April CTC - The Sub 7 300m Sandwich

[Paul Victory]

Well done Dennis. =D> =D> =D> Nicely paced and great write up as always.

Paul V

[strider77]

Well done Dennis and another great write up =D>

Also well done to all others doing this, especially Julie for her fantastic effort =D>

Its a toughie this one combining two different systems, aerobic mainly for the 1ks and anaerobic for the 300s.

I had an unsuccessful go last week and learnt a few things from that but still found the last 1k very hard I should maybe have taken Paul's great advice to Dennis before rowing it

Anyway sort of pleased with what I got in the end

3:32.8-1000-1:46.4-34
1:00.4-300-1:40.6-38
1:00.1-300-1:40.1-38
59.6-300-1:39.3-38
59.8-300-1:39.6-38
3:34.9-1000-1:47.4-34

11:07.5-3200-1:44.2-36

[Rodger]

It's nice to see us floating three boats this early in the month!

My first go went reasonably well. The plan was to hold 1:50 for the 1k's and 1:47 for the 300's. This should get me just under 1:49 average pace, which is around Plummy's and Jon's efforts.
I found that I could negative-split the four 300's. The last 1k was hard (as it should be) and it was only because of a final sprint that it came out faster than the first. My HR got up to 195 in the end, 3 bpm short of the highest I have seen so far.

[Rob C]

Is a Heart Rate that high safe

[Rodger]

Is a Heart Rate that high safe

[dblinden]

A few observations:
There are some really fit people putting in some great times in this challenge. I am really envious of some of these efforts, but I would never admit this in public. Congratulations, especially to those who are lightweights as this is about the only thing I have in common.

I see that there is a fairly narrow range when looking at watts/kg as a metric. Looking at a number of entries where data was available, there was a low of 3.2 w/kg and a high of 3.7 w/kg. I guess knowing this makes me feel better about myself as a human being.

I also observe that pacing patterns are pretty consistent from person to person for this challenge regardless of ability. The 300 meter pieces about 4-5 secs faster than the 1K pieces and the 1K's are completed in very similar times despite the middle intervals.

PS In my cycling days, I often saw Max HR over 215. On beta blockers now due to cardiac issues so won't ever see that number again. Max HR is just an individual thing and can really vary.

[gregsmith01748]

Well, wasn't that Special! I could tell that I paced the first 1000 correctly because I started tingling all over and nearly threw up when I finished it. Then into the "moguls". I felt fine for the first 200m of 300 #1, then I felt fine for the first 150m of 300 #2, you get the picture. I knew that I had to be a bit more safe with the last interval so I aim at 2 seconds slower than the first 1000. That seemed to do the trick because I made it halfway without dying. Having got that far, it seemed a shame to waste all the effort that had gone into to that point, so I closed my eyes and counted down the strokes.

I was really pleased with the result.



Puts me in Boat #1 for the moment! Now I can watch myself slowly drifting downwards as the big guns start blazing.

Dan: I guess you have a target to beat now.

BTW, mark me down for 4.02W/Kg.

[dblinden]

Greg - Yeah, 0.9 seconds - you really slowed for the last 1K as if you had an anchor tied to the erg. Great row!
4.02 w/kg - Doesn't count because you are in boat #1 with the rest of the alien outliers. I was only considering normal humans. What was your lactate mmol reading after that effort?

[danfennell]

Strong row Greg! =D>

After surviving the 4 x 1k workout yesterday this one seems a bit less daunting. Still thinking that last 1k has to feel really long after the 300's. I guess I'll have to find out for myself.

[cweed]

Oh dear. Went off at a nice 1:58 pace, blew up with 200m to go, limped home, managed the first two 300m okay, then watched the wheels come off for the remaining reps. Clearly have not regained any mental fortitude for intervals but CTC is done. I can't remember how to add a picture to the forum but it went like this:
1k 4:10.9 (2:05.4) 30 166 (HD then coasted home)
300 1:10.5 (1:57.5) 32 173
300 1:10.4 (1:57.3) 33 176
300 1:11.1 (1:58.5) 33 177 (gah!! wheels came off)
300 1:10.9 (1:58.1) 33 174
1k 4:16.8 (2:08.4) 29 182 (nice coughing fit in here too)

Congrats to all who have done this one. This will probably be my only attempt as I need to sit upon my I-Hate-Intervals throne looking regal for the rest of the month.

[Paul Victory]

Well done Christine. It requires great strength of will to keep going when the first interval goes pear shaped. =D> =D> =D>

I agree that this one is horrible. I should really have another go at this, but figure I only have two or three maximal rows in me before the season ends and there are a few SBs I want to target. (Anyway, that's my story and I'm sticking to it. )

Paul V

[strider77]

Well done Christine for completing it-what's the view like from your throne ? =D>

[Recess]

[strider77]

Better call Saul, Walter is on Christine's throne

[gregsmith01748]

Greg - Yeah, 0.9 seconds - you really slowed for the last 1K as if you had an anchor tied to the erg. Great row!
4.02 w/kg - Doesn't count because you are in boat #1 with the rest of the alien outliers. I was only considering normal humans. What was your lactate mmol reading after that effort?

Ever since I was a small child, I have wanted to be an alien outlier. I better get going with the abductions and flybys before I get unceremoniously dropped from boat #1!

I didn't have my lactate meter with me, so I have no idea what my lactate was. I wish I could have measured it, I suspect somewhere above 10.

[sander]

Row 1k - 300m - 300m - 300m - 300m - 1k / 2 minutes rest between each rep.

Really sounds like fun. Well, I have to do short intervals more often in this part of the season anyway. I need to get accustomed to them.

Not sure about the pace, but I though 1:43 should be doable.

Code: Select all

Workout Summary - Apr 14, 2015
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|03200|11:00.3|01:43.2|318.6|30.4|168.5|181.0|09.6|10.5
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|01000|03:26.2|01:43.1|319.3|30.6|167.7|177.0|09.5|10.5|harder than I thought
02|00300|01:01.8|01:43.0|320.3|31.1|160.6|176.0|09.4|10.3|short
03|00300|01:01.4|01:42.3|327.1|30.3|159.0|170.0|09.7|10.8|short
04|00300|01:00.0|01:40.0|349.7|33.0|163.7|173.0|09.1|10.6|experimenting high stroke rate
05|00300|01:01.9|01:43.2|318.0|29.1|165.9|174.0|10.0|10.9|experimenting low stroke rate
06|01000|03:29.0|01:44.5|306.7|29.9|177.0|181.0|09.6|10.3|much harder than I thought

Counts as good training, I think.

Also, I bumped up Free Spirits II from 18th to 14th place, and the guys who had to move to FS III and FS IV because of me (sorry!!! ) brought those boats up 1 or 2 places in the ranking as well, so all good for Free Spirits I would say.

[Paul Victory]

Nice session sander. I also had a go today and I pushed the DF up to 145 instead of my usual 130 to 135.

Target was to do 1:43 pace for the 1000m intervals and 1:38 pace for the 300m intervals. The first two intervals were slightly ahead of schedule, but I found that the display for the next interval was showing calories instead of pace per 500m. I had no idea what pace I was doing and ended up doing it in 55.3 seconds at 1:32.1 pace. I was afraid that I would blow up completely and changed the display back to pace per 500m for the remaining intervals. I'm not sure if this was a good or bad idea as I did the next two intervals in 57.1 seconds at 1:35.1 pace.

As expected, the final interval was tough, but I managed to do it only 1 second slower than the first 1000m. Overall result was 10:36.2 @ 1:39.4 pace, which was 16.1 seconds faster than my first effort. Quite pleased with that. Among other things, it has got me a (temporary) seat in FSI - somewhat later in the month than usual!

Splits were as follows:

Split Time Pace Rating
1000 3:23.8 1:41.90 34
300 0:58.0 1:36.67 35
300 0:55.3 1:32.17 38
300 0:57.1 1:35.17 36
300 0:57.1 1:35.17 36
1000 3:24.8 1:42.40 33

3200 10:36.2 1:39.41 34

[Caratacus]

Amazing results guys, can only dream of pace like that at the moment. I think I can improve my time and will have one more go before the end of the month

[Grobi]

Very nice effort Paul, well done! I wonder if you would have gone that fast on interval #3 with the PM set to pace?

Had my first go at this last night with only a very vague idea of how to pace this. I thought 1:50 for the 1k and 1:46 for the 300m would be reasonable. That's how it went:

1000 / 3:38.9 / 1:49.4 / 29
_300 / 1:03.2 / 1:45.3 / 30
_300 / 1:03.1 / 1:45.1 / 30
_300 / 1:03.0 / 1:45.0 / 30
_300 / 1:03.4 / 1:45.6 / 30
1000 / 3:38.5 / 1:49.2 / 30

Total: 11:30.0 / 1:47.8

A pace of 1:50 felt comparatively easy on the first rep so I decided to go a bit faster. The 300m intervals felt controlled and I backed off a bit in the last one to have some energy left for the final 1k. This one is realy nasty (at least for me). A 1:50 pace after 1:45 in the previous intervals feels so easy during the first 200m that you can start too fast easily. I nearly paid for that with 500m into the final 1k when I had to slow down to 1:52 pace. With a decent finish sprint I finally managed to get the pace down to 1:49.2. This is quite an interesting training piece so I might have another go at this (although I don't expect much of bettering my time).

[sander]

I think we need just one lady to float a 5th boat.

[Paul Victory]

I think we need just one lady to float a 5th boat.

Actually, we just need one rower of any description to float it.

[Paul Victory]

Very nice effort Paul, well done! I wonder if you would have gone that fast on interval #3 with the PM set to pace?

Nicely controlled session Peter.

To answer your question, definitely not! I was shocked when I saw how fast I had done it and I was sure that I was going to blow up in the later intervals, particularly the final 1k. Funny thing is, it didn't feel like I was going any faster than the other intervals. Shows how much of this rowing business is mental!

Paul V

[strider77]

Well done Sander =D>

Well done Peter nice to see you are still rowing in between all these fantastic holidays you are having =D>

Paul, I am positively in awe of your rowing these days, your first attempt was amazing, this incredible improvement suggests 6:40s 2k shape in my opinion, you are just a whisker behind Greg who is a sub 6:40 rower

If your rate of progress continues I really think Richard Steventon has a serious rival

[Paul Victory]

Well done Sander =D>

Well done Peter nice to see you are still rowing in between all these fantastic holidays you are having =D>

Paul, I am positively in awe of your rowing these days, your first attempt was amazing, this incredible improvement suggests 6:40s 2k shape in my opinion, you are just a whisker behind Greg who is a sub 6:40 rower

If your rate of progress continues I really think Richard Steventon has a serious rival

Thanks Alan

I'm not sure about 6:40, but I would hope to be able to challenge my 2011 PB of 6:49.8. Not sure I want to do a full on 2k TT right now. I think it requires a certain mindset and a lot of psyching up.

A sub 22 6k should be achievable based on my current form, but it seems to be completely eluding me. I tried one last week and realised after about 750m that I wasn't going to be able to sustain 1:50 pace so I decided to just finish it out as a hardish training row and just about got under 23 minutes. Yesterday, my plan was to tackle the 6k again and I got to the 1k mark at just under 1:50 pace, but I couldn't bear the thought of trying to keep that pace up for another 5k, so I HDed just after the 1100m mark and did the CTC instead. At least I was well warmed up before starting the CTC!

Regarding Richard Steventon, just to put things into perspective, he set a new UK record of 21:09.3 for the 6k a few weeks ago. So it will be a while before I can challenge that sort of time. But I am currently ahead of him in the HM rankings for 2015 (don't tell him - he might not notice ).

Paul V

[Wolfmiester]

I want to echo Alan's plaudits Paul, amazing form at the moment.
Brilliant stuff, and long may it continue =D> =D> =D>