May ctc: Sub 7 long short intermittent intervals

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Liefcat
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May ctc: Sub 7 long short intermittent intervals

Post by Liefcat »

Sub 7 made their choice for the May ctc:

"The Sub 7 Triple 7 Long and Short of it.

777m / 223m / 777m / 223m / 777m/ 223m / 777m / 223m

7 minutes total rest spread however you like between the reps. Standing start for the first rep, subsequent reps however you like.

Record the distance for the 4000m, not including the rests.

Lastly, there's the potential for some people to muck up the rests, so we'll include the line 'the simplest way to split the rests is 1:00r between each rep'.
"[/size]

Personally I find this interesting - but maybe not so well suited as "a race" at Madchester... :wink:
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Re: May ctc: Sub 7 long short intermittent intervals

Post by E-Clair »

What are people thinking for rests? I'm thinking
65,65,65,65,65,65,30
or
70,70,70,70,70,70,0
or
80,40,90,40,90,50,30
Lots of possibilities.
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Re: May ctc: Sub 7 long short intermittent intervals

Post by Liefcat »

Interesting with choosing the lengths of the rest periods: do you recover FROM the previous interval, or do you recover TO the next interval, or... :idea:
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Re: May ctc: Sub 7 long short intermittent intervals

Post by Paul Victory »

Liefcat wrote:Interesting with choosing the lengths of the rest periods: do you recover FROM the previous interval, or do you recover TO the next interval, or... :idea:
Good question Erik. I think the more standard approach is to relate the rest period to the length of the previous interval. For example, the Pete Plan pyramid operates on this basis. This would suggest something along the lines of 90/20/90/20/90/20/90 if you want to use round numbers.

I don't think it would make sense to have longer rest periods after the shorter intervals, but it might be interesting to experiment with even rest periods of a minute throughout. This would allow you to be fairly fresh (relatively speaking) starting the longer intervals. An intermediate approach along the lines of 75/40/75/40/75/40/75 might also be worth exploring.

I'm not sure how many chances I'll get to do a full on attempt at this month's CTC as I'm following Sam's 6 week program and I'll be playing catch up next week due to my enforced break this week. But I think I might start off with the 75/40 approach and see how that works out.

I know there's also the option of varying the rest periods as you go along to allow for being fresher at the start and having more adrenalin as you get close to the finish line, but I personally think it would be better to stick to one of the above formulae as I would find the total number of possible combinations mind boggling.
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Re: May ctc: Sub 7 long short intermittent intervals

Post by JonT »

I'm going for 4 x 1k with 1:45 intervals - just because I can, and for no other reason. :lol:
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Re: May ctc: Sub 7 long short intermittent intervals

Post by lcantey »

JonT wrote:I'm going for 4 x 1k with 1:45 intervals - just because I can, and for no other reason. :lol:
Wouldn't it be 2:20 rest intervals?
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Re: May ctc: Sub 7 long short intermittent intervals

Post by JonT »

lcantey wrote:
JonT wrote:Wouldn't it be 2:20 rest intervals?
Even better - this is definitely the way to go! I could have a cuppa between each 1k at this rate #-o
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Re: May ctc: Sub 7 long short intermittent intervals

Post by Caratacus »

Tried this today and just went with the easy 1 min intervals. Went quite hard but would be disappointed not to beat this score if I get to go again

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Re: May ctc: Sub 7 long short intermittent intervals

Post by Grobi »

As my previous post has been gone (and I know now why), once again my thoughts on how to spread the rest times (pacing the reps is a different matter).

The reps are in a relation of approximately 3:1 and you would like the rest times in the same ratio. We have seven rest periods with a total of 420". As an equation that means

3x + x + 3x + x + 3x + x + 3x = 420 -> x = 28. That would mean we'd have rest times of:

84 / 28 / 84 / 28 / 84 / 28 / 84.

Also you'd want to have a little bit more rest towards the end of the session, so I'd shift 5" from rest 1, 2 and 3 to rest 5, 6 and 7. Rest 4 remains unchanged:

79 / 23 / 79 / 28 / 89 / 33 / 89.

The short rests are in a sensible order now, arranging the longer rests accordingly and finetuning the short rests leads to:

75 / 25 / 80 / 30 / 85 / 35 / 90.

Does that make sense somehow?
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Re: May ctc: Sub 7 long short intermittent intervals

Post by strider77 »

Grobi wrote:-As my previous post has been gone (and I know now why), once again my thoughts on how to spread the rest times (pacing the reps is a different matter).

The reps are in a relation of approximately 3:1 and you would like the rest times in the same ratio. We have seven rest periods with a total of 420". As an equation that means

3x + x + 3x + x + 3x + x + 3x = 420 -> x = 28. That would mean we'd have rest times of:

84 / 28 / 84 / 28 / 84 / 28 / 84.

Also you'd want to have a little bit more rest towards the end of the session, so I'd shift 5" from rest 1, 2 and 3 to rest 5, 6 and 7. Rest 4 remains unchanged:

79 / 23 / 79 / 28 / 89 / 33 / 89.

The short rests are in a sensible order now, arranging the longer rests accordingly and finetuning the short rests leads to:

75 / 25 / 80 / 30 / 85 / 35 / 90.

Does that make sense somehow?
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Re: May ctc: Sub 7 long short intermittent intervals

Post by CamiCrew »

I am so confused. :|

:lol:
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Re: May ctc: Sub 7 long short intermittent intervals

Post by jon336 »

I made my first attempt today with 4x1000m intervals and rests of 2:00, 2:20, 2:40 to give more rest as I got more tired. It will be interesting to try a different pattern next time.

At risk of going off at a tangent: if the challenge was instead to row 4000m of intervals with 7:00 of rest split into equal intervals, and you were allowed to choose the distance of each interval, what do people think would give the best time? e.g.
  • 2x2000m with 1x7:00 rest
  • 4x1000m with 3x2:20 rest
  • 8x500m with 7x1:00 rest
  • 16x250m with 15x0:28 rest
  • 777/223/777/223/777/223/777/223m with 7x1:00 rest
  • 675/625/575/525/475/425/375/325m with 7x1:00 rest
  • etc
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Re: May ctc: Sub 7 long short intermittent intervals

Post by E-Clair »

If we could distribute the rest any way we want, I would take one second of rest per ten meters.

Aside, I'm sure that taking 90 seconds for the last rest must be a bad idea, because it is being spent only to make final 223m faster.
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Re: May ctc: Sub 7 long short intermittent intervals

Post by plummy »

"777m / 223m / 777m / 223m / 777m/ 223m / 777m / 223m

7 minutes total rest spread however you like between the reps"

At the risk of starting another heated debate over how CTCs are administered, the above is the task and varying to some other split combination is not in the spirit of the event. As it states "rest spread between the reps" by definition there must be some sort of break between each 777m and 223m.

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Re: May ctc: Sub 7 long short intermittent intervals

Post by strider77 »

I had a crack at this at stupid o'clock in the gym and followed Peter's rests :- 75 / 25 / 80 / 30 / 85 / 35 / 90 which worked really well -thanks Peter :wink:

I had an idea of 1:50 for the 777s and 1:35 for the 223s, the 1:50 or slighly quicker went OK-the 1:35's were too much of an ask-happy enough with the result though :D

14:15.4-1:46.9-36
2:50.8-1:49.9-31
43.6-1:37.7-38
2:49.2-1:48.8-33
43.8-1:38.2-40
2:50.4-1:49.6-34
48.6-1:48.9-33-deliberately took this one easy as I knew the last 777 would need all my grunt
2:46.6-1:47.2-34
42.2-1:34.6-48 !!

HR at the end was 164 which with a RHR of 36 this morning is the highest I have seen in a while-Caramba !
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Re: May ctc: Sub 7 long short intermittent intervals

Post by Paul Victory »

Well paced session Alan. =D> =D> =D>
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Re: May ctc: Sub 7 long short intermittent intervals

Post by sander »

Full story here: http://blog.rowsandall.com/2016/05/04/u ... ather-ctc/

The summary. I tried the following:

777m, 30 seconds rest
223m, 90 seconds rest
777m, 30 seconds rest
223m, 95 seconds rest
777m, 35 seconds rest
223m, 100 seconds rest
777m, 40 seconds rest
223m, done

I managed 2k pace + 2 seconds. It was a painful affair. I have been ill. Perhaps I could have done better.

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Re: May ctc: Sub 7 long short intermittent intervals

Post by Caratacus »

Nice going Sander! I think when you're feeling a bit better you can make an improvement as this session screams 2k pace to me. Maybe even slightly faster
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Re: May ctc: Sub 7 long short intermittent intervals

Post by Liefcat »

Well done, Alan and Sander :!: =D> =D>

Thanx for your suggestions as to resting periods, guys :!: Opted for: 90/40/90/40/90/40/30. Actually I held back a bit in the 7th rep, so for next time I would want a longer last rest period:

1: 2:33.5 1:38.7 33
2: 0:42.8 1:35.9 35
3: 2:33.8 1:38.9 34
4: 0:42.2 1:34.6 37
5: 2:32.7 1:38.2 33
6: 0:42.7 1:35.7 37
7: 2:33.0 1:38.4 34
8: 0:41.5 1:33.0 41
T= 13:02.1 1:37.7 35

Kind of liked the constant shifts of intervals, but also felt pretty tired afterwards - like in sleeping tired... :lol:
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Re: May ctc: Sub 7 long short intermittent intervals

Post by sander »

Note that I reversed the rest compared to Peter. I prefer the long rest before the long interval. I accept that people do this as 4x1000m but wouldn't do it myself. There must be at least the minimum allowed rest between the intervals. Phrased differently, personally I feel like cheating if I don't see the 777s and 223s on the PM when I look up the result on the PM.
I must say it was a lot of variable interval entering before I could start.
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Re: May ctc: Sub 7 long short intermittent intervals

Post by Grobi »

Some seriously fast rows posted already, well done guys!

I'm glad you liked my pattern Alan :D The problem is that I have to try it myself now. And that could be painful :shock:
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Re: May ctc: Sub 7 long short intermittent intervals

Post by strider77 »

Grobi wrote:- Some seriously fast rows posted already, well done guys!

I'm glad you liked my pattern Alan :D The problem is that I have to try it myself now. And that could be painful :shock:
Good luck my friend - enjoy the pain :lol:
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Re: May ctc: Sub 7 long short intermittent intervals

Post by jolo »

Opted for the 4x1k version. 15:21.2 1:55 pace I might try this again in a couple weeks felt pretty weak today
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Re: May ctc: Sub 7 long short intermittent intervals

Post by Rob C »

CamiCrew wrote:I am so confused. :|

:lol:
Me too. I expect my body to hurt attempting these things, but to get brain ache too is just too much. :?
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Re: May ctc: Sub 7 long short intermittent intervals

Post by gregsmith01748 »

I am impressed with all the results posted so far. I am also impressed by the mental effort going into optimizing the rests. I looked at it a bit differently. I figured that changing the durations of the rests would just change how much of a pace difference I could push between the short ones and the long ones. So, for a first attempt, I decided to go with straight 1 minute rests between reps. That way, I went into the short reps feeling kind of crappy, and into the long reps feeling pretty fresh. It didn't seem like a bad way to go.

I did the session on slides

My total time was 13:40.8 (1:42.6 pace)
1: 2:40.9, 1:43.5, 33
2: 0:44.8, 1:40.4, 35
3: 2:40.5, 1:43.2, 32
4: 0:44.9, 1:40.6, 32
5: 2:41.2, 1:43.7, 32
6: 0:45.2, 1:41.3, 33
7: 2:41.6, 1:43.9, 33
8: 0:41.6, 1:33.2, 37 :twisted:

I am betting that this is probably about what my current best effort 2k pace would be. I am not sure if I would be faster or slower off slides. It sure is easier to rate up on slides, though.

Right now I'm sitting in boat 2 waiting for a girl to get us floated!

Where are the women! :lol:
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