 183. Not the response I'm used to seeing. Still, I'm happy to get a negative split 1:51 pace in spite of that!

very nice 10k improvement!

sander · Post by **sander** » Sun Feb 02, 2014 12:59 pm

I equalled my 1km PB today, 3:19.2.

Anyone had any PBs recently?

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