October CTC - The Joan Van Blom Star Spangled Banner

[Caratacus]

Attempt 2 today - a death or glory attempt at 4600m, unfortunately death had the upper hand The wheels came off after 7 reps and it was just a case of hanging on after that, and pretty painful, all for an improvement of 8m So 4600 is definately beyond me so I may try one more with better pacing and see if I can split the difference and hit 4550m

[strider77]

Ouch I can feel your pain Felton-very brave though well done =D>

[Recess]

FWIW, my game plan on this is to work out what spm I need to be at, then simply count down. It's funny how mentally draining 1 minute can be. But counting down from 32 is a lot easier... For me anyway.

John

[sander]

Did this tonight and actually quite enjoyed it. Targeted 1:45 which is around my 2k pace. It was nice to do some sprinty stuff after many steady state and distance sessions. Counted to 30 strokes. A sip of water after every 3 sets. Final three sets with closed eyes and imagining rowing the final 300m of a sprint race.


No HR data. I did wear the belt, but forgot to clip on the sensor ...

[strider77]

Very nice effort Sander-well done =D>

And you beat me

[Rodger]

The pace for this seems to be around 2k-2 then, for me anyway. (That reminds me, I should do a 2k soon). The end HR was close to my max, so I don't think I could have done much more. It's not a very popular challenge among our ladies though, is it?

[gregsmith01748]

I had a minor disaster yesterday on the water. I was rowing along and all the sudden I heard a small "thump" from the bow. Then I hear a louder thump right underneath me where me speedcoach impeller is, then finally a much larger and unfortunate sounding thump from the stern where the fin is. By the time I finished my row and pulled my boat out of the water, a gallon or two of water had leaked into the the stern compartment of my boat. The fin looked OK, but I could wiggle it and notice the gap where the water could leak in. Oh well, time a little bit of repair work. Until that is done, I'm landlocked and erg bound.

By my training plan for the fall, Thursday is short sprint/short rest day. That sounds a lot like the October CTC. So I decided to give it a go at the fitness center at work, on slides.

After a Fletcher warmup, I dove into it with the goal of keeping all the reps below 1:40. It went better than I had hoped. I finished with 4594m (1:38.0).



One thing about this CTC is it sure makes a pretty HR graph!


I can assure you that I will NOT do this again. But it was fun in a eyes bugging out kind of way.

[Paul Victory]

Very strong CTC Greg.

[danfennell]

Sorry about your boat Greg but good to see you back.

That blistering last rep means you've got some more to give. Don't get cheated out of the lactic bloodbath this one is if you throw all caution to the wind.

[sander]

Sorry to hear about your boat, Greg. Did I miss that on your blog? Nice CTC

[Paul Victory]

Had my second attempt today. Plan was to try to keep the split at or below 1:39 for as long as possible and hope that i didn't blow up too badly. It went fine for the first 8 or 9 intervals, but then I began to struggle and saw a lot of 1:40s and 1:41s. My HR belt was acting up, so I was getting some strange readings and didn't know whether I was overdoing it and in danger of blowing up. I slowed down a fair bit on intervals 12 to 14, but had a decent enough last (although not a 'fast last') to finish with 4532m, which was a 74m improvement on my previous effort. Still in boat 3, but I've moved temporarily into seat one.

Splits were as follows:

Time Distance Pace Rating
01:00.0 304 1:38.68 37
02:00.0 306 1:38.04 38
03:00.0 303 1:39.01 37
04:00.0 304 1:38.68 37
05:00.0 306 1:38.04 37
06:00.0 304 1:38.68 37
07:00.0 304 1:38.68 36
08:00.0 303 1:39.01 37
09:00.0 303 1:39.01 37
10:00.0 302 1:39.34 36
11:00.0 300 1:40.00 35
12:00.0 296 1:41.35 34
13:00.0 297 1:41.01 34
14:00.0 296 1:41.35 34
15:00.0 305 1:38.36 36

15:00.0 4532 1:39.29 36

[gregsmith01748]

Sorry to hear about your boat, Greg. Did I miss that on your blog? Nice CTC

I'm a couple days behind on the blog. It's quarterly business review week at work, so I barely have time to train, let alone write up what I'm doing.

BTW: I fixed my fin at lunch yesterday and it worked with no leaks this morning!

[gregsmith01748]

Paul: Huge improvement!

It's really tough when you run out of gas with 7 intervals left, eh?

[Paul Victory]

Thanks Greg.

To be honest, now that I've had a couple of hours to reflect on it, I think I wimped out a bit on the final few intervals. I'll try to keep pushing all the way through when (if?) I make my next attempt.

Paul V

[JonT]

This is why I love Freespirits - it gives me all kinds of ways too keep motivated.

I was languishing in Boat V at 4148 and set off this morning determined to move up a boat if at all posible. Sorry Plummy but you were my target. Your average of 1:47.5 gave me a target to aim for in every interval.

I managed to come under it on every single interval and finished on 4237 with an average of 1:46.2. There is no way I would have pushed myself that hard without Plummy up ahead to chase down.

Thank you Mr Plumb. there's time yet to grab your seat back

[Liefcat]

A lot of good efforts and many entries from Free Spirits this month =D> =D>

Paul V, I must say, very impressive you could match your 10x1´+1´ pace - IMO the extra 5 reps make this a different kind of beast

I have had many goes this month - I´m not sure how many... This last one will probably be the last... Suffered already from rep 3 and 4, then at least wanted to get to 10. That went unexpectedly fine - and then took one rep at the time. No 11 was OK - but then really suffered in the remaining. Anyways - an improvement was in the cards - though only turned out to be by 10m:

[Paul Victory]

Nice improvement Jon =D> =D> =D> and another storming session Erik.

And well done to Jill and Peggy for both completing the challenge (and at a very impressive pace) so that we now have six boats floating. =D> =D> =D>

[Jill]

Thank you Paul.

[JonT]

Seven boats all afloat for the Free Spirits. Good effort! =D> =D> =D> =D>