The January CTC

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What should the January CTC be

Poll ended at Tue Dec 20, 2016 11:55 am

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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Stan
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The January CTC

Post by Stan »

Hi all
somebody asked about creating a poll so here it is
Last edited by Stan on Sat Dec 10, 2016 12:02 pm, edited 2 times in total.
Reason: made it an announcement and added option for 30 mins
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Re: The January CTC

Post by Stan »

Could somebody let the ctc organisers know please as I don't know where it is anymore
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Re: The January CTC

Post by Rodger »

CTC administration has moved to the US Concept 2 forum:
http://www.c2forum.com/viewtopic.php?f= ... a0#p392284

Someone with an account on that website?
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Re: The January CTC

Post by Paul Victory »

M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: The January CTC

Post by zootMutant »

Thanks, Paul!
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Re: The January CTC

Post by JonT »

Paul Victory wrote:I've posted the details http://www.c2forum.com/viewtopic.php?f= ... 20#p392320
I particularly liked the clarification on damper changes Paul, very topical. I'd have been tempted to add a little Christmas mischief and say that damper changes were allowed between interval 2 and 3 only. :lol:
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Re: The January CTC

Post by Stan »

Thanks for letting Dougie know Paul :D
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Re: The January CTC

Post by Liefcat »

Had my first go at this one this first day of the year... Went ok in the first rep and the first minute of the second rep - and then... It got hard:

1: 1203m 1:39.7 34 148(=EHR)
2: 1172m 1:42.3 34 153
3: 1176m 1:42.0 35 154
4: 1181m 1:41.6 36 157
T= 4731m 1:41.4 34 :D
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The January CTC

Post by Tako »

Just a question: is one supposed to handle down during the 3 x 4 min breaks??
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Re: The January CTC

Post by Tako »

Great row Liefcat. Wish I could row that fast! Maybe in some years from now :-)
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Re: The January CTC

Post by Paul Victory »

Tako wrote:Just a question: is one supposed to handle down during the 3 x 4 min breaks??
That's optional. Most people prefer to take a break during the rest periods, but some people like to do active rest at a gentle pace. It's a matter of personal preference. As rolling starts are allowed, you should probably start rowing around 5 seconds before each interval if you are taking passive rest. But it's not as crucial on this type of challenge as it was last month where the intervals were much shorter.
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Re: The January CTC

Post by JonT »

I managed 4117 this morning. A steady improvement over the 4038 and 4058 during the Christmas break.

A mini sprint at the end, and I rowed through most of the rest intervals to eek away some virtual team challenge metres :lol:

Time Meters /500m Watts Cal/Hr s/m hr
16:00.0 4,117m 1:56.5 221 1060 26
4:00.0 1,032m 1:56.2 223 1066 26 171
4:00.0 1,023m 1:57.3 217 1046 26 176
4:00.0 1,026m 1:56.9 219 1053 26 180
4:00.0 1,036m 1:55.8 225 1073 26 180
r1,459m
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Re: The January CTC

Post by Tako »

Paul Victory wrote:But it's not as crucial on this type of challenge as it was last month where the intervals were much shorter.
Are you telling me that I could have had many more meters in the December challenge if I would have started the intervals full speed instead of starting again for each interval???

If so I better keep that in mind for the next challenges as it would have made quite a difference in December!
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Re: The January CTC

Post by Paul Victory »

Tako wrote:Are you telling me that I could have had many more meters in the December challenge if I would have started the intervals full speed instead of starting again for each interval???
Absolutely! Sometimes, challenges will specify a standing start for all intervals, but it's more usual to allow rolling starts for the second and subsequent intervals.

For rolling starts, I usually pick up the handle with around 6 seconds to go, do an initial pull to get the flywheel moving, a second harder pull and then try to get the third pull started at flat out pace about half a second before the interval starts. If you get your timing right, you can get an initial split of somewhere around 1:15 for the first stroke and it probably makes a difference of 4 or 5 meters (or perhaps more?) per interval.
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Re: The January CTC

Post by Tako »

Well, if I would have known that before the Dec challenge I could have swapped boat with Alan I guess.....
Well well, that was last year :-)
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Re: The January CTC

Post by Rodger »

I went in with a pace goal of sub 1:55. That turned out to be good guesstimate.

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Re: The January CTC

Post by plummy »

First attempt at anything sprinty in over 6 weeks (bar a one off for the December CTC - which was over more or less before it started it was so short).

Targeted Jon T but had no idea what was in the tank. Also after my first "run" for several years on Saturday I've been in DOMS agony ever since. That said, it went far better than I thought it might:

1036 - 1:55.8
1046 - 1:54.7
1067 - 1:52.4
1081 - 1:51.0

4231m total at 1:53.4 average
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Re: The January CTC

Post by strider77 »

Thats really odd Dave, I did my first run for several months last week too and followed it with another the next day and am only just getting over the DOMS now :oops:

My first atttempt with a conservative first couple of reps will definitely have another go I think

4281-1:52.1-32
1059 - 1:53.3-30
1066 - 1:52.5-31
1076 - 1:51.5-32
1080 - 1:51.1-34
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Re: The January CTC

Post by Paul Victory »

I also had a go at this. After my very slow 5k for the IRL last week, I decided to start off conservatively at just under 2:00 pace. I managed to negative split and finished with a somewhat pedestrian 4130m, but at least I've got an entry on the board.

Splits were as follows:

4130 - 1:56.2 - 28
1016 - 1:58.1 - 28
1026 - 1:56.9 - 28
1033 - 1:56.1 - 28
1054 - 1:53.8 - 30
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Re: The January CTC

Post by Caratacus »

Lots of good entries so far, well done everyone

For my first go, started off at the pace I would like to be able to do this at rather than the pace I actually can do it at and paid the price in the second half. With regaining fitness might be able to go sub 1:45 by months end, maybe

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Re: The January CTC

Post by strider77 »

Very tough way to do it, still a very good result Felton well done =D>
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Re: The January CTC

Post by E-Clair »

Thanks, Rodger, for putting in a result. Made me think I could do 2:02 or a smidgen better. Had doubts, but good warmup and... drag 137
985m 2:01.8 27
987m 2:01.5 27
988m 2:01.4 27
996m 2:00.4 28
3955m 2:01.3x 27
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Re: The January CTC

Post by danfennell »

This certainly is very simple and quick to set up on the monitor but 4 minutes is a LONG time - unless it's the rest. :lol:

Figured 1:44-5 would be a challenging but realistic target. Held on to 1:44 flat for the 1st 3 minutes of 1st rep but felt it was a bit too ambitious for today. Backed off to the upper 1:44's and that proved to be tough but not terrible. Had a bit left for a fast last.

1:44.8 - 1144 - 30
1:44.7 - 1146 - 30
1:44.7 - 1146 - 31
1:42.8 - 1167 - 31

1:44.2 - 4604
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Re: The January CTC

Post by plummy »

Had my second go at this as I figured there was a tiny bit more in the tank. Turned out to be true but I reckon I'm on the ragged edge of what's there.

1051 - ( 1:54.1 ) - previous 1036 ( 1:55.8 )
1063 - ( 1:52.8 ) - previous 1046 ( 1:54.7 )
1074 - ( 1:51.7 ) - previous 1067 ( 1:52.4 ) - got some serious doubts about being able to hold the 4th rep
1086 - ( 1:50.4 ) - previous 1081 ( 1:51.0 ) - overall a 44m improvement with a 1:52.2 average.

after a 10 minute cool down I went out for my second run 8 days (2nd in 7 years too) and found out why I gave it up as my left achilles tendon has been incredibly sore ever since - pass the pain killers!!!
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Re: The January CTC

Post by Ian Bee »

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>
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