December CTC: 3x2k/3´ slowest rep to count

[Liefcat]

Team Oarsome made their choice:

"TO have decided on 3 x 2k with 3 mins rest, slowest 2k is your CTC score."

Nice training session

[billwright]

That's one of today's C2 Work Outs of the Day.

Bill

[Rodger]

Am I right in thinking this is all about pacing the first rep exactly right? Too slow and you can't correct it in later reps, too hard and you will not have enough left to do the second and third reps at the same pace.

Would the pace of this 3x2000m/3' be about the same as that of 4x1800m/4' (which I did recently as part of the PP5k) or maybe a bit slower?

[Mat]

You're right Rodger - it's all about getting that first rep just right

No idea how it relates to a 4 x 1800m as I've never done one but I reckon it should be somewhere around your 5k pace. How much above or below depends on how recent your 5k time is

In case it helps anyone with comparisons, I did mine this morning in a 1:42.8 compared to a maximal 5k a week or so ago at 1:42.

[jjtg]

I didn't see the post but happened to do a 3x2k/3'r last night. I was slow, 8:38.2. Maybe will do a faster one later this month.

[Liefcat]

Good FS efforts sofar, though the number is not so big yet =D> =D>

Re pace I think Mat´s suggestion of current 5k pace is good - and then maybe you should be able to push it a bit if you are willing to suffer.

Did an attempt today. Thought it was pretty conservative in the first rep, but really experienced some crises in the last rep: (a bit blurry photo, sorry)

NovDec 003.jpg (423.97 KiB) Viewed 2120 times

[thornmaster]

Really tough session but managed to hold sub seven for all three intervals. Didn't think it would be as hard as it was, having completed 3 x 2k with 5 rest at sub seven pace with little drama last week.

2000 6:58.0 r27
2000 6:58.0 r26
2000 6:57.7 r26

[gregsmith01748]

Did the CTC in place of a "normal" 4x2K Pete Plan session today.

Certainly not in Mat or Eric league, but in line with the "little bit faster than 5K pace" guideline.

7:07.8, 27 <---The rep that counted
7:07.1,27
7:06.0,28

I did a bonus 4th rep to keep myself honest and to stick to the PP format. That one hurt a lot! I had a HD in the first 500m and spent the rest of the piece trying to nudge the avg pace back below 1:50 without exploding.
7:18.8,27

I'll do this one again since it is such a good training session for racing. I think I could manage 7:06.5 for 3 on a good day.

I was absolutely shattered afterwards. It took me twice as long as usual to shower and change. It's 30 minutes later now and I still feel a bit woozy.

In other words, it was exactly what I was looking for in a workout.

[Jon]

Judging by your age weight and height, that looks like a very fine row Greg =D>

I was not surprised to see your superb effort Erik, no chance I'll be catching you for a while! Great row also Mat, it confirms your great form also.

I went out too fast in the first rep at 6:52 and paid for it, 6:59.3 in the second and I only did the third because I had 7:05 showing until the last 600m or so, took HR to 186, exactly the same 6:59.3 again in the third. Surprisingly felt ok after even though I've not done much training lately nor any speed work for months, so happy with the result.

I'd like to revisit later in the month, I reckon five or more seconds possible perhaps (there we are, I'm committed now)! I'd like a seat in the first boat, but I reckon Andy has quite a few more seconds in him also ... I wouldn't surprised if Erik and Mat might fly again too

[Paul Victory]

This is a truly horrible challenge. At least, it is for me at my current state of fitness.

I take my hat off to those of you who have managed to do 3 sub 7s for this challenge. I'd say I've done no more than 10 sub 7s (if that) in around 10 years of erging, and this season I haven't even managed to go sub 8.

I hope we manage to float a few boats this month, but I don't think I'm going to be in one of them.

Paul V

[Rodger]

I hope we manage to float a few boats this month, but I don't think I'm going to be in one of them.Paul V

I think we get as many boats floated as there are Free Spirit ladies doing this challenge. The last time a female FS was stranded, was in February this year.

It's early in the month, but that first boat is looking very strong already. Other teams will have a hard job getting past that one!

[hellorachel]

I'm terrified of this one and I want to do it ONCE! How have your splits compared to your 5k or 6k splits?

I am not sure how to set out. I know I can't make it up in later reps, but I don't want to have to slow down more than I would have otherwise because I went out too fast..

[Stan]

Hi Rachel - many congrats on your race on Saturday by the way. I didn't get the chance for a quick chat - I did see you on the warmup machines but you seemed very focused with your earphones in so I thought it best not to disturb you.
I would think similar to 5k pace for this one. You can always try again if it turns out too easy Good luck

[hellorachel]

Hi Stan, I didn't realize you were there! I was definitely in a zone - recent training suggested I had no excuse not to PR and I was pretty nervous.

I did this today. The pacing makes it ultra-burny as I like to go out easy in a piece and then finish hard, but you have to approach this one a little differently. My average for the whole set was 1.2 seconds faster than last month's 5K.

[Richard Lindner]

First rep felt comfortable so I thought I might have been too conservative but really feeling the burn at the end of the third rep so I think I paced this about right at 1.8 secs quicker than my 5k pace.

7:48.9 ... 1:57.2 ... 27spm
7:48.3 ... 1:57.1 ... 28spm
7:48.1 ... 1:57.0 ... 29spm

[strider77]

Great effort Richard, nicely paced =D>

[kirbyt]

WARNING: GEEK REFERENCE AT END OF POST.
When I first saw this challenge I thought it would fit pretty well with my usual Tuesday workout, albeit a little longer with a little less rest. Then I sustained a very mild strain in a ligament on the top of my left foot. I backed off any hard training for about 10 days till it felt nearly healed. I did a hard 10k (season's best) and that seemed to irritate it quite a bit. Today, it was virtually gone, so we'll see. I was going to go for maybe sub 1:50 pace until I saw Odd's time (1:48.5) and wondered to myself...
7:13.4/1:48.3/r29
7:13.1/1:48.2/r30
7:12.7/1:48.1/r31
It wasn't easy but lungs and heart wise felt okay. The foot is buzzing a little now, so we'll see if I've done something stupid soon.
As for the geek reference, Jenny and I went to the hobbit movie on Sunday and by dipping under Odd's time I feel as though I've woken Smaug.

[plummy]

Be afraid - be very afraid Kirby. Best let the Norse Gods lie - but you've gone and rattled his cage now!!

[Jon]

Be afraid - be very afraid Kirby. Best let the Norse Gods lie - but you've gone and rattled his cage now!!

This should be. Fun

[Stan]

Managed to register a score today of 1:58.6 pace (7:54.6)
A little slower than I would have liked but after handling down on the middle rep during my first attempt yesterday I felt it was a better idea to complete it and then have another go over the weekend and try to improve a little. At least the knee seems ok today.
This pace is a second slower than my last 4x2k 5r and about 0.7s slower than my 5k sb pace. The enforced knee rest is probably to blame for the dip in form, which is hopefully just temporary.

[thornmaster]

Trying to work out what pace to try next for this one, think I will go for around 1:42 and see what happens. Was thinking that around 1:40 would be pretty good for the really quick guys, but just seen Graham Benton's pace 1:35.8

[plummy]

It is my intention to put a score in for the team on this challenge but given I've done only 1 short sprint session since the end of October and virtually nothing but long, low SPM rows since, it will be VERY slow and can't happen until at least the 27th December. I shan't be worrying any of the top boats this time around.

[Rodger]

This challenge fits well in my Pete Plan 5k training. Target pace was 1:59.5.

7:56.8 @1:59.2 / 28spm
7:56.8 @1:59.2 / 28spm
7:56.1 @1:59.0 / 27spm

I'm fairly pleased with the result, this has to be my best CTC effort ever.
Sadly, I don't think it's enough to get in a full boat. I'm dependant on our nice ladies and girls. [-o<

[Jon]

Just improved my time after two weeks of solid training

Pleased to be back in FS1 for now at least.

6:54.9, 1st rep was slowest
6:59.3 last attempt on 6th Dec (1st rep was at 6:52 pace)

Probably 2.5s gain by pacing better, then another 2s through training. Perhaps could have pushed a bit harder for another 0.5s today, may be 1s more through another weeks training? Only time will tell!

[thornmaster]

Good work Jon, I'm also finding this difficult to pace as also coming back after a period away. Sorry but just bumpped you back into FS2.

1 6:47.7 1:41.9 r26 2 6:47.4 1:41.8 r26 3 6:47.1 1:41.7 r26 Will have one more go at this but not sure if there is much more I could take off this time at the moment.