October CTC: 10k unrestricted

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Paul Victory
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Re: October CTC: 10k unrestricted

Post by Paul Victory »

Grobi wrote:
Paul Victory wrote:I began to experience sharp pains in my shoulders.
Sorry to hear that Paul! I just hope this isn't your old shoulder injury starting a re-appearance?
Thanks Peter

It was just a twinge between my shoulder blades, but I didn't want to risk injuring myself by carrying on. Hopefuuly, it will be fine by tomorrow.
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Re: October CTC: 10k unrestricted

Post by E-Clair »

Ian, there are 22 times entered now! Popular day for :fssmile: to do this row.
Drag 129. Thought I set it to get rate 24, but average was 23.2.
44:49.5 2:14.4x
2:14.9, 2:14.4, 2:14.9, 2:15.0, 2:13.0
Was going along pretty comfortably. Then about halfway, body suddenly decided it needed to consume about 90% of VO2max, so had to ease to keep it from getting worse. Overall time at least as good as expected. So, moving to 9 rows a week, even if all under an hour, hasn't hurt my progress on the 10k so far.
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Re: October CTC: 10k unrestricted

Post by CamiCrew »

Nicely done, E-Clair. :fsbgrin: =D>
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Re: October CTC: 10k unrestricted

Post by Grobi »

That was a nicely executed 10k E-clair, well done! =D> Nine rows a week is a lot, good luck with your further progress, but just don't overdo it. :fswink:

Had my fourth go at this month's ctc last night. My time to beat was 40:25.5 and I set myself three goals:

- bronze: get a new SB (40:18.8 )
- silver: beat Dave's time of 40:08.0 :twisted: :fswink:
- gold: go sub 40 (plus a platinum goal of beating Alan's time (39:29.6), but don't tell him!)

Plan was to start slightly faster than my last effort (2:01.2), hold that for 6k (bronze goal should be in the bag by then), work on the silver goal for the next 2k and maybe (if the pain hadn't arrived) work on the golden goal for the final 2k. That's how it went:

_2k / 2:01.0 / 27 / 165
_4k / 2:00.8 / 27 / 169
_6k / 2:00.6 / 27 / 174
_8k / 1:59.9 / 27 / 179
10k / 1:56.5 / 29 / 188

Total: 39:55.9 / 1:59.7 / 27 (SB by 24.9 seconds)

The first 2k felt comfortable so I decided to speed things up a bit earlier and increased the pace by 0.2 seconds for the second and third split. At that point (after 6k) I was in SB territory, time to start working on the silver goal. To beat Dave's time I needed a 1:59.2 for the fourth split. I still felt ok, but my heart rate was pretty high already, so I played it safe in the fourth split with a 1:59.9. Once the remaining meters go below 2k it always gives me an additional motivation (in a 10k). I ordered myself a pace of "no slower than 1:57" from now on. All went fine until 1100m to go. Silver goal was in the bag at this point but my heart rate was well above 180 now and the pain and its friends (h/d demons) had finally arrived. As a result I had to slow down to 2:05/2:06 for three/four strokes. When I pulled it back to 2:00.4 overall pace (silver goal pace) I suddenly noticed the projected finish time to go below 40:00! :shock: Well, I hadn't seen that in quite a while. I realised I had to pull a 1:55 to keep it below 40:00. OK, game on! Less than 1k to go, another boost motivation wise, stay below 1:55, an occasional 1:53 to dig deeper in sub 40 territory, 400m to go and the overall pace is at 1:59.9, now give it all with 1:50 and below, 200m to go, just counting strokes now. Really knackered afterwards but happy bunny time in Grobitown! :D
Last edited by Grobi on Wed Oct 12, 2016 12:46 pm, edited 2 times in total.
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Re: October CTC: 10k unrestricted

Post by Ian Bee »

E-Clair wrote:I
44:49.5 2:14.4x
2:14.9, 2:14.4, 2:14.9, 2:15.0, 2:13.0
Grobi wrote:Total: 39:55.9 / 1:59.7 / 27 (SB by 24.9 seconds)
=D> =D> =D> =D>

Superb all round.

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Re: October CTC: 10k unrestricted

Post by E-Clair »

Grobi, fine looking row. Thanks for the detailed writeup. And I like the way you do 4 time trials in 12 days and then tell me be careful to not overdo it. :P
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Re: October CTC: 10k unrestricted

Post by strider77 »

Brilliant Peter =D> ^O^

I am very worried now, I think you may well beat me next time :oops:

After the metre munching-another 15k yesterday, I might have to have another go #-o
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Re: October CTC: 10k unrestricted

Post by Grobi »

strider77 wrote:After the metre munching-another 15k yesterday, I might have to have another go #-o
I don't think that's necessary Alan. A hard 10k can be really painful and being a good friend I don't want you to be in any discomfort :D

Has anyone seen Wolfie by the way?
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Re: October CTC: 10k unrestricted

Post by zootMutant »

Grobi wrote:Really knackered afterwards but happy bunny time in Grobitown! :D
Excellent row, Peter! =D> And thanks for the write up! :fsbgrin:
E-Clair wrote:And I like the way you do 4 time trials in 12 days and then tell me be careful to not overdo it. :P
:lol: :lol: :lol:
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Re: October CTC: 10k unrestricted

Post by Tako »

Yesterday I received my FS rowing kit. Shirt and Shorts. Cost me a fortune.
As I will have guests for the next 5 days I set myself some goals for today:
1. rowing at least 15k to fill up my first 500.000 since I started - CHECK
2. row as far as I can to help FS save third place FTC - CHECK
3. row in the new gear and make myself proud by trying the 10k again - and I dear to say CHECK MATE :-) ;-)
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Re: October CTC: 10k unrestricted

Post by Grobi »

Very strong row Tako, well done! The FS kit seems to give you wings :fswink:
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Re: October CTC: 10k unrestricted

Post by Sheena »

Wow some great rows there, well done Peter, Tako and E-Clair =D> =D> =D>

I hope you treated yourselves afterwards :fsgrin:
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Re: October CTC: 10k unrestricted

Post by Tako »

Thank you Grobi & Sheena!
I have to thank all the people here in the forum for the good results I get, especially all those with great rows/PBS/inspiring-stories.... RowPro and the challenges help too! This is all very motivating! I had the machine for several years but never really got started. But this summer I got challenged and I am grateful for that.


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Re: October CTC: 10k unrestricted

Post by zootMutant »

I think it's wonderful that each 2 min segment of Tako's 10K is close to my 2k PB! :shock:

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

Post by Paul Victory »

Some great efforts being put in here folks. =D> =D> =D> Sub 45 by E-Clair, sub 40 by Grobi and a stunning PB by Tako. ^O^ ^O^ ^O^
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Re: October CTC: 10k unrestricted

Post by CamiCrew »

Joined a late night 10k online and rowed the first thousand as a warmup at 2:13 and 21 spm. Then picked up the pace and stayed at a solid 26 for the remainder. Happy with it, and it's a PB by 19 seconds. Final split avg 2:06.4 at 25 spm.
10k_ctc_Oct2016.jpg
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Re: October CTC: 10k unrestricted

Post by jhaveman »

Barbara, impressive result =D> =D> =D>
Well done on the PB, and it gets another boat floated :D
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Re: October CTC: 10k unrestricted

Post by plummy »

That's a corker Barbara! - superb effort.
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Re: October CTC: 10k unrestricted

Post by Paul Victory »

Well done Barbara. Smashing PB. ^O^ ^O^ ^O^
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Re: October CTC: 10k unrestricted

Post by zootMutant »

CamiCrew wrote:Joined a late night 10k online and rowed the first thousand as a warmup at 2:13 and 21 spm. Then picked up the pace and stayed at a solid 26 for the remainder. Happy with it, and it's a PB by 19 seconds. Final split avg 2:06.4 at 25 spm.
With the first 1k as a warmup! :shock: Very well done! =D>

The No. 1 spot is well within your reach! :P
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Re: October CTC: 10k unrestricted

Post by Grobi »

That's a very relaxed way to PB Barbara, well done! All that otw training is paying off it seems!
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Re: October CTC: 10k unrestricted

Post by Tgtaylor »

CamiCrew wrote:Joined a late night 10k online and rowed the first thousand as a warmup at 2:13 and 21 spm. Then picked up the pace and stayed at a solid 26 for the remainder. Happy with it, and it's a PB by 19 seconds. Final split avg 2:06.4 at 25 spm.
fantastic to be able to take 19 sec's of your PB well done!! =D> ^O^
What could you do with a proper warmup? :-k

Thought i would give it a go last night. after a 20min warmup only took off 2 sec's of my PB :( \:D/ (perhaps i should do a shorter warmup)
Still it will give Alan a target to go for as he likes a challenge. :twisted: he beat me last year in a 10K race by half a stroke can he do it again?
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Re: October CTC: 10k unrestricted

Post by strider77 »

Barbara very well done thats a monster PB =D> ^O^

Trev, great row thats way faster than me at the mo =D>

I have been trying to keep moderately fast on 2 fronts -the MIle for the Indoor Rowers Challenge and the 10K for this and the two are not mutually inclusive at least not for me :oops:

I think I have given up on improving the mile now so for the last 16 days I'll concentrate on getting as close to your time as possible-and by the way it was 3/4ths of a stroke -me = 39:04.7 vs you= 39:06.2 :lol:
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Re: October CTC: 10k unrestricted

Post by Ian Bee »

The other half was making chutney, so this left me with another hour to try and improve. I set the pace at 2:10.5 and, with the aid of a sprint finish:
Time Meters /500m Watts Cal/Hr s/m 43:30.2 10,000m 2:10.5 157 840 26 8:40.6 2,000m 2:10.1 159 846 25 8:42.4 4,000m 2:10.6 157 840 26 8:45.1 6,000m 2:11.2 155 833 26 8:43.9 8,000m 2:10.9 156 836 26 8:38.2 10,000m 2:09.5 161 853 28
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Re: October CTC: 10k unrestricted

Post by Grobi »

Very strong time Trevor and well done on that PB! Even if only by 2 seconds, a PB is still a PB! And could you and Alan please stop chasing each other as it will completely diminish any chance of me beating Alan's time :lol:

Ian Bee, another improvement, well done! Are you planning to beat 43 minutes by the end of the month?
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