March ctc - 9 x 300m / 30"r

[plummy]

Second go at this tonight after missing my first Tuesday training session in a long time owing to buggering my leg muscles up on Sunday.
Improved from 9:41.2 to 9:36.2 ( average 1:46.7 and a fraction ahead of Wolfie ). This was ragged edge stuff so I don't think I'm going to go any faster - but - I may have another go as a training session later in the month at a slightly higher drag.
1:46.5
1:46.8
1:46.8
1:47.0
1:47.1
1:47.1
1:47.6
1:46.5
1:45.0

[gregsmith01748]

Nice improvement, Plummy. It's tough to carve seconds off of this one.

I had another go at today as well. I suspected that I was not at my best for my first attempt, and so it seems to have been true. Last time, I managed to HD in the second rep. and I was on the edge of distaster the rest of the way.

Today, it felt completely different. I was in control throughout, and had enough for a significant fast-last. It was still a pretty brutal session, but good brutal instead of horrible brutal.



Last time: 9:15.4 (reps all over the place between 0:59.7 and 1:05.7)
This time: 8:58.2 (all reps between 0:59.9 and 1:00.4, except the last one which was 0:57.2)

I wish I could challenge for a spot in boat 1, but I don't think I have it in me! Nevertheless, I'm kind of liking this one and I might try it again before the end of the month. Now I think the 2K-2 pace might be about right.

[Wolfmiester]

Excellent Greg =D> =D>
Just shows what a difference a day makes!

Plummy, I could not let that pass. Friday is gym day but I skipped it, with you spurring me on for another attempt at this.
Went for Peter at 1:44.9 from the off.
Definitely felt it in the legs, but came through with 9:22.8 / 1:44.2 / 30
This was after a short 500m warm up on purpose. Wanted to be fresh!

[Grobi]

thanks Peter for the instruction to join the ctc ! (by the way in Ingolstadt was my last regatta (in 2008, the Bayerische Meisterschaft), after that I quit regulary otw rowing cause of my job

You're welcome 2008, that must have been the last time this championship was held in Ingolstadt, it was Munich and Schweinfurt alternatingly since then.

Very nice score Dave, five seconds quicker in this ctc is quite a lot. And it seems it really spured Steve on

Steve, that short holiday seems to have done you well, excellent result and quite an improvement =D> So that means I have to do it again

[Draggon]

Dumb question - are these rolling starts after 30 seconds of very light rowing? Or something else? The 5 minutes rest in last month's interval was more straight-forward what to do for me...

[Grobi]

Ron, that's up to you. You can rest completely or paddle along or (what I and I guess most others do) increase your rowing towards the end of the rest. I'd suggest to speed it up in the last five seconds before the next rep starts.

[Grobi]

Had my second go after Steve was kind enough to provide me with a new target Pace from my first attempt was 1:44.9 but Steve hat set a marker at 1:44.2 so my plan was to start around 1:45 for the first rep and then see if could take advantage of the rolling starts in the following reps and bring the pace down to 1:44. With a fast last I hoped to finally bring the pace down below 1:44 overall. That was the plan and this is how it went:

1 / 1:45.0 / 33 / 171
2 / 1:43.8 / 34 / 176
3 / 1:43.8 / 33 / 179
4 / 1:43.8 / 34 / 181
5 / 1:43.5 / 33 / 183
6 / 1:44.0 / 34 / 184
7 / 1:44.0 / 34 / 186
8 / 1:44.8 / 34 / 187
9 / 1:43.6 / 36 / 188

Total: 9:21.8 / 1:44.0 / 33

Amazing how short 30 sec rest can feel After rep #3 I knew I had matched Steve's pace and from now on my task was "only" to keep going at 1:44.2 or quicker. Maybe I overdid it at that point because after rep #5 I could feel that the 30 seconds rest were less and less helpful, up to a point where I couldn't convince myself to a fast start into rep #8. The result was a 1:55 pace at the beginning of this one and I really had to struggle to bring it down to 1:44.8. Only knowing that it was the last one kept me going in the final rep. Interestingly enough despite all the hard work there were no h/d demons to be seen. So overall not quite the outcome I had hoped for but still happy with a 4.8 seconds improvement and something for Steve, Alan and Dave to think about

[Wolfmiester]

=D> =D> =D>

[plummy]

I won't be thinking about it for very long!

If my heartrate didn't top out at about 164 when I start feeling like I'm suffocating I might have a chance of shaving a bit more off - but you having another 20 or beats per minute just gives you a bigger engine than me.

Great work Peter =D>

[strider77]

Well done Peter -nice target =D>

[sander]

Quick report of my effort: https://rowsandall.wordpress.com/2016/0 ... e-2k-pace/ done back on March 11.

Code: Select all

Workout Summary - Mar 11, 2016
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS
--|02700|09:15.1|01:42.8|322.2|30.8|168.9|184.0|09.5
Workout Details
#-|SDist|-Split-|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|Comments
01|00300|01:02.6|01:44.3|308.8|29.7|142.6|163.0|09.7|
02|00300|01:01.9|01:43.2|318.5|30.0|165.2|170.0|09.7|
03|00300|01:02.1|01:43.5|315.7|30.0|167.4|172.0|09.7|
04|00300|01:02.1|01:43.6|315.0|30.9|168.3|173.0|09.4|
05|00300|01:02.1|01:43.6|315.1|29.9|171.1|176.0|09.7|
06|00300|01:01.8|01:43.0|320.1|31.1|172.8|178.0|09.4|
07|00300|01:01.5|01:42.6|324.2|30.2|174.4|179.0|09.7|
08|00300|01:01.4|01:42.4|326.1|31.3|176.7|181.0|09.4|
09|00300|00:59.5|01:39.1|359.7|34.3|180.3|184.0|08.8|

About 2k-1 second for me.

[Rob C]

Wasn't sure how to approach this. I hate sprint type stuff, although I know it's good to have some variety from longer rows, and since I'd only got back on the erg at the start of the month after a long break, I'm well below my normal pace. Thought I'd see what a 2:00/500 pace would feel like:
Total 10:28.2 is not going to set the world or even FreeSpirits alight.
time - SPM - HR - /500m
01:10.9 - 26 - 134 - 01:58.1
01:11.6 - 27 - 143 - 01:59.3
01:10.7 - 27 - 147 - 01:57.8
01:11.1 - 27 - 147 - 01:58.5
01:10.3 - 26 - 150 - 01:57.1
01:10.8 - 27 - 152 - 01:58.0
01:08.9 - 27 - 155 - 01:54.8
01:09.0 - 28 - 160 - 01:55.0
01:05.5 - 28 - 166 - 01:49.1

So there is only a little bit more in there, but not a lot as the HR was steadily rising and on my limits for the last couple of intervals.

[Wolfmiester]

Great work Sander =D> =D>

Rob, I think you'd be surprised. Try starting at that ave pace next time, then speed up again in the 2nd half

[Paul Victory]

Having missed last month's CTC, I decided to put in a time for this month, no matter how slow. My knee is still not quite right and I'm currently enduring an attack of the dreaded lurgy, but common sense was never one of my stronger features.

Anyway, I figured somewhere around 1:42 pace might be achievable, but only lasted two intervals at that pace. So I decided to start again at a very conservative 1:50, but this time I gave up after 4 intervals.

I was going to give up at that stage, but decided what the heck, I'll just do it as a tempo piece with active rest and not worry about the pace. So I managed to keep going this time and completed the challenge in 10:15.7, which puts me just outside the top 200 in this month's ranking. But at least I managed to clock up some meters for the world team challenge.

Now I'm off to see if I can find a bar in Alvor that doesn't serve green beer!

Paul V

[plummy]

It still helps float boats, so well done on completing the mission at the 3rd attempt =D>

[Kirstin]

Looks like we are still short on girl types to get the next two boats floated. I'll do my best to get mine in sometime this next week.

[CamiCrew]

Kirstin I added my first attempt (last night) so one of those is now floated. I used to love sprints and now they're my least favorite thing. This may account for my wild pacing variations (+/- 8 seconds/500m). Hopefully if I try it again it'll smooth out. Not a bad workout, and I need the high rate rows right now in the mix of training I'm doing.

Have fun... the 30s rest starts to feel like about 15 sec

[Rob C]

Rob, I think you'd be surprised. Try starting at that ave pace next time, then speed up again in the 2nd half

Are you trying to kill me

[Grobi]

No, he's actually giving good advice. If you're having another go (and I think you should have) try the "Pete plan approach": do the first four/five reps at 1:57. You know you can do that because you already did the whole session at 1:56.4. After that try speeding up to let's say 1:55/1:54 in rep #6 and #7 and then as fast as you can in the final two reps. I bet you'll end up with an overall pace 2 seconds quicker than your first try.

[Kirstin]

Kirstin I added my first attempt (last night) so one of those is now floated. I used to love sprints and now they're my least favorite thing. This may account for my wild pacing variations (+/- 8 seconds/500m). Hopefully if I try it again it'll smooth out. Not a bad workout, and I need the high rate rows right now in the mix of training I'm doing.

Have fun... the 30s rest starts to feel like about 15 sec

Yea for another boat floated.

My pacing isn't likely to be very pretty either. I'm still in that rapid improvement phase and never know what to aim for. Not looking forward to only 30 seconds of rest. The least amount of rest I've done between sprints is 1 minute.

[Jill]

Looks like we are still short on girl types to get the next two boats floated.

I will have an attempt at this but it won’t be until about the middle of next week.

Lots of =D> for everyone who has taken part so far - very good to see that Gillian is back on track.

[Paul Victory]

Decided to have another go at this today. I was determined not to HD, so I started off at 1:48 pace with a view to speeding up after the first three intervals if I felt comfortable. I did the first three intervals at 1:48.0, 1:46.5 and 1:45.6 and the next three at just under 1:45. Breathing still not great (remnants of the dreaded lurgy), so I eased back on the next two and probably just as well as I struggled to do the last interval at 1:43.3 pace.

Overall 9:31.1 @ 1:45.7. Still way behind my pre injury pace, but at least I'm getting closer.

[Draggon]

Gave this a go as well today. I really didn't think I was going to like it, so I set a pre-attempt goal of 1:54, 30spm and 150 HR. I surprised myself with plenty in the tank at the end. Even followed with a 30 minute row...

Results:

MarchCTC_rp.jpg

[danfennell]

To categorize the last few months as a struggle and frustrating would be a gross understatement. Long story short...bloodwork revealed iron deficiency anemia. Strange thing is I feel fine off the rower but apparently this condition is sometimes unmasked only by intense exercise. It' about the worst hand an endurance seeking athlete can be dealt.

It has (hopefully temporarily) robbed me of significant amounts of endurance. Doing everything I can diet wise to include iron rich foods and taking a supplement. Still have a bit of power left so all hope is not lost.

http://www.active.com/articles/when-fat ... ncy-anemia

[Paul Victory]

Very sorry to hear that Dan. You've been making such fantastic progress, but I guess when you push your body to the limit, any latent issues will come to the surface. Hopefully the diet changes and the supplements will help to counteract things and allow you to get back to the tremendous form you've been in recently.

I can only imagine how frustrated you must be feeling right now.