February CTC - RowPro Rules Rugby Test
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- Paul Victory
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February CTC - RowPro Rules Rugby Test
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?
Paul V
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?
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- GrantR
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Re: February CTC - RowPro Rules Rugby Test
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
sounds like fun
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Re: February CTC - RowPro Rules Rugby Test
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.
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.
M | 48 | 1.78 m | 76 kg
- gregsmith01748
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Re: February CTC - RowPro Rules Rugby Test
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.
Sounds like a painful 13 minutes of rowing.
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
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- strider77
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Re: February CTC - RowPro Rules Rugby Test
Evil, but when is a CTC not evil
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
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
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Re: February CTC - RowPro Rules Rugby Test
Time for some serious suffering...
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- Recess
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Re: February CTC - RowPro Rules Rugby Test
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!!!
John
3795 in total
1154
876
581
296
888
Lots of fun!!!
John
It's not how far you go... It's how go you far.
Follow my training blog as I try to break a world record: http://johntherower.com
Follow my training blog as I try to break a world record: http://johntherower.com
- GrantR
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Re: February CTC - RowPro Rules Rugby Test
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?
- kirbyt
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Re: February CTC - RowPro Rules Rugby Test
Amazing as always, Eric, our Great Dane. 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.
54 years old probably around 77kg.
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Re: February CTC - RowPro Rules Rugby Test
Thanx, Kirbyt
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...
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...
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...
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...
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
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.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?
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!
J
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- plummy
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Re: February CTC - RowPro Rules Rugby Test
....I like that phraseRecess wrote:there's majesty in misery!
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- Recess
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Re: February CTC - RowPro Rules Rugby Test
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...
J
Inspiring guy - I can't copy his style, so I nicked his phrase...
J
It's not how far you go... It's how go you far.
Follow my training blog as I try to break a world record: http://johntherower.com
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Re: February CTC - RowPro Rules Rugby Test
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).
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).
M | 48 | 1.78 m | 76 kg
- Paul Victory
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Re: February CTC - RowPro Rules Rugby Test
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.
Paul V
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: February CTC - RowPro Rules Rugby Test
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.
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.
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- Recess
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Re: February CTC - RowPro Rules Rugby Test
Paul Victory wrote:... and second fastest lightweight.
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...
John
It's not how far you go... It's how go you far.
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Re: February CTC - RowPro Rules Rugby Test
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
- strider77
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Re: February CTC - RowPro Rules Rugby Test
Some great results already well done expecially to Erik
Welcome back Roger and Gillian
Welcome back Roger and Gillian
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Re: February CTC - RowPro Rules Rugby Test
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|
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Re: February CTC - RowPro Rules Rugby Test
It seems Rachel Harris has made a transfer to MAD
M | 48 | 1.78 m | 76 kg
- chipmunkcheeks
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Re: February CTC - RowPro Rules Rugby Test
Do we have to have RowPro to enter this?
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Re: February CTC - RowPro Rules Rugby Test
No, we don't.chipmunkcheeks wrote:Do we have to have RowPro to enter this?
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Re: February CTC - RowPro Rules Rugby Test
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
Yes, and unfortunately she also moved her previous entries from FS to MAD...Rodger wrote:It seems Rachel Harris has made a transfer 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".
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