October CTC - Fitness Matters' Sting in the Tail

[thornmaster]

First go at this months CTC for me today with a nice big target on my back for Jon and Eric. I used the Kirby method of taking the 250 a bit slower to be able to push harder for final interval. I think I got the pacing about right with very little in the tank for a sprint on the last interval.

1000m 3:13.4 1:36.7 r27 750m 2:24.8 136.5 r27 500m 1:36.3 1:36.3 r27 250m 0:50.0 1:40.0 r26 750m 2:23.0 1:35.3 r28 Total 10:27.6 1:36.5 r27

[kirbyt]

Thanks for trying it Andy, it looks like it worked for you albeit at a much faster pace than my effort. I will admit it would be very difficult to prove if it's a faster way to go but I'm pretty confident it's less painful.

[jolo]

Wow great times being put up!! Might give this a go next week

[hewitt]

My first CTC for FS for about 2 years. Time to start getting back in the game.

10:45.6...3250m...1:39.3...r28 (Average)

1000m...1:40.8...r27
750m...1:39.7...r28
500m...1:39.2...r28
250m...1:37.8...r28
750m...1:37.5...r29

Nice negative split session. More to come.

[Recess]

First attempt today. Didn't go too badly in fact!

10:44.1 total.

1000 = 3:18.7 (1:39.4)
750 = 2:29.1 (1:39.4)
500 = 1:39.2 (1:39.2)
250 = 0:49.5 (1:39.0)
750 = 2:27.6 (1:38.4)

All avergaged at 30spm and all at 180df

Looking forward to the next attempt. In terms of CTC, it's put me right above a guy called Richard Steventon. Which I find funny. Especially as that was my Dad's name...

John

[Rodger]

First attempt didn't feel too bad.

1000m @1:51.1 / 30 spm 750m @1:50.8 / 31 spm 500m @1:49.5 / 31 spm 250m @1:49.0 / 31 spm 750m @1:49.0 / 31 spm

3250m 11:56.0 1:50.2 / 30 spm

There should be room for improvement if I can manage to do the first two intervals a bit quicker.

This is about the same pace as the February CTC for me, which was 4 min/ 4 min rest, 3 min/ 3 min rest, 2 min/ 2 min rest, 1 min / 1min rest / 3 min. I think this month's CTC should be somewhat quicker, though (is that right?).

[hewitt]

First attempt today. Didn't go too badly in fact!

10:44.1 total.

1000 = 3:18.7 (1:39.4)
750 = 2:29.1 (1:39.4)
500 = 1:39.2 (1:39.2)
250 = 0:49.5 (1:39.0)
750 = 2:27.6 (1:38.4)

All avergaged at 30spm and all at 180df

Looking forward to the next attempt. In terms of CTC, it's put me right above a guy called Richard Steventon. Which I find funny. Especially as that was my Dad's name...

John

Very nice John. I suppose I should go again VERY soon as I do not want a LWT guy beating me.

[Paul Victory]

Roger, I think this month should be slightly quicker than February. But not by a huge margin (except for the speed monkeys! ).

John, that was some CTC. But 180 DF!

[kirbyt]

Gotta agree with Paul, 180 DF is crazy high, my rower doesn't even go that high thank goodness.
Jason vs John. I think there was a horror movie with that in the title. No wait that was Jason vs Freddie. This battle should be much better to watch than that crappy movie.

[Recess]

It's tough finding places that have machines in good enough condition to go that high to be honest. If I didn't have my own at home, I don't think I'd maintain the 180 thing. I visited a local gym a couple of weeks ago, and out of 5 machines, only 1 went to 180 (lever at 10) all the others maxed out at 130.

But on top of frustrating me in terms of trying to train at the DF I like, it's also a good indication of how the gyms look after their kit. The more worrying thing is that they said the machines had been serviced the week before by C2!!

Anyway... On friday I did some 30 / 30 x 10 sprint training. I'll do the same again today on a 150df and see what the end result is in terms of performance.

Looking forward to a competitive month with Jason!!

John

[Liefcat]

Already a lot of splendid FS efforts =D> =D> And thanks for the target, Andy

Didn´t quite meet it though... Also saved a bit in 250-section, not as much though - and actually the last interval didn´t feel immensely hard:

3:15.9 1:37.9 34
2:26.9 1:37.9 36
1:35.9 38
0:47.2 1:34.4 39
2:25.4 1:36.9 37
=10:31.2 1:37.1 36 r=293m

Still hoping to be able to go faster...

[Recess]

Just to finish off my DF chat, tried the 150 option, didn't do as well. 40 meters off the 180df distance for 15 minutes worth.

But, it did feel tougher... Which is odd I guess.

One last question. Well, two. Etiquette/'in with the cool crowd' wise, is it wrong to row at such a high drag factor? And 2, will I struggle to find machines that go that high at competitions? Surely not?

John

[flatlander]

Great efforts from Jason and John and very close!

Superb effort from you Erik

Not sure if I will do this..


Sent from my iPhone using Tapatalk

[kirbyt]

Nice effort, Eric, 1:34 pace R39 is saving some in the 250?
John said:

One last question. Well, two. Etiquette/'in with the cool crowd' wise, is it wrong to row at such a high drag factor? And 2, will I struggle to find machines that go that high at competitions? Surely not?

Row at whatever drag you want, 110-130 is usually thought to be close to the drag of a "real" boat so some on water rowers prefer that range for training effect. On an erg it doesn't really matter, you could always experiment with lower drags after racing season but it might be hard to switch now. Also, I would expect that the ergs at a competition should be able to go up to 190 or even 200 max as they will be either new or very well tuned. My erg maxes out in the 140's and I have a new front end. My theory is that Edmonton is at altitude although 2000ft above sea level is not major elevation, maybe the airflow in my basement room is insufficient.

[Huw Thomas]

Tried this today - horrible!!

Code: Select all

Workout Summary - Oct 15, 2014
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--
--|03250|11:01.3|03250|11:01.3|01:41.7|31.3|169.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|01000|03:24.0|01000|03:24.0|01:42.0|31.5|157.0
02|01750|05:57.6|00750|02:33.6|01:42.4|30.9|161.0
03|02250|07:39.0|00500|01:41.4|01:41.4|31.4|161.0
04|02500|08:28.6|00250|00:49.6|01:39.2|32.7|161.0
05|03250|11:01.3|00750|02:32.7|01:41.8|31.1|169.0

Glad that ones over

[CamiCrew]

Sounds like you did it right, Huw.
Good job to the others as well.

Fit this in at lunchtime with no warmup other than a set of early morning intervals with Christine.

Total: 12:28.9 3250m 1:55.2 30 spm

My Feb pace for Rugby Ruck was 1:56.0, so, this being slightly quicker held true. I wasn't dreading the final 750 as much as I thought I would be, which simply means I need to step it up on the first 2 intervals.

[Recess]

Great job Huw and Barbara!!

[Terra Firma]

Second (and final) try:

1000 - @1:39.8
750 - @1:39.8
500 - @1:39.8
250 - @1:38.2
750 - @1:40.8

Total time: 10:49.5 @1:39.9. I'd like to think that my 2k will be a bit faster next time I test. Good luck to those still planning to undertake this endeavor.

Despite my best intentions, I did not negative split the first two segments. I was a little slower in the "body" and had a bit more for the "tail". Result: a 0.6 second beat.

[strider77]

recess wrote :- Looking forward to the next attempt. In terms of CTC, it's put me right above a guy called Richard Steventon. Which I find funny. Especially as that was my Dad's name...

John

John, Richard Steventon is a bit good, he is 62 years old and at Bristol last weekend managed the following :-

500-1:27.2
1000-3:08.2
2000-6:39.7

He is also the reigning English and British Champion 60-69 and 60-64 with a PB this year in the English of 6:28.4 !


So good company you are keeping

[Recess]

Crikey that IS a bit good!!

I wonder if he'll be around at the BRIC and EIRC's? It would be interesting to meet him! If only to get some tips as to how to be that good at 62!! I'm not even that good at 39!

Thanks for passing info on.
John

[danfennell]

I've had a head cold, which although terribly annoying, hasn't proved to be totally debilitating. Took some sinus pain/congestion relief pills and figured I'd take advantage of the short term privilege of being able to breath through my nose by trying the CTC. Pretty good idea up until the final 750. One of the toughest intervals segments I can recall. Hoping the cold clears up so I can take another shot.

1000 - 1:39.5 - 33
750 - 1:39.3 - 35
500 - 1:39.6 - 36
250 - 1:38.0 - 35
750 - 1:42.0 - 35

3250 - 1:39.9 - 34

[Wolfmiester]

very good Dan!

[strider77]

Well done Dan =D>

[Paul Victory]

Outstanding CTC Dan.

Paul V

[Rodger]

My second go resulted in a 2.9 sec improvement to 11:53.1 (1:49.7 pace).
Not enough to move boat #4 any further up the stream.