Free Spirits Rowing

Hi all,

we have an early announcement from team Isenhurst Rowers regarding the ctc in February:

"500m 2 min rest, 1250m 2 minute rest, 500m - total of 2250m. Standing start for the first interval, rest of them can be rolling starts."

It reminds me a lot of last Ocober's ctc (500/2'r/1250/1'r/250, all statc starts). I think the October pacing could be a good starting point for February.

Yes, it's very similar. The only differences are the final interval and the preceding rest are both twice as long and rolling starts are allowed.

As I'm now a bit fitter than I was in October, I'm thinking that the pacing for last month's challenge might be a reasonable starting point. It's less distance in total, but the intervals are longer and the rest periods shorter.

The answer is slightly quicker than both last month and Oct. But I guess that depends on fitness levels.
500 - 1:49.3
1250 - 1:51.9
500 - 1:42.5
8:11.6 @ 1:49.2
Felt very good, and close to an all out effort.
A good target for Paul V and Alan ... ?

I also had an early go at this. But I felt out of sorts right from the start and couldn't maintain any kind of reasonable pace. It may just be that I'm not yet ready to try sprints two days in a row, or it could be that I'm generally better rowing later in the day. Anyway, I was going to HD about half way through the first 500, but then decided "what the heck, I might as well just complete the challenge". At least it will give me an easy target to beat next time around and it makes sure I will have an entry this month, even if I get injured and am unable to row for the rest of the month.

For the record, my splits were as follows:

Split Time Pace Rating Heart Rate
500 1:51.2 1:51.2 36 156
1250 4:50.1 1:56.0 32 170
500 1:52.7 1:52.7 32 169

2250 8:33.9 1:54.2 32 165

Well done Steve and Paul for ploughing the first furrows on this CTC

Grobi wrote: ↑Sun Jan 21, 2018 4:01 pm It reminds me a lot of last Ocober's ctc (500/2'r/1250/1'r/250, all statc starts). I think the October pacing could be a good starting point for February.

Thanks for mentioning, Peter I had already forgotten about that one - says a lot of where my mind was ctc wise in 2017...

And, yes, big thanks to Wolfie and Paul for their early take on this

Thought I'd test this one out early, and regretted it immensely. Note to self: ctc is not a warm up for circuit training, even when at a slower pace....

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Still a good effort Ian, more to come I am thinking

It will be interesting to see the battle between yourself and Plummy

I managed to beat Steve's first effort on the first 2 reps then it all went Pete Tong

8:14.2 @ 1:49.8
500 - 1:48.3
1250 - 1:50.6
500 - 1:49.3

strider77 wrote: ↑Fri Feb 02, 2018 10:22 am Still a good effort Ian, more to come I am thinking

It will be interesting to see the battle between yourself and Plummy

I managed to beat Steve's first effort on the first 2 reps then it all went Pete Tong

8:14.2 @ 1:49.8
500 - 1:48.3
1250 - 1:50.6
500 - 1:49.3

Strong session Alan.

I was only 4.1 seconds behind you last month and was hoping I could give you a run for your money this month. But that's a pretty challenging target you've set.

Paul Victory wrote: ↑Fri Feb 02, 2018 11:20 am

strider77 wrote: ↑Fri Feb 02, 2018 10:22 am Still a good effort Ian, more to come I am thinking

It will be interesting to see the battle between yourself and Plummy

I managed to beat Steve's first effort on the first 2 reps then it all went Pete Tong

8:14.2 @ 1:49.8
500 - 1:48.3
1250 - 1:50.6
500 - 1:49.3

Strong session Alan.

I was only 4.1 seconds behind you last month and was hoping I could give you a run for your money this month. But that's a pretty challenging target you've set.

Yep, I reckon the 3 of us will be very close again this month ... however you two have the advantage as I go to Australia for two weeks next Saturday!
What happened on the last 500 Al?

Thanks Paul, very kind

Steve, getting your excuses in early -as its upside down where you are going the effect of gravity should be less and you should get quicker times

As to what went wrong, the middle rep of 1250m was 100% so legs had gone-really gone

strider77 wrote: ↑Fri Feb 02, 2018 4:48 pm As to what went wrong, the middle rep of 1250m was 100% so legs had gone-really gone

That's the problem with having such a short rest period. You don't really get a chance to recover before the final 500. Even with the pedestrian pace I was doing on Thursday, I found it difficult to push hard on the final 500.

Given the fact that the middle interval is more than twice as long as the other two intervals, it's probably the best strategy in terms of overall time. But it makes for a very painful session.

Just had my first attempt. No idea whether the 2 minutes rest would be enough to recover, and the first real attempt for some speed after my cold (so much for the excuses) I managed to beat Joe by just .2 seconds. Which leads me to 8:00.1 . The 8 minute border seems doable. Those 2 minutes rest are notthat much so I won't go full throttle on the first two reps but... Well, let's see what happens in the next attempt.

Thought this was good 2k preparation before Tuesday´s relay, so did this instead of my "beloved" 3x750m interval session. Pleased to get sub 1:40 overall:

1: 1:36.5 36
2: 4:14.0 34
3: 1:37.8 37
T=9:28.3 35

Can probably get a faster time later this month...

Liefcat wrote: ↑Sun Feb 04, 2018 5:27 pm Thought this was good 2k preparation before Tuesday´s relay, so did this instead of my "beloved" 3x750m interval session. Pleased to get sub 1:40 overall:

1: 1:36.5 36
2: 4:14.0 34
3: 1:37.8 37
T=9:28.3 35

Can probably get a faster time later this month...

Strong session Erik. When I first saw this, I thought "what the heck?", then I realised that the 9 was a typo!

Had a go at this one at lunch today - not expecting much after a 10k at df 380 this morning, but just wanted to record a marker.
Set the damper to DF 205.
Wanted to try and get close to 8 min and set out conservatively on the first 500m.
Started to feel a bit stronger halfway through the 1250m, and after 60m of the last leg I just decided to empty the tanks, knowing that a 1:50 hurts just as much as a 1:40 at that stage.
Finished at 7:45.7 and not wanting to do this again, although I know that Tako and Fred will force me to!!

Tale of the tape :

7:45.7 35
1: 1:42.3 36
2: 4:25.2 33
3: 1:38.2 38

Paul Victory wrote: ↑Mon Feb 05, 2018 9:57 am

Liefcat wrote: ↑Sun Feb 04, 2018 5:27 pm Thought this was good 2k preparation before Tuesday´s relay, so did this instead of my "beloved" 3x750m interval session. Pleased to get sub 1:40 overall:

1: 1:36.5 36
2: 4:14.0 34
3: 1:37.8 37
T=9:28.3 35

Can probably get a faster time later this month...

Strong session Erik. When I first saw this, I thought "what the heck?", then I realised that the 9 was a typo!

Oops Well spotted, Paul I was also surprised - when I saw someone on Facebook doing around 7 minutes...

Well done, Paul G And at a low DF...

Great, Paul. I know I can improve my time, but I don't think it will be enough to force you to have another go (though you're always to welcome offcourse).
Erik, yours is truly great. Respect!!!

paulgould wrote:Finished at 7:45.7 and not wanting to do this again, although I know that Tako and Fred will force me to!!

I had no plans of doing this one once more, but as I am still recovering and we talk about a tenth of a second, you leave me no choice Fortunately the month is not over yet

Well done to all so far. Targeted Paul's 1:43.5 average with hopes of going 1:42. Pleasantly surprised to get 1:41.5 and with more training could perhaps beat that towards the end of the month

Caratacus wrote: ↑Tue Feb 06, 2018 11:46 am Well done to all so far. Targeted Paul's 1:43.5 average with hopes of going 1:42. Pleasantly surprised to get 1:41.5 and with more training could perhaps beat that towards the end of the month

Very nice, Felton - in particular, the long interval - very nice rowing - can't see myself getting very close to that.
It's good to see you are coming back into form.

Paul G

Well - that hurt!!
1:46.7
4:36.2 ( 1:50.4 )
1:46.5

8:09.4 total at 32spm average
Over to Alan/Wolfie/Paul/Peter...

plummy wrote: ↑Wed Feb 07, 2018 6:28 pm Well - that hurt!!
1:46.7
4:36.2 ( 1:50.4 )
1:46.5

8:09.4 total at 32som average
Over to Alan/Wolfie/Paul/Peter...

mucho kudos
I wasn't really expecting that!
Not much time Thu/Fri, but then this doesn't need that much does it ...

fkoene wrote: ↑Sun Feb 04, 2018 1:20 pm I managed to beat Joe by just .2 seconds. Which leads me to 8:00.1 . The 8 minute border seems doable. Those 2 minutes rest are notthat much so I won't go full throttle on the first two reps but... Well, let's see what happens in the next attempt.ctc.PNG

Great effort Fred!! I am amazed to even be close to you..

Did this a week ago but just getting time to post. Plan was 1:45 1:50 1:45 df 120

500m 1:43.6 / 34 / 157 hr
1250m 1:49.1 / 31 / 162 hr
500m 1:43.8 / 32 /160 hr
8:00.3 / 1:46.7

plummy wrote:Well - that hurt!!
1:46.7
4:36.2 ( 1:50.4 )
1:46.5

8:09.4 total at 32spm average
Over to Alan/Wolfie/Paul/Peter...

and

Been fiddling around with pacing for this in several abortive attempts, and it's very clear I'm loosing huge amounts of time in the 1250m. I have booked an appointment with the drawing board for later....

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