October CTC: 10k unrestricted

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Re: October CTC: 10k unrestricted

Post by cweed »

Had seen chatter on FB about a straight 10k CTC, so when I sat down today I looked at the CTC board to see that we had a couple of boats on the shore. Initially planned 2:22-ish pace based on some 30 min pieces I did last week...but Sheena's Boat III 2:19.4 pace was banging around in my brain...even though I really don't have the fitness to support it. Started at 2:22 then crept up on it with at negative split. The last 5 k was all solidly under 2:20 pace and the brain over rode Body Parts Union (particularly the lungs and heart) to push the last 2k with 500m splits of 2:14.9, 2:14.1, 2:15.4, 2:09.7 (no idea where that came from).

Ended with 46:23.6 (2:19.1) r26 aHR 161 which I am happy with because I have not been on the erg much.

Sheena...sorry about the push out of Boat III...still a few more days to shove me overboard. :fssmile:
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Re: October CTC: 10k unrestricted

Post by CamiCrew »

Yeah for floating a boat CWW! That's great and nice job working down the splits. Hiking & boogie boarding pays off :mrgreen:

Looks like Sheena is in Jan's boat and I happen to know he baked cookies. :wink: Better check what Dave's got for provisions...
-barbara

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Re: October CTC: 10k unrestricted

Post by cweed »

I am sure that Dave's provisions include properly prepared tea.
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Re: October CTC: 10k unrestricted

Post by Jill »

Christine, this is strange or perhaps it’s just a coincidence …

Yesterday, I was talking to Richard about all the ladies who used to take part in the CTC and what a shame it was, that for whatever reason, they didn’t anymore.

Of course, your name was included - I was thinking about asking Barbara or David about you but then thought that would sound like a bit of a cheek …

Anyway, it’s great to see you taking part in this month’s CTC :D =D> - I was expecting to be knocked out of Boat IV sooner or later, very pleased that you are the reason. Give young Sheena a fright as well. :fsbgrin: :fswink:
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Re: October CTC: 10k unrestricted

Post by Sheena »

Christine, I'm glad I could provide you with a target for that end spurt, well done :fsgrin: ^O^

I'll have to see if that gives me the motivation to try for another before the end of the month :-k maybe I'll need Jan to bake some more cookies
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Re: October CTC: 10k unrestricted

Post by cweed »

Yesterday, I was talking to Richard about all the ladies who used to take part in the CTC and what a shame it was, that for whatever reason, they didn’t anymore.

Of course, your name was included - I was thinking about asking Barbara or David about you but then thought that would sound like a bit of a cheek …
I really have not done any serious training for several years, which is also why I have been pretty quiet on the forum. Really have been struggling with not letting life get in the way of rowing. You would think I would have more time now that my kids are in college and high school, but that doesn't seem to be the case. And then there is the ego thing, my CTC efforts seem laughable compared to what they used to be. My other CTC excuse (which really is not valid) is that I really don't like sprinting, intervals, etc and have been on that path of avoidance for a while, which means many of the CTC challenges hold zero appeal. This particular CTC was suited to the type of rowing I prefer, which is distance, and aligned nicely with my goal of not starting the Crazy Bear Challenge (30 HM's over 44 days) with no recent season meters under my belt.

I am very grateful to have Barb relatively nearby, as she often prods me into action, but next time I will wait until Dave has promised me tea at Chatsworth. :lol: :lol: :lol:
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Re: October CTC: 10k unrestricted

Post by E-Clair »

Good participation numbers, especially considering the max CTC length. No one can just have an easy time of it.

I see Barbara just did another run. Clearly going faster than what is good for her health. Do we need an intervention? :wink:
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Re: October CTC: 10k unrestricted

Post by CamiCrew »

E-Clair wrote:I see Barbara just did another run. Clearly going faster than what is good for her health. Do we need an intervention? :wink:
Uhoh it seems I'm in trouble :fsbgrin: Joined the GLRC group doing a 10k online, along with Shirley G who was busy setting a WR in the 70-79 age category at a 30 stroke rate and a 2:11.8 ^O^ This made my new PB by 10 sec a relative non event :lol: but thrilled for her and happy to close out the month.
10/25/2016 10000m 41:23.9 2:04.2 spm 27 10/19/2016 10000m 41:33.2 2:04.6 spm 27 10/13/2016 10000m 42:08.8 2:06.4 spm 25
Agree with you E-Clair that there's no easy out for a10k, but I much prefer the distance to the upcoming 1k.
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Re: October CTC: 10k unrestricted

Post by Jill »

cweed wrote: I really have not done any serious training for several years, which is also why I have been pretty quiet on the forum. Really have been struggling with not letting life get in the way of rowing. You would think I would have more time now that my kids are in college and high school, but that doesn't seem to be the case. And then there is the ego thing, my CTC efforts seem laughable compared to what they used to be. My other CTC excuse (which really is not valid) is that I really don't like sprinting, intervals, etc and have been on that path of avoidance for a while, which means many of the CTC challenges hold zero appeal. This particular CTC was suited to the type of rowing I prefer, which is distance, and aligned nicely with my goal of not starting the Crazy Bear Challenge (30 HM's over 44 days) with no recent season meters under my belt.
Christine, thank you for your explanation. :)

Ah … The ‘ ego thing ‘ … I’m sure we’ve all had times, when we would ( probably for different reasons ) have been able to empathise with you on that one. :) I’m certainly fighting a losing battle with mine. :lol: :wink:

You’ll still always be, ( set in stone now ) along with all our ladies, past and present, an asset to ( especially the CTC ) Free Spirits. :)

Good luck with the Crazy Bear Challenge and along with Peggy and ( Barbara? ), take great care. :)

I’ve finally caught up with reading all the posts on this thread - lots of =D> and ^O^ to you all. :fsbgrin:

Kirsten, saw your post on the IRL thread - yes, please mind how you go with your back. :)
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Re: October CTC: 10k unrestricted

Post by cweed »

10/25/2016 10000m 41:23.9 2:04.2 spm 27
Well done Barb!! Your OTW coach must love you for your fitness.

Shirley is amazing. I remember doing my HM PB with her...she kicked my butt...despite her 20 years of "extra experience" on me! :lol:
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Re: October CTC: 10k unrestricted

Post by Grobi »

Good to see you back in the ctc business Christine and thank you for floating another boat =D> I hope we can count on you for next month too? The 1k might not be your cup of tea but it would be greatly appreciated (no pressure though :twisted: :fswink: ).

Barbara, you seem to be flying at the moment, another PB for the 10k, well done indeed! =D> You're #2 in the world wide ranking, "only" Anne Bourlioux (40:34.5) is ahead of you. Are you planning to close that 50 seconds gap?

After I blew up Monday night with 2.5k to go I went for attempt #7 yesterday. Target was Alan's time of 39:29.6 (sorry Alan), so a pace of 1:58.5 or below, and I planned to start out at my previous result's pace of 1:58.9, keep that for 8k and then see if there's anything left for a decent finish sprint. That's how it went:

_2k / 1:59.0 / 27
_4k / 1:58.7 / 27
_6k / 1:58.7 / 27
_8k / 1:58.5 / 27
10k / 1:56.0 / 28

Total: 39:24.3 / 1:58.2 / 27 (SB by 13.3 seconds)

Having my blow up from Monday in mind I decided to not sprint before the final 2k. In fact it was hard enough to keep the pace below 1:59 for 8k. At that point my overall pace was 1:58.7 so I knew I was in SB territory at least. But can I find another 0.3 seconds in overall pace to go below 39:30? If I want to, I better hurry up now :lol: So 1:58 or quicker from now on until it's 1k to go. Damn, that feels tough and still the overall split seems to be nailed at 1:58.7. Time again to open the hurt box, go no slower than 1:56 now, it's "only" 1k to go. 500m left, overall pace down to 1:58.5 (finally!), erg room aka torture chamber is crowded with h/d demons making fun of me. Time to chase them away with a set of 1:50s :twisted: 250m to go, pace down to 1:58.3, just counting strokes now, give it all with 25 big ones, 20m left so another two strokes and I'm done.

Really knackered after this one but happy with a new SB by 13.3 seconds. The last time I went quicker on a 10k was in June 2014, so that's a 2 year SB :D
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Re: October CTC: 10k unrestricted

Post by strider77 »

Great to see you back Christine and good luck with the HM madness :wink:

Barbara a very strong effort-very well done =D>

Peter you did not have to beat me you know, you could have been kind to a poor little old man :lol:

I have to admit I did not think you would beat me this month :oops:

Well done =D> ^O^
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Re: October CTC: 10k unrestricted

Post by plummy »

This distance seems to be pulling the beast out of a few of us. I'm tempted to have another go to see if I can dip under 39:40 (and a 2 year SB). It's disappointing to think that I used to think sub 39:00 was "really hard" and now it's anything sub 40 in the same category :(

Great write up and row Peter =D> =D>
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Re: October CTC: 10k unrestricted

Post by jhaveman »

Some great write ups all round, but I especially like Peter's gold/silver/bronze approach.

Plummy, rowing may be getting harder for you, but you're still a league up from me - I find going sub 41 very hard :oops:
I've tried a couple of attempts at my PB speed, but gave up around the halfway point.

Over the next few days I'll have another go, this time using Peter's approach and set my bronze medal target at 41 minutes (just faster than my current CTC entry), silver at my PB (40:39) and gold at my initial optimistic target of 40:30.

Unfortunately there are no Free Spirits in this range to use as a target :( but there are some people catching me :evil:
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Re: October CTC: 10k unrestricted

Post by Paul Victory »

Haven't managed to do the CTC yet this month. I've been suffering from lower back pain and have had three visits to the Physio to try to make things better. I've done hardly any erging, but I'm planning to have a go at the 10k in the next few minutes.

The reason I'm posting before I do the row is so that I won't be able to HD without having to come back on here and confess to having done so. :oops: #-o :twisted:

Wish me luck!

Paul V

PS: While I'm hoping to go sub 40, my primary target is to finish. Assuming I manage this, I might muster up another attempt before month end. :roll:
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Re: October CTC: 10k unrestricted

Post by Ian Bee »

Paul Victory wrote:Wish me luck!
Sooner you start.... :twisted:
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Re: October CTC: 10k unrestricted

Post by Tako »

Good luck Paul!


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Re: October CTC: 10k unrestricted

Post by Tako »

Jan, you remind me of an idea I had. What about RowPro sessions where we push/pull each other? I could play rabbit with you hunting ;-) Most of my RowPro rows push me to new PBs when there is someone to "catch" or hunt :-)


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Re: October CTC: 10k unrestricted

Post by jhaveman »

Good luck Paul, and hope the physio visits did the trick for your back.

Tako, interesting idea, but I don't have RowPro. We had a trial version on our Mac for a while, but didn't like the way it worked - at the time we used a log card and it didn't seem to work well with that. Also heard people giving up on the Mac version due to bugginess.
I'll have to make do with an imaginary rabbit to chase :D
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Re: October CTC: 10k unrestricted

Post by Paul Victory »

Well, I did the 10k. I didn't manage to break 40 minutes, but I didn't HD despite getting a severe attack of the Wobblies after about 5,500m.

I was actually going quite well at that stage, averaging under 1:58 and on target to do a time of around 39:15. My main concern was the fact that my HR was over 170 at the half way mark. After about 5.5k I suddenly felt a tremor in my heart and the HR reading disappeared from the monitor. :shock: I wasn't sure what was happening, so I slowed right down and the display came on again after a while showing my HR in the high 160s. So I kept rowing at around 2:05 pace and let it creep out to 2:06/2:07 to stop my HR from spiking again.

I finally finished in 40:16.3, which is probably my slowest 10k TT in over 5 years, but I was just glad to finish. Definitely a tale of two halves - 19:37.0 for the first 5k, 20:39.3 for the second 5k. Hope to have another go before month end.

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Re: October CTC: 10k unrestricted

Post by Ian Bee »

Sunday morning report.....

Having spotted that I needed to improve my split by around a second to make a meaningful improvement, I set myself a target of 2.07/2.08. After 2km it wasn't going to plan, and I think with hindsight I went out too quickly. By 4km (in spite of the split sticking under target), I could see that my aspiration of 2.07 was slipping away. At this point, step in random gym-goer who set about a steady, well-paced 5km piece. The other half (on the treadmill throughout) pointed out that for the next 20 minutes I apparently locked in to his pace.

End result, stabilisation for the mid section.

The last 3km went haywire again, but I am pleased with:
Time Meters /500m Watts Cal/Hr s/m 42:19.8 10,000m 2:06.9 171 888 24 8:25.1 2,000m 2:06.2 174 898 22 8:26.6 4,000m 2:06.6 172 891 23 8:26.9 6,000m 2:06.7 172 891 25 8:30.5 8,000m 2:07.6 168 877 25 8:30.7 10,000m 2:07.6 168 877 26
And to top off: Free Spirits VI is now afloat. Well done =D>
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Re: October CTC: 10k unrestricted

Post by jhaveman »

Paul, valiant effort, but a bit scary to read about your HR disappearing - could it have something to do with your earlier back trouble? Take it easy, I won't threaten your time :wink:

Good improvement Ian, you're right you probably started too quick (did you do a warmup?). Good recovery though, and you ended up faster than your original target pace =D> =D> =D>

I went for my final attempt for this CTC today. Started out with the target to go below 41:00, and see if I could speed up on the way. The result was not bad, about 8 seconds above my PB - in fact it was exactly last year's PB time of 40:45.7 :)
Time Meters /500m Watts Cal/Hr s/m 40:45.7 10,000m 2:02.2 191 956 27 8:14.0 2,000m 2:03.5 186 939 27 8:12.0 4,000m 2:03.0 188 946 27 8:10.7 6,000m 2:02.6 190 953 27 8:07.4 8,000m 2:01.8 193 963 27 8:01.6 10,000m 2:00.4 201 991 28
That will have to do for this month :)
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Re: October CTC: 10k unrestricted

Post by J-Dog »

OK, just managed to get in a 10k before the month is up.

Code: Select all

Time		Meters		/500m	Watts	Cal/Hr	s/m	h/r
49:53.2	10,000m		2:29.6	104		657		25	150

10:06.5	2,000m		2:31.6	100		644		25	134
10:02.5	4,000m		2:30.6	102		651		25	142
10:01.6	6,000m		2:30.4	103		654		26	151
09:54.8	8,000m		2:28.7	106		664		26	161
09:47.8 	10,000m		2:26.9	110		678		27	165
Worried I would go too far, so aimed at 2:32 to start with, compared to 2:32.8 average for the last run (over a week ago with no training since).

HR seemed fine, though, so I pushed it a bit faster after the first 2k or 3k.

HR still wasn't rising too fast, and I started getting hopeful for a sub-50:00, so I started pushing harder with 4k to go.

Just managed to scrape under 50:00, so pretty happy. Could probably knock another minute or so off this without dying, if I was well-rested :-)

On my own in the last boat, again, but nevermind.

Weel done to all the serious rowers. Mucho respect. Hopefully I'll be in contention in 6 months or so.

J-Dog

PS - apologies for the wobbly figures: couldn't get the image upload to work :-)
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Re: October CTC: 10k unrestricted

Post by Ian Bee »

jhaveman wrote:Good improvement Ian, you're right you probably started too quick (did you do a warmup?). Good recovery though, and you ended up faster than your original target pace =D> =D> =D>
I generally go with 10-15 minutes of stretching/cross trainer before hand, then a couple of minutes on the rower. On this occasion, I was probably light on the warm-up. Lesson learned.
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Re: October CTC: 10k unrestricted

Post by Grobi »

strider77 wrote:I have to admit I did not think you would beat me this month :oops:
Alan, I wouldn't have imagined that four weeks ago too!
Paul Victory wrote:After about 5.5k I suddenly felt a tremor in my heart and the HR reading disappeared from the monitor. :shock:
That sounds a bit scary Paul, are you going to see a doctor regarding this?

Ian Bee, I like it that you had yet another go although you had already reached your target of sub 43 which seemed out of reach for you
Ian Bee wrote:didn't think I'd crack it :D
So well done for another 36 seconds improvement =D>

Jan, still managing last year's PB despite being one year older is always a good sign :D Great time, well done! =D>

J-Dog, that was a big improvement, more than a minute if I'm not mistaken? Looks like a controlled session with negative splitting throughot, well done! =D>

I'm wondering if zoot will have another go?
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