March ctc - 9 x 300m / 30"r

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Grobi
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March ctc - 9 x 300m / 30"r

Post by Grobi »

An early announcement by team Red Line Rowers about March ctc:

"The CTC will be called the Red Line Rocket......basically 9 x 300 metres with 30 secs rest. Total time taken (less the rest periods obviously). Quite simply the lowest time wins it."

It's not stated but given the short rest I assume it's rolling starts except the first one. Sounds like something for the sprinters (so not for me :lol: ).
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Re: March ctc - 9 x 300m / 30"r

Post by Liefcat »

Grobi wrote: Sounds like something for the sprinters (so not for me :lol: ).
Yeah, some "sprintervals" - might suit me just fine... 8)
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Re: March ctc - 9 x 300m / 30"r

Post by plummy »

One word - Ouch!
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Re: March ctc - 9 x 300m / 30"r

Post by Wolfmiester »

I thought it only fair to provide the compliment to Peter, Plummy, Strider et al by giving them an early target this time.
So, started with 1:50 pace target, and neg split a bit.
9:36.4 @ 1:46.7

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Re: March ctc - 9 x 300m / 30"r

Post by Grobi »

Ouch, that looks like a painful target, thanks a lot Steve :twisted: :fswink:
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Re: March ctc - 9 x 300m / 30"r

Post by plummy »

Grobi wrote:Ouch, that looks like a painful target, thanks a lot Steve :twisted: :fswink:
Hmm - you hold him down and I'll kick him! :lol: :twisted:
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Re: March ctc - 9 x 300m / 30"r

Post by plummy »

Had a go at this and thought after my 6 x 2mins 1r last week then 1:50.0 pace should be do-able.
Managed and average of 1:47.6 so very happy with that as a marker. Truth be told, I think I can go fraction faster so I'll use Wolfie as a target as he's only 0.9s average ahead of me :twisted:

The last rep was 1:02.5 ( 1:44.1 ) Total time 9:41.2
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Re: March ctc - 9 x 300m / 30"r

Post by strider77 »

Well done and thanks for the targets Steve and Dave :D

I am going to regret posting this early as I can see Peter destroying this but it was pretty much eyeballs out as you can see from my now routine Danish style stroke rate :oops:

9:27.3-2700-1:45.1-39

1:02.2-1:43.6-38
1:03.0-1:45.0-38
1:02.6-1:44.3-38
1:03.1-1:45.1-38
1:02.7-1:44.5-40
1:03.5-1:45.0-40
1:04.0-1:46.6-38
1:04.2-1:47.0-40
1:02.1-1:43.5-42
Last edited by strider77 on Fri Mar 04, 2016 4:08 pm, edited 1 time in total.
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Re: March ctc - 9 x 300m / 30"r

Post by Recess »

I'm intrigued to think what the pacing should be for this. 2k-2 maybe?

I figure the first few should go ok that way, but the last few may hurt...

First attempt on Sunday I think.
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Re: March CTC

Post by Recess »

Had a bad session this aftenoon doing 4x750's - which I intended to repeat this evening. That was even worse.

So rather than giving up for the evening, I decided to venture forth with this month's CTC. a surprisingly good time taking into account how bad the 750's were!!

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Re: March ctc - 9 x 300m / 30"r

Post by Grobi »

Nice job everyone who has put down an early marker this month already =D> And a special thank you to the the young gentlemen Steve, Dave and Alan for providing me with some nice targets 8)

I have been a bit lazy rowing wise lately because I was fighting a cold. But yesterday I felt okay the first time for a week so I decided to have a go. Before I started I had a look at Steve's, Alan's and Dave's pace:

Dave: 1:47.6
Steve: 1:46.7
Alan: 1:45.1

I wanted to at least beat Dave's target so the plan was to start with a pace around 1:48 and see how things develop in the course of the session. This is how it went:

1 / 1:47.3 / 32 -> feeling ok
2 / 1:46.5 / 32 -> still feeling ok, maybe I should go for Steve's target?
3 / 1:45.6 / 32 -> this one hurt but I've matched Steve, next stop Alan?
4 / 1:45.5 / 32
5 / 1:45.3 / 32
6 / 1:44.8 / 32
7 / 1:43.8 / 34
8 / 1:43.5 / 34 -> avg. pace is 1:45.3 now, need another 1:43.5 rep to match Alan's time
9 / 1:42.0 / 35 -> this one nearly killed me but I made it!

Total: 9:26.6 / 1:44.9 / 32

After the first rep I decided that I could go faster than 1:48 and to aim at Steve's time. At this point Alan's time was out of reach. I kept calculating my overall average pace in my head during the rest periods (which is quite a challenge given a 30 seconds rest when you're also busy breathing, getting your heart rate down, drinking, thinking why the heck you're doing this, getting ready for the next rep...). After rep #3 I knew that Steve's time was in the bag. Alan's time was still far away but I was still feeling ok at this point so I decided to try it. After rep #8 I knew that I needed a pace of 1:43.5 in the final rep to match Alan. This was a very hard rep with (for me) quite a high stroke rate but I finally made it!

Sorry Alan that I beat you so quickly after your go but I'm sure you are going to pay me back soon :lol: And we must not forget Steve who will be well rested after a week under the arabian sun or Dave who never says "no" to a good challenge.
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Re: March ctc - 9 x 300m / 30"r

Post by strider77 »

Nicely done Peter and quite a sensible approach to the CTC-well done =D>
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Re: March ctc - 9 x 300m / 30"r

Post by plummy »

strider77 wrote:Nicely done Peter and quite a sensible approach to the CTC-well done =D>
Agreed - and at least Peter was good enough to lay out the individual targets :twisted:
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Re: March ctc - 9 x 300m / 30"r

Post by millie »

Have to say I think this session is either about 3 reps too long or 30" rest too short to be a comfortable session!

Was aiming for around 1:51 pace but quickly realised I could go quicker, ended up at 1:49.8 which for those interested in pacing is ~2k minus 4 seconds or 1k plus ~3 seconds for me:

1. 1:51.3 32spm
2. 1:49.8 33spm
3. 1:49.5 33spm
4. 1:49.5 34spm (first 4 felt good, felt ready to go ago after the 30 seconds)
5. 1:49.8 34spm
6. 1:49.5 35spm (knew if I got through the first 6 I would be able to finish the 9, although would have been more than happy to stop here!!)
7. 1:49.6 34spm
8. 1:50.3 34spm (Really starting to feel it, felt I needed to take foot off the gas a little bit so had something left for #9!)
9. 1:49.6 36spm (my sprint finish basically meant I stayed around my average pace, legs pretty dead!)

Average: 1:49.8 33spm (total time 9:53.4)

Will be my one and only attempt at this one as doesn't fit in that well to my training program at the moment (most OTW) - very glad to have gotten it out the way!!!

Have fun!
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Re: March ctc - 9 x 300m / 30"r

Post by Paul Victory »

Brilliant, superbly paced CTC Amanda! Fastest female so far and puts FS1 in the silver medal position. ^O^ ^O^ ^O^
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Re: March ctc - 9 x 300m / 30"r

Post by plummy »

Er..WOW!! That's mighty impressive Amanda, mighty indeed. =D> =D>
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Re: March ctc - 9 x 300m / 30"r

Post by CamiCrew »

Incredible Amanda. Doubt I can touch those splits. Nice work!
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Re: March ctc - 9 x 300m / 30"r

Post by Claudius »

Hello,

I made my third ctc race thursday evening. 9 sprints, i was eager how it feels (as a former sprinter), so here are my splits, yes i know, the 300m i got all in...so perhaps this month i´ll try a 2nd attempt...and row the first one a little slower...cause if you are "crossing the red line" in the first 300m every further rep will hurts !

sorry about being a new >>quiet<< forum member and not introducing myself..i am beeing a little bit in stress with job and family these days...

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 :-(
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Re: March ctc - 9 x 300m / 30"r

Post by millie »

Great effort Claudius! You really went for it on that first sprint! You recovered well for #7, #8 and #9!

Barbara, plummy and Paul - thanks! Paul it's a shame we can't fast forward to the end of the month :wink:

Good luck to everyone else still to do it!
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Re: March ctc - 9 x 300m / 30"r

Post by Liefcat »

Well done, Claudius :!: =D> =D> Scary 1st rep... :shock:

Well done, Amanda :!: =D> =D> Brutal job to get a sub 1:50 :!: 8)
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Re: March ctc - 9 x 300m / 30"r

Post by strider77 »

Well done Amanda brilliant effort- =D> ^O^

Claudius-at last someone who strokes as fast as me :lol:

You will do much much better on your second attempt by not going mad on the first rep-very well done in hanging on and finishing the session, your legs must have felt like concrete =D>
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Re: March ctc - 9 x 300m / 30"r

Post by gregsmith01748 »

A word of advice. If you haven't been doing much speed work, be very careful on pacing.

I went out too hard and the minuscule 30 second rests were not long enough for me to get any meaningful recovery. I broke in the second interval at a faster pace, and then reset my goals around 1:43. Maybe I was just tired this morning, but I thought I would do far better than this.

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You can see from the HR that I couldn't really push any harder than I did today.
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I think I'll take another shot at this later this week.
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March ctc - 9 x 300m / 30"r

Post by sander »

So Greg, that is actually slower than your 2k pace, right?

I am asking because I am planning to do this session later this week.
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Re: March ctc - 9 x 300m / 30"r

Post by gregsmith01748 »

Good question. Since I failed (dramatically) when I did my 2K TT whilst succumbing to stomach flu, I don't have an accurate 2K pace to use.

The 4x1K that I did earlier that week was paced at 1:40.9. In prior time trials I have been able to do my 2K about 1 or 2 splits faster than the most recent 4x1K session, so I was guessing my 2K pace would be around 1:40.

But after the 2K disaster, I missed 5 training days, and just got back into training on Saturday, so I bet that would be a couple of seconds of penalty. For a first attempt, I'd go for 2k+1 or something, and you might have some left for a faster last.
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Re: March ctc - 9 x 300m / 30"r

Post by Wolfmiester »

Very nice job everyone =D>

Great score again Peter and Al. I'll have a go next week, but expectations are not high!
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