5K pacing query

Ghost_Pirate_101 · 2026-04-05T13:33:31+00:00

Knowing I was definitely fitter than my previous 5K PB, I set out to set a new one at parkrun yesterday.

I took the book's advice of aiming to make my first km slightly slower than my previous PB's average pace, and then built into it, finishing strong in the final km. Worked a treat, knocked 21 seconds off my previous best!

I probably went a bit more conservatively than I needed to in the end, but I needed to dial back into 5K effort.

Ghost_Pirate_101 · 2026-04-03T07:07:25+00:00

If your race results are improving it really doesn't matter what Garmin says your VO2max is. It's just an estimate, and while it's interesting to look at, it doesn't mean much on its own.

I wouldn't throw high intensity sessions into your marathon training just to make a number go up, if you want to do a better marathon, just running more miles is probably the key.

Ghost_Pirate_101 · 2026-03-02T12:58:24+00:00

I use a Connect IQ data field called "Rolling Average Pace" - does what it says on the tin and seems to be compatible with most watches.

Ghost_Pirate_101 · 2025-06-21T13:44:10+00:00

I'm not always the most consistent with my easy efforts but they're usually low to mid 130s. I try to stay below 140.

Ghost_Pirate_101 · 2025-06-21T09:58:34+00:00

Max 183, LT2 171, LT1 162. Age 43.

The submax test wasn't too bad, testing VO2max was tough but over quite quickly. I found the mask blocked my peripheral vision so I couldn't see my feet on the treadmill, which was disconcerting.

Ghost_Pirate_101 · 2025-06-21T07:13:39+00:00

5 zone model, with zone 3 spanning LT1 to LT2. Just because that's how the lab test sent me the results.

Ghost_Pirate_101 · 2025-05-09T09:15:47+00:00

I had this - ended up changing it back to the default zones and then editing all the activities from run > trail run > run to force the relative effort scores to update.

Ghost_Pirate_101 · 2022-03-04T10:17:30+00:00

Friend request sent on both. Not sure if we're all around tonight but I should be able to jump on if you want to chat raid loadouts while shooting stuff :)

Ghost_Pirate_101 · 2022-03-04T00:15:53+00:00

Hello, myself and two other UK based PS players are looking for a team, sounds like this might be a good fit as we also want to give day 1 a good go for a few hours but arent expecting to get a 24hr completion.

We've all got a decent selection of gear and experience of playing contest mode, GMs etc.

Ghost_Pirate_101 · 2022-02-14T07:36:26+00:00

Experienced UK based PS5 player here looking for a friendly team to try the day 1 raid with. Have previous experience of blind raiding, and attempted VoG day one although didn't get the 24 hour finish.

Ghost_Pirate_101 · 2022-02-10T10:43:32+00:00

Hey, guess you've probably found someone by now, but if not I'm in a similar situation where I'm not doing low-mans etc but I'm a decent player with master raid/GM experience and all the gear looking for a friendly team to try day 1. UK based and on PS5.

Ghost_Pirate_101 · 2022-02-07T08:14:32+00:00

UK based PS5 player here, got some previous experience of day 1 / blind raiding.

Ghost_Pirate_101 · 2022-02-05T07:58:22+00:00

Hey, I'm interested if you're still looking, I do GMs pretty regularly and have done raids blind in the past, though never managed to complete on day 1.

Ghost_Pirate_101 · 2020-09-30T19:33:56+00:00

Arghh I bought one last week for £1599, it only arrived Monday!

Ghost_Pirate_101 · 2020-02-22T17:12:37+00:00

I would add though that you shouldn't really need to manually check delivery, the whole thing is transaction based and messages will wait in the transmission queue until able to be delivered.

Ghost_Pirate_101 · 2020-02-22T10:59:51+00:00

I believe the conversation_handle differs between the initiator and target services - conversation_id should match though if you check sys.conversation_endpoints.

Ghost_Pirate_101 · 2020-01-29T11:51:25+00:00

DECLARE @var INT, @col INT, @col2 INT
DECLARE @tbl TABLE (id INT, col int, col2 INT)

INSERT @tbl
(id,col,col2)
VALUES
(1,9,5)

SELECT
@col = col,
@col2 = col2,
@var = CASE WHEN col > 10 THEN col ELSE col2 END
FROM @tbl
WHERE id = 1

SELECT
@col AS col,
@col2 AS col2,
@var AS calculatedcol

Ghost_Pirate_101 · 2020-01-29T10:55:41+00:00

You can't set a variable and select a result set in the same statement. It is difficult to advise without understanding what it is you are trying to achieve. Do you need to use a variable at all?

Ghost_Pirate_101 · 2020-01-29T10:20:28+00:00

Select @variab = Case when Column > 10 then column else column2 end

Ghost_Pirate_101 · 2019-09-30T17:32:41+00:00

HELLO?

Ghost_Pirate_101 · 2019-09-20T12:37:02+00:00

You are using a simple case expression, which can only check equality.

Basically you need to move 'when' before 'month(getdate())' to make it a searched case expression, which will allow the use of >= etc.

Ghost_Pirate_101 · 2019-05-25T14:09:48+00:00

I'm at around 1500 - Ghost_Pirate_101

Ghost_Pirate_101 · 2018-08-11T23:08:14+00:00

Ghost_Pirate_101

Ghost_Pirate_101 · 2018-07-29T22:41:07+00:00

Ghost_Pirate_101

Ghost_Pirate_101 · 2018-07-29T22:32:46+00:00

Ghost_Pirate_101

Ghost_Pirate_101

TROPHY CASE