May ctc: Sub 7 long short intermittent intervals

[Grobi]

Yes Greg, where are the women when you need them?

Alan, that was a mighty effort of yours! After blowing up in the third rep Monday night I tried again yesterday. Initially I thought a pace of 1:50/1:45 for the long/short reps might be doable but Monday night proved me wrong! So yesterday I tried again, this time aiming at 1:51/1:45 pace (and my rest time pattern of course ). To take away some of the mental pressure I allowed myself to take it easy on the short reps if necessary. This is how it went:

777 / 1:51.0 / 30 / 164
223 / 1:45.3 / 32 / 162
777 / 1:50.8 / 30 / 173
223 / 1:45.6 / 31 / 168
777 / 1:50.2 / 30 / 179
223 / 1:45.1 / 32 / 171
777 / 1:48.3 / 32 / 184
223 / 1:39.7 / 35 / 178

Total: 14:29.9 / 1:48.7

Well, the good news is there's room for improvement Starting the second long rep after only 25 seconds rest was a bit tough so I went a bit slower in the following short rep. I will definetely have another go but I can't imagine I will beat Alan's time, so well done Alan! =D>

[strider77]

Well done Peter.

[Paul Victory]

Had my first attempt at this today. After a disappointing 2k TT yesterday (7:08.4 @ 1:47.1), I wasn't sure how to pace this. But I decided to target 1:48 pace for the 777s and maybe 1:40 or thereabouts in the 223s. I used a rest pattern of 75/40/75/40/75/40/75 and it seemed to work reasonably well, although it might have been better to take a few seconds off the last rest period and add them to the second last rest period.

It went pretty much according to plan, with an average of 1:47.4 for the 777s and 1:38.8 for the 223s (thanks to a 1:35 pace final interval). Overall was 14:04.0 @ 1:45.5 pace, which is 1.6 seconds faster than yesterday's 2k. I think this means that I should probably have another go at the 2k.

[Liefcat]

Well done, Paul =D> =D> Most people wouldn´t be dissatisfied with a 7:08 2k, but since you did the ctc considerably faster, you are probably right that there´s room for improvement on the 2k

[Paul Victory]

Thanks Erik. I really feel I should be capable of getting sub 7 or very close to sub 7, but it's easier said than done. I think it's partly psychological and I may just end up doing one every day until I get it right!

[plummy]

Bailed on a 2k TT after just 3 minutes last night but decided to try the CTC shortly after as there are "lots of rests" -

777 / 2:55.4 / 1:52.8
223 / 0:48.8 / 1:49.4
777 / 2:53.4 / 1:51.5
223 / 0:48.8 / 1:49.4
777 / 2:52.4 / 1:50.9
223 / 0:47.8 / 1:47.1
777 / 2:51.9 / 1:50.6 - had to back right off for 100m on this one
223 / 0:45.8 / 1:42.8

14:44.1 / 1:50.5 average

[Kirstin]

Boat 2 is finally floated. Sorry about the delay in getting that done. I'm still playing catch up from having been sick the end of last month. Don't know if I'll have time to try and better my score, but I'm fairly pleased with it as it is. My last 2K TT was at a 2:11.6 and today's CTC was at a 2:08 pace.

[strider77]

Well done Paul, Dave and Kristin =D> =D> =D>

[Wolfmiester]

After an operation last month, and then a pulled back muscle, today was my first exercise for 3 weeks.
If I'm to improve again I really need to do more than one erg session a month!
15:11.6 (1:54.0) posted.

Anymore ladies please? [-o<

[Grobi]

That's a very good result considering your long time off the erg! You'll be back at old fitness soon!

[strider77]

Steve, got to agree with Peter-a great effort considering what you have been through mate =D>

[Wolfmiester]

thanks for saying so guys, but in reality it feels awful.
I will try to do more ... there's only so long I can leave Alan feeling really pleased with himself (quite rightly too!)

[Sheena]

Another boat floated but that was a hard row. Targeted a 2.10 pace overall and just made it.

Went for the easy option of setting a one minute rest between each interval. There's a lot of red in this picture:

ctc_may16.png (128.05 KiB) Viewed 1532 times

Maybe I shouldn't have had the coffee and baklava just before rowing?

[JonT]

Maybe I shouldn't have had the coffee and baklava just before rowing?

Coffee - good.
Baklava - not so much so.

Looking at the graph, that looked tough. Well done for putting in the effort and getting another boat out on the 'water'.

[strider77]

Great effort Sheena very well done =D>

[Kirstin]

Great job, Sheena. I did the same with the rests. I figured I needed a longer rest after the 777s because they were longer, but I also needed a longer rest after the 223s because they are sprint-ier and I need to breathe. lol Anyway, it seemed to work and if I do it again I won't change the rests.

[Grobi]

Sorry for being off topic, but this is urgent: Alan, where did your avatar go?

[Sheena]

Thanks all for the encouragement :fissile:

Kirstin, I agree on the rest periods I would keep it the same if I rowed it again, not that I'm planning to

The 223 sprints take more out of you than you think and after my first rep realised that I'd not really had enough time to recover for the longer row so didn't go all out in in the second and third 223s.

Good luck if you try it again.

[JonT]

As many of you know, I respond well (too well?) to competition. I spotted this evening that I was 0.1 seconds off Jon Palin and his place in the FS V boat.

I'd had a struggle on my last attempt, not having rowed for a month, so I guessed I could squeeze out something better than 15:39.3 and besides I'd done all the website homework that Thomas had set me

I set the intervals to one minute - I had invented a convoluted series of intervals but then lost confidence that they added up to seven minutes in total

I won't bore you with a blow by blow, but I managed to speed up through every interval, finishing by knocking 23 seconds off the previous time and leapfrogging my way (for now!) into FS IV sat alongside my CTC chum Plummy

Happy days.

[Wolfmiester]

Thank Sheena and Kirstin for filling the ladies seats

I had another go, more evenly paced this time.
Knocked over 20s off overall time, reduced ave from 1:54 to 1:51 and LOST my seat to a new entry

I'm now even more impressed with Al's time (and of course Mr V) =D> =D>

[strider77]

Wolfmeister wrote:- Thank Sheena and Kirstin for filling the ladies seats

I had another go, more evenly paced this time.
Knocked over 20s off overall time, reduced ave from 1:54 to 1:51 and LOST my seat to a new entry

I'm now even more impressed with Al's time (and of course Mr V)

Cheers Steve and well done on a huge improvement =D>

I did it after all the long stuff for the World Erg Challenge and before I went on holiday for 10 days. If I tried it now I would be pushed to break 1:50 As for Mr V he is a rare athlete and current BRIC champion so I am more than happy to be only 1.4 secs/500 behind him

Peter-my Avatar is still there as far as I can see-can you see it now ?

[Paul Victory]

My second attempt at this today. Previous effort was 14:04.0, with rest intervals of 75/40 seconds. Today, I decided to go with straight 1 minute rests and was hoping to get under 14 minutes. Target pace was 1:46 for the 777s and 1:40 for the 223s.

It felt like a struggle at the start and I nearly HDed half way through interval 1. But I finished that and persuaded myself to do one interval at a time. When I had completed the third 777, I figured I was too far gone to bail out at that stage, so I kept plugging away.

Went better than expected and I finished in 13:54.0, 10'seconds faster than my previous effort. It doesn't change my position in FSII and it doesn't make any difference to our position in the CTC, but I'm very pleased with the improvement, particularly given how bad I was feeling at the start.

Splits were as follows:

777 / 2:45.2 / 1:46.3
223 / 0:44.4 / 1:39.5
777 / 2:45.7 / 1:46.6
223 / 0:44.1 / 1:38.8
777 / 2:43.9 / 1:45.4
223 / 0:44.3 / 1:39.3 - backed off a little to save something for the final 777
777 / 2:43.4 / 1:45.1
223 / 0:43.0 / 1:36.4

13:54.0 / 1:44.2 average

[Jon]

You're right to feel good about that Paul,10s is a significant improvement and to overcome an initial bad feeling, even more satisfying! It'll solidify your boats position also

[Liefcat]

Well done, Paul, for getting through that initial phase =D> =D> The straight 1 minute approach seemed to be working really well for you, guess I will also use it for my next attempt...

[JonT]

Great row Paul. It's odd how the first one or two intervals can feel so poor. I'm guessing it's before you become awash with Endorphins.