December ctc: Team Firt decided for a Happy FIRTmas ! 30s-40s-50s-60s-50s-40s-30s with equal rest time

Post by **Claudius** » Sat Nov 19, 2016 8:18 pm

Copy from FB:

Kevin Scott quoted:

Hello rowing dudes ! The polls runned in our team have made the following workout for our december CTC :

Happy FIRTmas !
Row/ski the following intervals 30s-40s-50s-60s-50s-40s-30s with equal rest time.
This gives : 0:30/0:30r-0:40/0:40r-0:50/0:50r-1:00/1:00r-0:50/0:50r-0:40/0:40r-0:30.
Static start on the first one, free starts on the others.
Record the distance rowed in 5minute (total time of the intervals without rest meters)... enjoy

Post by **Tako** » Sat Nov 19, 2016 9:28 pm

Any advice on how to program/control this? Have never used the PM for such a workout. Does it support it??

Post by **Grobi** » Sat Nov 19, 2016 9:56 pm

That's no problem if you're using a PM3 or higher: http://www.concept2.com/service/monitor ... al-workout

Liefcat · Post by **Liefcat** » Wed Nov 30, 2016 7:56 pm

One for the sprinters...

danfennell · Post by **danfennell** » Fri Dec 02, 2016 1:33 am

After surviving and being pleasantly surprised with yesterday's last minute 3:12.6 1k I plan on giving this months CTC several tries in the hopes of getting my sprinting rowjo reactivated.

Somehow I forgot to enter final 30 second interval so I quickly set one up. Think it ended up being the correct or even a bit less rest. Will definitely up the SR on subsequent tries.

30 - 165m -1:30.9 -36spm
40 - 210m -1:35.2 -33spm
50 - 262m -1:35.4 -32spm
60 - 318m -1:34.3 -33spm
50 - 267m -1:33.6 -34spm
40 - 216m -1:32.5 -35spm
30 - 173m -1:26.7 -40spm

5:00 - 1611m - 1:33.1

Post by **Tako** » Sun Dec 04, 2016 9:47 am

Thanks to Peter I managed to set up my first interval row ever

After warming up with a slow 5k (21:01), which I will use as a first entry for the IRL, I ended up here:
155+205+255+309+259+207+158= 1548 m

E-Clair · Post by **E-Clair** » Sun Dec 04, 2016 7:21 pm

Hard to tell if this was improvement or not with this odd thing. Based on 1k a month ago, thought I would go at 1:52 to start and accelerate on the down slope. After WU suspected that might be too ambitious, but it worked out once into it.
25' WU, 19' CD, drag 146.
134 1:51.9 36
180 1:51.1 35
225 1:51.1 34
269 1:51.5 33
224 1:51.6 32
181 1:50.4 35
138 1:48.6 34
1350m 1:51.1 34

danfennell · Post by **danfennell** » Sun Dec 04, 2016 10:27 pm

2nd try. 38m improvement. Stung a bit more.

Gotta love C2 PM math. I come up with 1648 based on individual splits but PM5 says 1649.

5:00 - 1649m - 1:30.9

30 - 173m -1:26.7 -40spm
40 - 218m -1:31.7 -36spm
50 - 274m -1:31.2 -37spm
60 - 326m -1:32.0 -36spm
50 - 269m -1:32.9 -36spm
40 - 220m -1:30.9 -36spm
30 - 168m -1:29.2 -38spm

Ian Bee · Post by **Ian Bee** » Mon Dec 05, 2016 10:12 am

Dipped my toe in to give myself a line in the sand. The line I chose was hold or beat my 1km split which emerged as being achievable (though the splits were a little scatter gun). Come next Sunday, I'll go for an improvement....

Time	Meters	/500m	Watts	Cal/Hr	s/m
00.0	1,387m	1:48.1	277	1252	33
30.0	140m	1:47.1	285	1279	32
40.0	185m	1:48.1	277	1252	33
50.0	234m	1:46.8	287	1286	34
00.0	278m	1:47.9	279	1259	33
50.0	229m	1:49.1	269	1224	34
40.0	183m	1:49.2	268	1221	35
30.0	139m	1:47.9	279	1259	34

Paul Victory · Post by **Paul Victory** » Mon Dec 05, 2016 11:05 am

Having done 15 minutes relatively easy rowing on each of the three previous days, I decided

to have a go at this months CTC. I did 5 minutes warm up, programmed the session and off I went.

My brain is clearly not functioning correctly as I decided it would be a good idea to try to get the split for the first 30 seconds down to around 1:30.

Not surprisingly, I totally blew up about 10 seconds into the second interval and decided to call it a day.

I think I'll wait until I've seen the physio again before having another go at this.

Paul V

strider77 · Post by **strider77** » Mon Dec 05, 2016 11:51 am

Sensible course of action Paul

Well done everyone who has done this so far =D>

I did mine on Saturday and was quite pleased as have done no speed work due to the Crazy Bear Half Marathon challenge (another one done yesterday )

5:00 - 1528m - 1:38.1-45

30 - 158m -1:34.9 -44
40 - 207m -1:36.6 -44
50 - 255m -1:38.0 -43
60 - 304m -1:38.6 -46
50 - 251m -1:39.6 -46-this is where the wheels came off

40 - 201m -1:39.5 -46
30 - 153m -1:38.0 -48

Wild and frenetic as usual but its done

Post by **Grobi** » Mon Dec 05, 2016 2:03 pm

Very nice score Alan at an impressive stroke rate

I wonder if I ever rated that high

Anyway, well done! I'm suffering from a nasty cold, but even with full fitness I doubt I'd come anywhere near that =D>

strider77 · Post by **strider77** » Mon Dec 05, 2016 5:19 pm

Grobi wrote:- Very nice score Alan at an impressive stroke rate I wonder if I ever rated that high Anyway, well done! I'm suffering from a nasty cold, but even with full fitness I doubt I'd come anywhere near that =D>

Thanks my friend, much appreciated.

I have to rate high as I have neither the power nor the height

Sorry to hear that you have a cold I hope it goes away soon

jhaveman · Post by **jhaveman** » Tue Dec 06, 2016 4:29 pm

Not even a week gone and already some impressive times =D> =D>

Sheena and myself discovered a Model D with PM3 in the far corner of our hotel's gym here in Cape Town. The rail and rollers needed a good clean, we only did an initial job on this before trying the CTC this morning before breakfast.

After a period of abstinence (and on empty stomachs) this was never going to be an earth shattering attempt, but Sheena ended up floating our first boat with 1177m, and I just managed 1360m - things were getting hard after the first 2 short intervals.

We may have another attempt here (after doing some more cleaning), otherwise we'll have to wait until we find another erg on our next stops. No doubt there will be another one before the end of the month

JonT · Post by **JonT** » Tue Dec 06, 2016 10:20 pm

Time Meters /500m Watts Cal/Hr s/m
5:00.0 1,437m 1:44.3 308 1359 32
0:30.0 153m 1:38.0 371 1575 36 151
0:40.0 197m 1:41.5 334 1448 35 177
0:50.0 240m 1:44.1 310 1365 32 178
1:00.0 281m 1:46.7 288 1290 32 178
0:50.0 234m 1:46.8 287 1286 31 176
0:40.0 190m 1:45.2 300 1331 32 175
0:30.0 141m 1:46.3 291 1300 32 176

Well that hurt. Appalling pacing with a range from 1:38 to approaching 1:47. I dipped to 1:49 at one point

On the bright side - I managed it, and I am making a fleeting appearance in Boat 1

Ian Bee · Post by **Ian Bee** » Wed Dec 07, 2016 9:54 am

This one is proving its worth in showing up technique issues - even with significantly more perceived effort I only managed 20m more (though more as a experiment, DF was at 168 for that one rather than my previous 134). Based on a glance on the above, my S/M seems shy of where it should be (early mid 30s at most).

Technique videos here I come....

Post by **Grobi** » Wed Dec 07, 2016 7:49 pm

Ian Bee wrote:Technique videos here I come....

If you're interested in improving your technique but shy of posting a video here I'd like to draw your attention to our Madchester gathering in May 2017 (see Dave's post here on the forum). I think there's a high probability we're having a technique workshop again. It's much easier to expose your technical flaws (if there are any) in a more private setting.

Ian Bee · Post by **Ian Bee** » Thu Dec 08, 2016 9:32 am

Grobi wrote:If you're interested in improving your technique but shy of posting a video here I'd like to draw your attention to our Madchester gathering in May 2017 (see Dave's post here on the forum). I think there's a high probability we're having a technique workshop again. It's much easier to expose your technical flaws (if there are any) in a more private setting.

That sounds like a very worthwhile outing

- I'm sure there are many flaws which I'd be keen to be rid of.

Post by **Claudius** » Fri Dec 09, 2016 11:06 am

A well done to everyone...it is a little bit of suffering...
sorry for the late post, i had my first go on 7th december...and it hurts. Still suffering from a lack of speed power...began to high...first target was a 1:35 pace for the whole 5min...but the one minute intervall stopped my high hopes. Here the wheels came off (I like that quote, Alan).

that are the splits:

Post by **Claudius** » Fri Dec 09, 2016 11:14 am

by the way...just right now i discovered that alan beat me by 2m...i dont know if i can challenge that...cause i am suffering from a cold / flu...perhaps after christmas "between the years" !

strider77 · Post by **strider77** » Fri Dec 09, 2016 2:21 pm

Well done Claudius =D>

I wondered how I managed to beat you, its because you have a cold !

I upped the DF this time from DF154 to DF165 and improved a bit, muscles felt like concrete could not stand up for 10 mins afterwards

5:00 - 1549m -1:36.8-46

30 - 161m -1:33.1 -44
40 - 209m -1:35.7 -45
50 - 255m -1:38.0 -43
60 - 305m -1:38.3 -46
50 - 253m -1:38.8 -46
40 - 204m -1:38.0 -48
30 - 162m -1:32.6 -52

sander · Post by **sander** » Mon Dec 12, 2016 7:19 am

Somebody "lulunac27" has put a weird result in as a Free Spirits Member. I am going to inform the CTC admins over on the Concept2 forum.

Paul Victory · Post by **Paul Victory** » Mon Dec 12, 2016 4:57 pm

Good idea Sander. They probably won't notice otherwise.

Mind you, it is nice to see our name on top of the leaderboard.

Post by **Caratacus** » Wed Dec 21, 2016 11:21 am

Finally got around to having a go at this months challenge and boy did it hurt!! Really felt my lack of fitness on this, lungs were burning afterwards.
Managed to sneak into boat 1 but doubt I will be trying again if anyone wants a target

strider77 · Post by **strider77** » Fri Dec 23, 2016 9:02 am

Great row as usual Felton.