November CTC: 4 x 250m / 3 min rest

[Richard Thomas]

Well done all! Some great times already especially those who have done sub 3 mins =D> =D>

Didn't really know how to pace this but noted an earlier comment on here about aiming for an average around your 500m pb but I got a little carried away on the first two then suffered badly on the last one with very painful lactic acid!! My 500m pb is current 1:36.3

47.6 @ 1:35.2 33spm
47.3 @ 1:34.6 33spm
48.0 @ 1:36.0 35spm
49.3 @ 1:38.6 34spm

3:12.2 @ 1:36.1 34spm

I guess I beat my 500 pb overall though so relatively pleased with that effort!

[spidermac]

SO HD on R3 of a pete plan 4x1k so thought stuff it that`ll do as a wup for the CTC - results below:
1.33.6/44spm
1.33.2/44spm
1.32.4/47spm
1.31.8/50spm
Total - 1.32.7/46spm
Comments - entered into CTC which made it 1.32.8!! then noticed I had just missed out on Boat 1 - may have to redo this fresh unless odd appears Pacing about right for now. Was a bit unsure about spm but probably should have gone higher from the get go lookin at the splits,

[lfairbairn]

First attempt for me today - 1k, 3:31.9 @ 1:45.9.
00:53.4 01:46.8
00:52.8 01:45.6
00:52.6 01:45.2
00:53.2 01:46.4

Better than I anticipated (been doing longer, slow paced sessions for a while).

Laura

[strider77]

Great effort Laura, we definitely need more ladies to float more boats-thanks =D>

[plummy]

Great effort Laura, we definitely need more ladies to float more boats-thanks =D>

Agreed - very nice effort indeed =D>

[gregsmith01748]

First shot for me today.

Did better than I feared I would. Couldn't rate up higher than 36SPM.
44.3
43.6
43.2
43.4
2:54.5
avg pace: 1:27.2

Puts me in boat 1 for the moment!

[strider77]

Fantastic effort Greg

What DF did you use ?

[gregsmith01748]

Fantastic effort Greg

What DF did you use ?

I put the damper on 10 which yielded a df of 201. I think it's time to clean the fan cage.

[Liefcat]

Great effort from our team this month Looks like the momentum from October´s Memorial Ctc keeps our Free Spirtits very, very busy...

Had another go at this yesterday... Merely hoping for some kind of psychological revenge - felt that in my first attempt I was knocked out several times. In my second attempt I managed to strike back:

1: 40.9 1:21.8 44
2: 40.7 1:21.4 47
3: 40.8 1:21.6 49
4: 41.2 1:22.4 50
T= 2:43.5 1:21.7 47

Major crisis with 50m to go in the last rep - but not enough to keep me from improving the overall time...

[strider77]

Huge effort-well done Erik =D>

[Wolfmiester]

wow, great effort guys!

Greg, top form. Keep it up until Feb!!

[Recess]

Hey folks,

So I've roped, sorry, asked my lovely wife into being a Free Spirit. I hope that's ok? I've yet to make her... ask her to join this forum, but she sees me reading it all the time, so is that enough? Anyway:

53.2
52.8
51.0
52.0

T=3:29.0

She did well - she didn't quite understand why she had to do nothing for 3 minutes, but I think 3:29's a good showing for someone who never rows!

And the best part of it? As it stands, we're in the same boat together. How sweet.

John

[Stan]

John, absolutely no problem at all with your wife joining in. You may want to mention that if the 3 mins is too long a rest she isn't trying hard enough - but I don't know how hard she hits! Great first effort though.

[CamiCrew]

Did this again (paying attention to standing starts) and managed to get it 4 sec faster.

3:27.7 @ 1:43.8
:52.5 @ 1:45.0
:51.7 @ 1:43.4
:51.9 @ 1:43.8
:51.5 @ 1:43.0

Looks as of now like all FS boats are afloat.

[plummy]

John - I think "pretty good showing" may be one of the understatements of the year. For someone who doesn't row at all, that's an amazing first effort. =D>

Re not rowing for three minutes, it's to make it harder at the start of the next rep. If it was easy, mere mortals would be doing this sort of thing.

Great second attempt Barbara - =D>

[strider77]

Fantastic effort Julie, I can only echo what Stan and Plummy said, astonishing result-well done =D>

Thanks John, you are a brave man though not as brave as Stan it would seem, if Julie can row like that I hate to think what her right hand is like

NIce effort Barbara =D>

Good to see all those boats floated great effort everyone =D>

[Thomas W-P]

Well done everyone, I've got to work this in to my schedule...

[webberg]

Impressive efforts on this so far. Congrats to all. =D> =D>

I was thinking about having a go next week. (Yeah - right)

[Mark Cawthorne]

Evening All

Taken me a while to post this month as fitting into tight schedule (courtesy of Pete Plan).

Popped one on the board this afternoon and chuffed with 'highest boat' position I can remember (month to date).

Great to see all those boats out there - encouraging Son Alister to register a time again this month tomorrow at some point (probably after composing letter to Santa )

[Paul Victory]

[quote="Paul Victory"

Gap down from 10.3 seconds to 7.9 seconds.

Improved 3.1 seconds today, so the gap is 11 seconds

New time 3:08.3 @ 1:34.1

Times 47.8 @ 1:35.6, 47.4 @ 1:34.8, 47.3 @ 1:34.6, 45.8 @ 1:31.6

The pattern suggests more in the tank given the last interval. Over to Paul and Alan

Had another go today and improved by 8.1 seconds to 3:11.2. This put me slightly ahead of Stan's old time of 3:11.4 but 2.9 seconds behind his new time.

As with my last attempt, I made a Horlicks of the first interval and considered giving up. But I upped the rating in the second interval and improved on the first interval by 2.5 seconds to 47.0 seconds. I did the same time for the third interval and then ran out of steam in the final 100m of the final interval.

Splits were as follows:

49.5 - 30 SPM
47.0 - 37 SPM
47.0 - 40 SPM
47.7 - 38 SPM

I figure I'll have one more go before month end. If I can get the first interval right, I might even catch Stan.

[billwright]

Free Spirits 1 is a truly international team. Two Norwegians, one Dane, one from the USA and one English lady. =D>

Bill

[gregsmith01748]

Thomas: it's tough to work this into a Pete plan schedule unless you're willing to replace one of the core sessions. For example, doing 2 sets of 4 x250s for your level 1 with the first set for the CTC. I did it on an easy day and I paid the price in the next core session.

Mark: I'm glad you one the board

Paul: great improvement over last time. I found it hard to rate up in the first rep too, but not enough to want to go back and do it again.

Bill: thanks for pointing out the international-ness in boat #1. It is really fun to be part of something based on a shared interest that cuts across borders worldwide. Without the slightly demented online crowd of indoor rowers I doubt I'd still be doing it.

[Shang-Chi]

Free Spirits 1 is a truly international team. Two Norwegians, one Dane, one from the USA and one English lady. =D>

Bill

2 danes & 1 norwegian (Erik and I )

Nice job to anybody who did this challenge. A pretty hard one I must add

[billwright]

Whoopsie

Bill

[Stan]

Stunning time from Mr Cawthorne - well done Mark.
Paul, that's some impressive improving you have done over the month - you must be pleased with the progress.
I plan to have another go before the end of the week but I cant see any way I can beat Mark.