July ctc - 3 X 2813m intervals with 4 mins rest between reps. Slowest counts

Post by **Claudius** » Thu Jun 30, 2016 6:43 am

Fitness matters made their decision, i copied the text from Facebook:

It's an FM from FM!
July CTC:
The Fitness Matters Marathon Challenge.....with a twist!
Row 3 X 2813m intervals with 4 mins rest between reps.
Rolling starts are allowed for reps 2 and 3. Every boat filled will combine to give a full marathon distance rowed.
The twist is you ONLY LOG YOUR SLOWEST REP so you must commit to the challenge.
Happy Rowing.

Post by **Claudius** » Thu Jun 30, 2016 6:46 am

this one is much longer then the sprint ones, while i am more on the mtb in summer, i guess my muscles will be in pain...

strider77 · Post by **strider77** » Thu Jun 30, 2016 7:53 am

Some thought gone in to this, I like it

Post by **Claudius** » Fri Jul 01, 2016 4:32 pm

Hello,

made my first go right on the first july. I still had the mtb race from sunday in my legs, so i decided not to push so hard, so there is still some air for improvement. Made this one in gym..., so here is the screenshot of my c2log:

I wish yo all good luck..and of course much fun of it !

Paul Victory · Post by **Paul Victory** » Fri Jul 01, 2016 9:56 pm

Excellent pacing Claudius!

plummy · Post by **plummy** » Sat Jul 02, 2016 11:54 am

Well, that was the ragged edge of do-able. Hurt...lots. Still, I very briefly appear to be the fastest LWT

: ScreenHunter_75 Jul. 02 12.51.jpg (66.92 KiB) Viewed 2812 times

mark88man · Post by **mark88man** » Sat Jul 02, 2016 2:51 pm

well done plummy I'm tempted to jump on and get one in the bag just so I can be in the 1st boat!!

But promised myself a long row today so ought to stick to the plan

Paul Victory · Post by **Paul Victory** » Sun Jul 03, 2016 9:55 am

I also had a go at this yesterday. Got to the gym 40 minutes before closing time, but by the time I had the erg set up, there was only 35 minutes remaining, so I decided to just do two intervals to get an idea of pacing.

With no time for a warm up, I was feeling quite sluggish and I slowed right down for around 10 strokes in the middle of the first interval, but picked it up again and finished in 10:46.0 @ 1:45.8 pace. Target for the second interval was to match this time, but again I slowed right down and had to pick it up quite significantly over the last 500m to sneak in just under my opening time in 10:45.8. I remember thinking I was glad I only had to do two intervals.

Then the guy running the gym told me he wouldn't be closing up until around 5 past, so I decided what the heck and got on again (it was within the 4 minutes rest period). Started off a bit faster this time expecting to blow up at some stage, but managed to bring it home in 10:36.8 @ 1:53.1 pace. So we now have four people in boat 1 waiting for one of our ladies to set us afloat.

mark88man · Post by **mark88man** » Sun Jul 03, 2016 7:11 pm

Had a go at this today - just after Paul - so missed the first boat I guess.

Not quite the spirit, but I made this into a HR 140 (UT2/UT1 border) capped session. I was pleased with timing as left just enough headroom in interval 1 to just squeeze under on the last one. My timing was 10k (unrestricted) - 2 so probably not going to help anyone else. unrestricted I think just slower than 5k and faster than 30' seems right

For avoidance of doubt, the first two intervals were warm up, but I left the full 4' between 2 and 3, sso my qualifying intervals are 3, 4, 5 - giving an entry of - 12:17.9

: ctc-jul16-1.jpg (100.59 KiB) Viewed 2768 times

For those whom I am close to, I will be giving this a full blown go later in the month when I move to higher intensity stuff

Cheers

strider77 · Post by **strider77** » Tue Jul 05, 2016 7:38 am

I had my first go at this on Saturday and really overestimated my current state of fitness just managed the first one at 1:53.7 pace and tried the second one but legs had gone to mush so paddled home.

Having established what sort of shape I was in, I looked at what others had done and as Plummy had beaten me on the last CTC I went out with the objective of 1:56-1:57 pace.

Here is the set, based on these there may be a little room for improvement but as Dave said it hurt quite a bit !

32:42.4-1:56.2-31
10:56.1-1:56.6-31-This one counts
10:55.4-1:56.4-31
10:50.9-1:55.6-31-the pull of the finish line

Reasonable pacing, could maybe have been a bit braver but Saturday's experiment made me wary of overcooking it

Paul Victory · Post by **Paul Victory** » Tue Jul 05, 2016 8:06 am

Very consistent pacing Mark and nice session Alan. =D> =D> =D>

plummy · Post by **plummy** » Tue Jul 05, 2016 9:00 am

Nice going Alan. It's a good physical and mental battle this month's selection

Post by **Grobi** » Tue Jul 05, 2016 12:37 pm

Nice session with a very consisting pacing Alan, well done! This will be a hard one to beat

strider77 · Post by **strider77** » Wed Jul 06, 2016 7:39 am

Paul, Dave and Peter-thanks guys

Peter, its easy to overdo it on the first rep as I found on my first attempt on Saturday- good luck

Paul Victory · Post by **Paul Victory** » Wed Jul 06, 2016 9:03 am

strider77 wrote:Paul, Dave and Peter-thanks guys

Peter, its easy to overdo it on the first rep as I found on my first attempt on Saturday- good luck

Having only the slowest interval count makes this a real challenge. If you start off too slow, you will never be able to make up the lost time, no matter how fast you row the 2nd and 3rd intervals. Start off too fast and all the hard work done in the early intervals will be to no avail. Fiendish really.

E-Clair · Post by **E-Clair** » Sat Jul 16, 2016 6:10 pm

12:43.7 2:15.7
12:43.5 2:15.7
12:36.3 2:14.4
Had 10 days forced absence late June early July, but don't seem to have lost any ground from it.
Kinda meh. Good news is, this is not a target for anyone. Free Spirits is just that good!

Post by **Caratacus** » Tue Jul 19, 2016 4:54 am

Some good efforts already from a challenging CTC, well done everyone!

For me this was my first proper erg session for over 3 weeks as I've been on holiday in Japan. It was a fantastic experience and the food over there is exceptional. They even have beer vending machines! You can just imagine the damage I've done to myself

Anyway, pretty happy with this considering apart from the last rep which was just weak mentally, really should have been able to match reps 1 and 2. I will try to have a few more attempts at this to see if I can get closer to the 10 minutes mark.

Paul Victory · Post by **Paul Victory** » Tue Jul 19, 2016 8:33 am

Pretty impressive after such a long break. =D> =D> =D>

strider77 · Post by **strider77** » Thu Jul 21, 2016 2:05 pm

Felton thats brilliant after 3 weeks off well done =D>

Post by **Claudius** » Thu Jul 21, 2016 2:17 pm

Hello,

i had another go yesterday evening, so it was a very sweaty one (30 degrees celsius). On July the 5th, just 4 days after my fitst go i tried the 2nd attempt, but experienced a handle down in the 3rd rep, so unfortunately i couldnt hold the target of 1:54,4 pace. Now i decided to be a little slower with a 1:55,5 pace - there were still a little more energy left in the last rep, but i am glad not to handle down and finished the ctc in my arranged pace.

Hope some Ladies will join this one, to float 2 or 3 boats more ! In this matter i asked my wife, but she answered that this month ctc will be to long for her (she never rowed).

The next ctc will be a sprint one of the sprint group, with lots of mathematical task to be done...

Post by **Caratacus** » Fri Jul 22, 2016 12:02 pm

Well paced Claudius, looks like you may be able to eke out a little more before the end of the month.
I had my 2nd attempt today which felt much better. I committed to the last rep fully and beat my previous time by nearly 12 seconds.

Post by **Sheena** » Sun Jul 24, 2016 3:48 pm

Claudius wrote:Hope some Ladies will join this one, to float 2 or 3 boats more !

Hi Claudius, I'm planning to row the CTC before the end of the month, I'm sure I saw a post from Jill on the same but that seems to have disappeared

There often seems to be a flurry of ladies near the end of the month, but this month seems particularly quiet!

I'm hoping for a slightly cooler day next week, it's been too warm this last week and our rower is a bedroom with no air-co, other than opening the windows. Well done to those who've already managed it.

gregsmith01748 · Post by **gregsmith01748** » Sun Jul 24, 2016 4:42 pm

Well, I can't say that I am in my best form, but I'm glad I gave this one a go. I thought I might be able to hold a 1:50 pace, but by halfway though the first rep, I knew that was too ambitious. Then I set my sights on 1:52 for the second rep and again, found that was too big an ask. I was really tired in the last rep and about halfway through I was looking at a 1:54.something as my average pace. Somewhere inside, a little bit of pride started to bubble up and I started to push harder. Then harder, and harder still. By the end, I had nearly equalled my second rep and I was done!

I think If I had started at 1:52, I could have flat paced it. If I get to see an erg again before the end of the month, I'll give it another go. This one is a great training session, no matter what your goals are. (unless your goal is to avoid discomfort.

)

Jill · Post by **Jill** » Mon Jul 25, 2016 7:44 am

I'll have an attempt at this month's CTC but it won't be until this Thursday at the earliest.

Sorry to hear that the heat has been getting some of you down - we have a C Breeze now which we find quite effective.

Lots of Brownie Points for those of you who have taken part so far. =D>

Dave2220 · Post by **Dave2220** » Mon Jul 25, 2016 5:03 pm

This challenge is tough, I attempted it without much preparation to be honest, having done a running half marathon the week before. I really pushed it though and my pacing ended up being pretty good.
rep 1 10.56.8
rep 2 10.56.3
rep 3 10.56.2

The last rep although it ended up being the fastest. I was well above 1.57 pace with 1000 to go. I really turned myself inside out to get it down in the last 1000m. I would like to dedicate this last push and potential cardiac rest

to David Plumb. Without his time to aim for I would have probably eased off.

On another subject is it possible to delete rowers from the ctc challeng? I seem to have more than 1 profile and I have accidently posted a time as Dave Gillibrand. I used to row as a heavy weight in 2007 when I first joined free spirits. So I seem to have found a slot on a boat as a heavyweight with this other profile.