The January CTC

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What should the January CTC be

Poll ended at Tue Dec 20, 2016 12:55 pm

4 x 4 mins with 4 mins rest
9
56%
7102 m
1
6%
6000 m
4
25%
30 minutes
2
13%
something else, please suggest
0
No votes
 
Total votes: 16

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jhaveman
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Re: The January CTC

Post by jhaveman » Mon Jan 09, 2017 1:55 pm

Well done Ian =D> Looks like you started conservatively and then were still able to speed up a bit.
Plummy, that's a great attempt, noticed that you also took the 1st rep pretty conservatively (a wise strategy as I found out).

So we're now in Perth for 3 full days in a hotel with an erg, and no excuses :shock:

To judge how things are going I just did a 30 minutes on the 1st day (found that rowing was harder than I liked). Then on the 2nd day I had an aborted CTC attempt - the 1st rep felt surprisingly easy so I started on a 1:55 speed for a couple of minutes, then had to slow down and finished that rep with a 1:58 pace. The 2nd and 3rd reps were carnage though, and I gave up at that point [-X
For my (for now) final attempt on day 3 I decided to try a flat pace of 2:01 for all reps, which turned out to work better:
992 (2:00.9 )
992 (2:00.9 )
993 (2:00.8 )
987 (2:01.5 )
Overall 3964 (2:01.0 ).
I wouldn't have been very happy with this a few months ago, but for now it'll have to do - I can always blame the mid-30s temperatures over here :fsgrin:
If we encounter an erg in Tasmania then I may have another go, would be nice to get over the 4000 meters.

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Re: The January CTC

Post by plummy » Mon Jan 09, 2017 2:47 pm

Not much to chip away at to get over 4k Jan. Keeping up some cardio work somehow should get you there next time you find an erg. I found holding a solid pace and then going all out for the last 30s was quite a good ploy as the 4m rest on the immediate horizon helped with the 30s blast.
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Re: The January CTC

Post by strider77 » Mon Jan 09, 2017 3:17 pm

Well done Ian and Jan =D> =D>

Plummy that is too close-well done nice negative splitting =D> ^O^

I will now have to have another go thanks Pal !! :twisted: :lol:
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Re: The January CTC

Post by Paul Victory » Mon Jan 09, 2017 4:32 pm

I had my second attempt at this today. I started off a bit faster than last time and managed a slight negative split, but it was hard work and I found myself wondering if I'd make it to the finish when I was doing the second and third intervals. I'm currently in Alvor, so rowing not my top priority at present, but I may have another go later in the week.

Splits were as follows:

4222 - 1:53.6 - 29

1050 - 1:54.2 - 29
1052 - 1:54.0 - 29
1056 - 1:53.6 - 29
1065 - 1:52.6 - 30
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Re: The January CTC

Post by Rodger » Mon Jan 09, 2017 6:59 pm

Ian Bee wrote:I was hoping for better, but the below was in line with my quick 4 minute test late last year:
Time Meters /500m Watts Cal/Hr s/m 16:00.0 4,121m 1:56.4 221 1060 27 4:00.0 1,026m 1:56.9 219 1053 26 4:00.0 1,030m 1:56.5 221 1060 27 4:00.0 1,032m 1:56.2 223 1066 27 4:00.0 1,033m 1:56.1 223 1066 29
For my own interest, this compares pretty well with my most recent Pete Plan test (waterrower based)

6x1km (1r): 1:54 average
4x1.5km (4r): 1:55 average

So perhaps, while leaving room for improvement, a fair reflection....

Great times elsewhere =D>
It seems you're doing the same kind of training I'm doing at the moment, the PP5k?

If you want to compare water rower results with the C2, I did 6x1k (1r) with 1:58.5 average pace. The longer intervals, 4x1500m (4r) up to 4x1800m (4r) so far, I'm doing around 1:59.5 pace. So you are 4.5 seconds/500m faster on the water rower than me on the C2.
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Re: The January CTC

Post by Claudius » Tue Jan 10, 2017 12:16 am

Hello all and a well done !

i had my first go yesterday and i am happy with this one, Nevertheless if i am seeing my endurance effort in a "bigger picture" i am " along way from happiness" (clues for the sanctuary forum, but true...)

I also decided for a negative split and perhaps this month i am able to do another attempt.if job, family and health condition let me go...

the splits:
1 1078 1:51.3
2 1088 1:50.3
3 1096 1:49.5
4 1123 1:46.8
______________
4385 1:49.5

bye

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Re: The January CTC

Post by Grobi » Tue Jan 10, 2017 7:24 am

Great results everybody and a huge number of Free Spirits having entered a score so early in the month, well done everybody! =D>

Had my first go last night with no real clue how to pace this. Somehow I figured a 1:54 pace shouldn't kill me. So the plan was to start the first rep at 1:54 and then see how things develop. This is how it went:

1 / 1056m / 1:53.6 / 28
2 / 1062m / 1:52.9 / 28
3 / 1070m / 1:52.1 / 29
4 / 1085m / 1:50.5 / 30

Total: 4273m / 1:52.3 / 28

Obviously a 1:54 pace was too comfortable so I decided to speed up early. Unfortunately I sped up too late or not enough so I found myself 2m and 8m behind Alan and Dave respectively. Can't promise you guys to not have another go at this :twisted: :fswink:
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Re: The January CTC

Post by Ian Bee » Tue Jan 10, 2017 10:03 am

Rodger wrote:It seems you're doing the same kind of training I'm doing at the moment, the PP5k?

If you want to compare water rower results with the C2, I did 6x1k (1r) with 1:58.5 average pace. The longer intervals, 4x1500m (4r) up to 4x1800m (4r) so far, I'm doing around 1:59.5 pace. So you are 4.5 seconds/500m faster on the water rower than me on the C2.
Hi Roger,

Yes I'm basically doing the PP5k - current results here if you're interested on the overall waterrower comparison: https://docs.google.com/spreadsheets/d/ ... sp=sharing

I tend to focus on the ctc over the weekend (hence the longer steady state on a Monday tends to fall by the wayside more often than not).
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Re: The January CTC

Post by Rodger » Tue Jan 10, 2017 5:57 pm

Ian Bee wrote:Yes I'm basically doing the PP5k - current results here if you're interested on the overall waterrower comparison: https://docs.google.com/spreadsheets/d/ ... sp=sharing

I tend to focus on the ctc over the weekend (hence the longer steady state on a Monday tends to fall by the wayside more often than not).
Oh wow, week 12 already! That's the last week (ending wit a sub 20' 5k) or are you doing this as a continuous plan?
I see you're following the programme much better than I am.
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Re: The January CTC

Post by Ian Bee » Tue Jan 10, 2017 6:20 pm

Rodger wrote:
Ian Bee wrote:Yes I'm basically doing the PP5k - current results here if you're interested on the overall waterrower comparison: https://docs.google.com/spreadsheets/d/ ... sp=sharing

I tend to focus on the ctc over the weekend (hence the longer steady state on a Monday tends to fall by the wayside more often than not).
Oh wow, week 12 already! That's the last week (ending wit a sub 20' 5k) or are you doing this as a continuous plan?
I see you're following the programme much better than I am.
I'm the kind of individual that responds well to having a set routine, so it's continuous pp for me (I'm on week 9 of my second round on the sheet). The gradual, trackable progress is a big draw.
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Re: The January CTC

Post by sander » Tue Jan 10, 2017 9:29 pm

Here is my attempt in full glory: http://wp.me/p7rJSt-1PG

I didn't manage to move any of our boats. :-(
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Re: The January CTC

Post by strider77 » Wed Jan 11, 2017 12:37 pm

Well done Peter =D>

Sander-outstanding row and at very low stroke rates =D> ^O^

I had my second go this morning at 6:30 a.m. in the gym.

4313-1:51.3-35
1063-1:52.8-34
1076-1:51.5-34
1078-1:51.3-35
1096-1:49.4-36

Happier with this might have to go again if Peter beats it :roll:
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Re: The January CTC

Post by Grobi » Wed Jan 11, 2017 12:43 pm

Very nice row there Alan, with a last rep under 1:50 pace.
strider77 wrote:Happier with this might have to go again if Peter beats it :roll:
I will have another go but now I doubt I can beat you :shock:
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Re: The January CTC

Post by strider77 » Thu Jan 12, 2017 3:25 pm

Grobi wrote:- Very nice row there Alan, with a last rep under 1:50 pace.

strider77 wrote:
Happier with this might have to go again if Peter beats it :roll:



I will have another go but now I doubt I can beat you :shock:
Thanks Peter :D
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Re: The January CTC

Post by Grobi » Fri Jan 13, 2017 7:46 am

After I noticed Alan's superb effort of 4313m / 1:51.3 I had to have another go at this. I set myself three goals:

bronze: go faster than last time (4273m /1:52.3)
silver: go +4300m / 1:51.6
gold: beat Alan's distance (4313m / 1:51.3)

Plan was to start around last time's average pace (1:52.3) in the first interval, wind it up in rep 2 and 3 and then a full on final rep. This is how it went:

1 / 1065m / 1:52.6
2 / 1080m / 1:51.1
3 / 1085m / 1:50.6
3 / 1094m / 1:49.6

Total: 4324m / 1:51.0

Very happy with an improvement of 51m! First rep went fine and I realised during the 4 minutes rest that I was basically ready for the next rep after only two minutes.That meant I hadn't gone fast enough in the first rep, time to change that in #2 and #3 :twisted: I had the silver goal in mind which meant an average of 1075m per interval, so I was 10m short at that point. After rep #2 I was only 5m short of my silver goal and after rep #3 I was 5m ahead of my silver target. But once I've come so far, why not work on the gold target in the final rep? :twisted: :fswink: First 500m went ok, then the pain arrived :shock: OK, you're halfway through and on track, just another 100m, and another 100m, 300m left, time to prepare for the finish sprint ("finish sprint, are you kidding me?!?!"), 200m, 20 "big ones", another 20m, done!

So like I said very happy with this effort (until Alan beats it of course :D ). Also waiting for Dave and Steve :fswink:
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Re: The January CTC

Post by plummy » Fri Jan 13, 2017 10:15 am

Very nice effort Peter =D> =D>

I was sure I was going to have another go at this and I'm pretty sure if I do that I won't beat your score. That said, I wanted to do another interval set last night but not the CTC again (with a view to EIRC coming up) - so I made up a 5 x 1250 r4 set instead. My plan (given it was further and more reps) to hold 1:56 for the first 4 and then see if anything was left for a last one.

4:50.0 - 1:56.0 - spot on and under control
4:50.3 - 1:56.1 - easing back for the last 300m and over-eased #-o
4:50.1 - 1:56.0 - easing back for the last 200m - still didn't nail it #-o
4:50.3 - 1:56.1 - same again!! #-o
4:37.9 - 1:51.1 - definitely much pain in this one.
Average 1:55.0
The upshot of this being that I suspect for about 4300m for the CTC versus the above 6250m, I may (just may) be able to stretch my total distance. The difficulty is working a timed piece instead of a distance piece where I cannot affect the length of time it takes (ah, the joy of mind games :D )
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Re: The January CTC

Post by strider77 » Fri Jan 13, 2017 4:40 pm

Peter, this is getting really interesting-well done =D>

Dave very nice session - Bravo =D>
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Re: The January CTC

Post by Wolfmiester » Sat Jan 14, 2017 9:57 am

awesome start to the year guys =D> =D> =D> Impressive times.

Seems my 18mths of medical procedures and lack of training has had a real lasting affect.
I'll continue to try and chip away, but realistically I'm now at least 10s/500 slower than I was.
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Re: The January CTC

Post by plummy » Sat Jan 14, 2017 7:06 pm

OK - this one got nasty:

1065 - 1:52.6 (was 1051 last time) - 31 spm
1072 - 1:51.9 (was 1063 last time) - 31 spm
1081 - 1:51.0 (was 1074 last time) - 32 spm
1091 - 1:49.9 (was 1086 last time) - 32 spm
4308 total. Average 1:51.4 - hurty hurty hurt hurt!

Not sure there is any more in the locker.
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Re: The January CTC

Post by Grobi » Sat Jan 14, 2017 7:51 pm

Very strong effort there Dave, well done! The only problem with this is that you are now only five meters behind Alan which will make him have another go where he will beat me which then again will make me have another go. Oh my, you started something there... :fswink:
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Re: The January CTC

Post by Jon » Sun Jan 15, 2017 6:34 pm

Squeezing more and more performance out there Dave!

Not where I'd like to be, but I need to face reality! I've rained for about five weeks and I'm just now recovering from a cold. Thought I'd give the ctc a whiz. Heart rate variance this morning gave me an amber signal (ithlete app and finger probe), so moderate effort today, though pushed last rep a bit:

4551m 1:45.4. 26

1146. 1:44.7. 26
1121. 1:47.0. 25
1123. 1:46.8. 25
1161. 1:43.3. 28

Hopefully I'll be able to improve a fair bit later in the month, but I won't catch Erik (incidentally, has everyone caught up with Erik, see 6:20 thread)? Thoughts are with him presently
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Re: The January CTC

Post by Ian Bee » Mon Jan 16, 2017 12:57 pm

Made another attempt on this yesterday, hoping to use the average split of the previous attempt as a guide. Sufficed to say, it all went horribly wrong by the third rep and I finished well down on my first attempt. I definitely need to start conservatively and build. On the plus side, more meters for the team challenge....
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Re: The January CTC

Post by Grobi » Fri Jan 20, 2017 7:06 am

Very strong performance Jon, well done, especially if you consider this to be a moderate effort! I wonder how quick you'll be once you have fully recovered from that cold :shock:

Ian, I think that simply shows how quick your previous go was. There are still eleven days of the month left, maybe you'll have another try next week?

After Dave's superb effort and the chance of Alan trying to beat me I thought "why not have another try and give them a more interesting target?". So I had another go last night with the simple plan of holding last time's split for the first three reps and then go for it in the ast one. This is how it went:

1 / 1081m / 1:51.0 / 29
2 / 1082m / 1:50.9 / 30
3 / 1084m / 1:50.7 / 30
3 / 1095m / 1:49.5 / 30

Total: 4342m / 1:50.5

First rep felt ok, second one was already uncomfortable, third one made me think "why am I doing this" and the last one was ugly indeed. Nevertheless happy with an improvement of 18m :fswink:
Last edited by Grobi on Fri Jan 20, 2017 11:41 am, edited 1 time in total.
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Re: The January CTC

Post by plummy » Fri Jan 20, 2017 10:14 am

34m ahead of me and about 2spm slower rate - I'm not going to be attacking that. It's been a good battle though - very nice set there Peter =D>
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Re: The January CTC

Post by strider77 » Fri Jan 20, 2017 3:41 pm

Well done Ian and Jon =D> =D>

Dave-magnificent effort from a lettuce eater ^O^ =D> :lol:

Peter what can I say are you trying to kill this old man :oops:

Fantastic -well done , I am really not sure if I can match this last effort =D> ^O^

Its largely mental as its around 2k pace give or take we'll see If I can bear doing it one more time :shock:
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