February CTC - RowPro Rules Rugby Test

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Paul Victory
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February CTC - RowPro Rules Rugby Test

Post by Paul Victory »

The February CTC chosen by PowPro Rowers is as follows:

RowPro Rules Rugby Test

Row 4 minutes
Rest 4 minutes
Row 3 minutes
Rest 3 minutes
Row 2 minutes
Rest 2 minutes
Row 1 minute
Rest 1 minute
Row 3 minutes

Score is total distance rowed during the active 13 minutes. Static starts on all reps.

Sounds like a bit of a killer, but maybe it could be used as a substitute for one of the Pete Plan sessions?

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Re: February CTC - RowPro Rules Rugby Test

Post by GrantR »

ouch! looks kinda similar to the pyramid, but with that sneaky 3 min tossed after the hard sprints. distances will be in the ballpark of 1000m, 750m, 500m, 250m, 750m. Probably needs to be in the ballpark of 2k pace or perhaps +1 second. The key is going to be exercising enough restraint to not burn out in the sprints and have nothing left to survive the 3 min at the end!

sounds like fun :)
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Re: February CTC - RowPro Rules Rugby Test

Post by Rodger »

From what I have read about the Rugby test, it can (or should :?: ) be done at 2k-2 pace.

Rugby test is this:
1000m — rest 3:00
750m — rest 2:30
500m — rest 2:00
250m — rest 2:00
750m

So yes, very similar, but I fear that last 1 minute rest instead of the 2 minutes in the 'proper rules' Rugby Test, can make a big difference in the final 3 minutes.

I will try to get an early score on the board. Having done a hard 2k recently, I should be able to make a good pace comparison.
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Re: February CTC - RowPro Rules Rugby Test

Post by gregsmith01748 »

I'll have a go at this one after the crash-bs. I'll give it a shot at 2K pacing, since I'll have a nice fresh reference.

Sounds like a painful 13 minutes of rowing.
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Re: February CTC - RowPro Rules Rugby Test

Post by strider77 »

Evil, but when is a CTC not evil :lol:

I will probably treat it with kid gloves the first time as I do when going up the pyramid not down, until thr 750 and see if there is anything left, then use the mark as a target for a proper go :D
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Re: February CTC - RowPro Rules Rugby Test

Post by Liefcat »

Time for some serious suffering... :~c :lol: :lol:
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Re: February CTC - RowPro Rules Rugby Test

Post by Recess »

Just did it. With a view to doing it again at the very end of the month and seeing if there's any improvement.

3795 in total
1154
876
581
296
888

Lots of fun!!!

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Re: February CTC - RowPro Rules Rugby Test

Post by GrantR »

Nice one you two, off to a good start :) John it looks like your net pace ended up being pretty much dead on with your 2k PB pace. How did you actually pace it out?
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Re: February CTC - RowPro Rules Rugby Test

Post by kirbyt »

Amazing as always, Eric, our Great Dane. ^O^ Very strong start to this ctc, John. 1:42.8 pace is very respectable. I guess this one should be paced somewhere in the middle of one's short and long intervals pace as the rests are too short for say 8x500m pace but the workload is less than say 4x2k. That last three minutes, though, looks like opening a can of whupa$$ to me.
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Re: February CTC - RowPro Rules Rugby Test

Post by Liefcat »

Thanx, Kirbyt :!: :fssmile:

Had my first marker yesterday. Though a bit conservative, still felt like hell in the last rep:

4´: 1234m 1:37.2 33
3´: 941m 1:35.6 33
2´: 635m 1:34.4 35
1´: 326m 1:32.0 38
3´: 935m 1:36.2 33
T= 4070m 1:35.8 34

As you can see in my PB line the ordinary Rugby Test "only" took me a little more than 10 minutes - but the feeling was more or less the same as I remember it... :evil: :evil:

Edit: Ooops, had another go Sunday evening, much harder this time around:

4´: 1246m 1:36.3 33
3´: 947m 1:35.0 35
2´: 639m 1:33.8 36
1´: 325m 1:32.3 38
3´: 942m 1:35.5 35
T= 4099m 1:35.1 35

Terrible headache afterwards... I can probably find the missing meter in one of the 5 reps - but that´ll be somewhat later in the month... :fswink:
Last edited by Liefcat on Mon Feb 03, 2014 10:46 am, edited 1 time in total.
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Re: February CTC - RowPro Rules Rugby Test

Post by Recess »

GrantR wrote:John it looks like your net pace ended up being pretty much dead on with your 2k PB pace. How did you actually pace it out?
Interestingly, as I'd read it looked at around 2k pace, I hovered around 1:44 for the 4, 3 and 2 splits - but the 1 was nearer 1:40 and the final three I was able to give a lot more in the last 60secs.

I figure I'd have been able to do the while thing at 1:42 with a fast time on the 1 and a sprint finish to the second 3. I'm really looking forward to have more goes at this over the month though, there's majesty in misery!

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Re: February CTC - RowPro Rules Rugby Test

Post by plummy »

Recess wrote:there's majesty in misery!
....I like that phrase :twisted:
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Re: February CTC - RowPro Rules Rugby Test

Post by Recess »

I'd love to claim it as my own, though sadly I can't. I made a programme last year called 'Super Human Challenge' - and Dean Karnazes was one of the people in it (Ultra-Marathon-Man). He said it before running 10 hours in death valley (his lactate level never went above 3.6 and he didn't break sweat the whole run!!)

Inspiring guy - I can't copy his style, so I nicked his phrase...

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Re: February CTC - RowPro Rules Rugby Test

Post by Rodger »

I had a go at this today. The first four intervals went fine with well-controlled negative splits.
And then those last 3 minutes came up... ](*,) ](*,) ](*,)

The end result was 3535m @1:50.3. As for pacing, this is almost 1 sec/500m faster than my recent 2k (@1:51.1).

I posted under a new name (in order to prevent all my previous hwt ctc's to change into lwt as well).
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Re: February CTC - RowPro Rules Rugby Test

Post by Paul Victory »

Fantastic efforts so far by Free Spirits! =D> =D> =D> We are currently in the Gold Medal position and we have the fastest male, fastest female and second fastest lightweight. ^O^ ^O^ ^O^

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Re: February CTC - RowPro Rules Rugby Test

Post by plummy »

My one and only attempt for this and as it was my first short interval set in.. what seems like forever went as well as I expected (also given I was terrified of pulling or straining anything)
4:00 - 1043 - 1:55.0
3:00 - 803 - 1:52.0
2:00 - 546 - 1:49.8
1:00 - 282 - 1:46.3
3:00 - 815 - 1:50.4

Gave me an average of 1:51.8 - definitely a bit more in the tank but will be leaving it there.
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Re: February CTC - RowPro Rules Rugby Test

Post by Recess »

Paul Victory wrote:... and second fastest lightweight. ^O^ ^O^ ^O^

Paul V

Challenge accepted! I'll forego cycling to work on Thursday if it means I can have a crack at it when I get home. Anything to maintain my position... until kirbyt posts a time of course...

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Re: February CTC - RowPro Rules Rugby Test

Post by RogerB »

We have just returned from 10 enjoyable years in SW France and missed 2 months training during the move. Starting again has been awful but we do hope to do better. Roger
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Re: February CTC - RowPro Rules Rugby Test

Post by strider77 »

Some great results already well done expecially to Erik ^O^

Welcome back Roger and Gillian :D
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Re: February CTC - RowPro Rules Rugby Test

Post by sander »

Code: Select all

Workout Summary - Feb 06, 2014
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--
--|03686|13:00.0|01:45.8|30.1|165.4|189.0
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|Comments
01|01132|04:00.0|01:46.0|30.0|160.4|189.0|
02|00850|03:00.0|01:45.9|29.7|166.4|180.0|
03|00568|02:00.0|01:45.6|30.0|162.9|180.0|
04|00284|01:00.0|01:45.7|30.0|156.0|177.0|
05|00852|03:00.0|01:45.6|30.7|175.8|188.0|
Pretty heavy, as I did this on the first day after a 3 pretty tired 3 day business trip and a very long day at the office. Thought I could hold 1:45 but just didn't have the energy or willpower today.
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Re: February CTC - RowPro Rules Rugby Test

Post by Rodger »

It seems Rachel Harris has made a transfer to MAD :(
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Re: February CTC - RowPro Rules Rugby Test

Post by chipmunkcheeks »

Do we have to have RowPro to enter this? :?:
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Re: February CTC - RowPro Rules Rugby Test

Post by Rodger »

chipmunkcheeks wrote:Do we have to have RowPro to enter this? :?:
No, we don't. :fsgrin:
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Re: February CTC - RowPro Rules Rugby Test

Post by chipmunkcheeks »

Thanks :) have done the challenge, wasn't sure if I was able to enter it though :)
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Re: February CTC - RowPro Rules Rugby Test

Post by Liefcat »

Rodger wrote:It seems Rachel Harris has made a transfer to MAD :(
Yes, and unfortunately she also moved her previous entries from FS to MAD... :(

That way you will have a hard time keeping track of the Boats positions for the ctc ranking, Rodger... Anyways, I think you should leave the previous year - 2013 - as "it was". :idea: :fswink:
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