The February CTC

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Liefcat
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The February CTC

Post by Liefcat » Sun Jan 29, 2017 6:28 pm

Made some inquiries - and it would appear that Empty the Tanks have chosen for:

10 x 90 seconds with 30 seconds rest

Edit: Standing start with rolling starts thereafter.
Record total distance of 15 minutes rowing.
No rate restrictions
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Re: The February CTC

Post by E-Clair » Sun Jan 29, 2017 8:51 pm

Bleh. Another interval session with pointless rest periods. Want to get it out of the way on the 2nd. Any idea about pace? A second slower than January?
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Re: The February CTC

Post by Paul Victory » Mon Jan 30, 2017 11:19 am

E-Clair wrote:Bleh. Another interval session with pointless rest periods. Want to get it out of the way on the 2nd. Any idea about pace? A second slower than January?
:shock: Don't like the sound of that.

I'd say pacing should be challenging. Total time is similar to this month (15 minutes v 16), but total rest much shorter (5 minutes v 12), while individual intervals are almost sprintable.

If I was fully fit, I think I'd expect to be slightly faster overall than January. But I would probably be fairly conservative with my first attempt and start 2 to 3 seconds slower than my January pace. :^o (Well probably not, but that would be the sensible approach!)
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Re: The February CTC

Post by millie » Wed Feb 01, 2017 10:51 am

Paul Victory wrote:
E-Clair wrote:Bleh. Another interval session with pointless rest periods. Want to get it out of the way on the 2nd. Any idea about pace? A second slower than January?
:shock: Don't like the sound of that.

I'd say pacing should be challenging. Total time is similar to this month (15 minutes v 16), but total rest much shorter (5 minutes v 12), while individual intervals are almost sprintable.

If I was fully fit, I think I'd expect to be slightly faster overall than January. But I would probably be fairly conservative with my first attempt and start 2 to 3 seconds slower than my January pace. :^o (Well probably not, but that would be the sensible approach!)
I usually leave these to towards the end of the month but got this one in on the 1st for a change :D

Paul you're pretty spot on with pacing. I did the Jan CTC at 1:57.3 average, first higher rate piece for a couple of months so was a fair way off my best but was only a couple of weeks ago so good comparison. Did the Feb CTC in an average of 1:57.0 but was probably a little over conservative, average stroke rate was only 26spm so I reckon if I redo it later in the month I'd hope ~1:56 is realistic with a slightly higher stroke rate so is slightly faster than Jan's session.

10 is a lot!! - felt fine after the first 5 or 6 but the last two were a real struggle:

1. 1:57.8 27spm
2. 1:57.8 25spm (easing into it gently!)
3. 1:57.1 25spm (had a quick drink after this interval, 30 seconds goes very fast!!)
4. 1:56.8 25spm
5. 1:56.8 26spm - felt pretty good at halfway point
6. 1:57.4 26spm
7. 1:57.1 26spm
8. 1:56.2 27spm
9. 1:58.1 27spm - starting to feel very tired and the 30 seconds wasn't enough - very glad only one to go!
10. 1:55.6 31spm - not sure would really call this a sprint finish although I did get the rating up - completely stuffed at the end

Average 1:57.0 @ 26spm, 3843m

Good luck to everyone giving it a go! :D
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Re: The February CTC

Post by E-Clair » Thu Feb 02, 2017 9:40 pm

From one point of view, good result. A half second faster than January's CTC 12 days prior. Thanks for the tips. Intervals look widely separated, but actually distributing the power evenly would net less than another tenth. Set drag to 132 instead of January's 137 because rest interval is so short and wanted less drop off in fan speed. Just one weak stroke and one moderate stroke before each new interval. Felt better on the 8th interval than on the 4th. 20' WU. During 9th interval became unsure whether it was 8th or 9th, but was pretty confident it was the 9th :roll:

370m 2:01.6 27
371m 2:01.2 27
371m 2:01.2 28
372m 2:00.9 29
372m 2:00.9 29
372m 2:00.9 29
372m 2:00.9 28
373m 2:00.6 27
375m 2:00.0 28
392m 1:54.7 31
3740m 2:00.3x 28

From another point of view, would have been happier with a worse result, which might have indicated lots of headroom left for fitness improvements. Which I still figure I have, because heart rate recovery during UT3 active rests doesn't seem very good. So my hope now is that my sprinting is more favorable cf. distance than it used to be. Don't think time trials show that; however, my anemia has gotten worse, which I suppose should favor sprinting. Again, a bad news might be good news kind of thing.

Good luck everyone. It's actually sort of fun. I'm neurotic enough, though, to dislike having to use passive rest and gaming the restarts just because CTC is like a time trial.
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Re: The February CTC

Post by Ian Bee » Fri Feb 03, 2017 10:24 am

E-Clair wrote:Good luck everyone. It's actually sort of fun. I'm neurotic enough, though, to dislike having to use passive rest and gaming the restarts just because CTC is like a time trial.
With you until the highlighted bit :P Good set though.

I made an attempt at this last night before some yoga. Initially, I thought I was just doing a warm up which just happened to follow the CTC (hence random first two intervals).
Time Meters /500m Watts Cal/Hr s/m 15:00.0 3,772m 1:59.3 206 1008 27 1:30.0 338m 2:13.1 148 809 21 1:30.0 362m 2:04.3 182 925 25 1:30.0 379m 1:58.7 209 1018 28 1:30.0 383m 1:57.4 216 1042 29 1:30.0 385m 1:56.8 219 1053 28 1:30.0 383m 1:57.4 216 1042 28 1:30.0 385m 1:56.8 219 1053 29 1:30.0 384m 1:57.1 217 1046 29 1:30.0 386m 1:56.5 221 1060 30 1:30.0 387m 1:56.2 223 1066 31
There's a bit more there I'm sure, and plenty of the month left to find it...
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Re: The February CTC

Post by plummy » Fri Feb 03, 2017 3:15 pm

Some good markers going down here =D>
I was going to wait until later in the month before doing this as it's EIRC on Sunday but a bit of a torrid week meant I quite fancied getting it over with.
I was unsure how to pace it but thought something around the Jan CTC pace should be there or thereabouts...

402 - 1:51.9
401 - 1:52.2
401 - 1:52.2
402 - 1:51.9
402 - 1:51.9
403 - 1:51.6
403 - 1:51.6
401 - 1:52.2 - surely that wasn't 30s rest.... :shock:
404 - 1:51.3
411 - 1:49.4
4030m total
every one was at 31spm - but I never looked at the stroke rate so it was a happy accident
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37Mm metres rowed - so slowing down a lot now!
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Re: The February CTC

Post by strider77 » Fri Feb 03, 2017 4:57 pm

Good Luck on Sunday Dave :D

That was a mean effort well done-I reckon you will do OK on Sunday =D>
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Re: The February CTC

Post by danfennell » Sat Feb 04, 2017 5:51 pm

Decided to "ease" into this one by doing it rate restricted - 20spm. Still ended up being pretty challenging. Will work my way up the rate ladder on subsequent attempts.

421m 1:46.8 20
420m 1:47.1 20
421m 1:46.8 20
419m 1:47.3 20
420m 1:47.1 20
421m 1:46.8 20
421m 1:46.8 20
420m 1:47.1 20
420m 1:47.1 20
437m 1:42.9 20

4222m 1:46.5 20
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Re: The February CTC

Post by Jon » Sat Feb 04, 2017 7:46 pm

That’s a great rate capped result Dan, I’m sure you’ll see a significant improvement as you go up the ladder.

Dave, you’re not exactly tapering, though your ultra marathon-esque make up shouldn’t suffer too much for Sunday, good luck. That’s a fine result.

I can see you’d need the tranquillity of yoga after this session Ian, nice result. Some time to be gained when you commit from the outset.

Typically I’ve read the tips after rowing it! I did glance at a few people’s entries from one month to the next to give an indication (what Dave and Paul says, roughly the same)!

This didn’t feel as tough for me as last months, where I really gave it my all and I’ve managed a slight improvement. It’s a little similar to a piece Erik introduced me to, the 10*1 with 1minute rest (has been 15*1 with 1’ rest on a previous ctc).

I did feel like stopping after around the fifth rep, but backed off enough to make it tolerable. Gaining that little bit more time (going to the ragged red line), is so much harder than just backing off slightly. I reckon the backing off slightly is more sustainable though for further training improvements.

15:00 4428 1:41.6 30

445 1:41.1 29 159
440 1:42.2 29 161
446 1:40.8 30 166
445 1:41.1 31 169
443 1:41.5 31 170
441 1:42.0 31 170
441 1:42.0 31 172
439 1:42.5 31 173 probably the hardest rep psychologically
440 1:42.2 31 174
448 1:40.4 33 177
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Re: The February CTC

Post by JonT » Sun Feb 05, 2017 2:14 pm

I've had pretty much a whole month off the erg. It ended up buried under all the materials the builders were using to replace our bathrooms :evil:. I wouldn't mind, but the bathroom fitter was actually a rower and so should have known far better.

I've been doing a fair amount of running as part of my Rugby referee training, but given I haven't rowed I wasn't optimistic. I managed 1:56.5 in the January CTC, so reading the forum posts here I was thinking 1:57 would be a good result, and 1:58 was more reasonable. In the back of my mind, the 'voices' were saying "anything below 2:00 would be good enough, and why were we even thinking of doing this anyway!".

Pretty pleased with the following:

15:00.0 3,928m 1:54.5 233 1101 28

1:30.0 396m 1:53.6 239 1121 29 (convinced myself this was a fly-and-die)
1:30.0 388m 1:55.9 224 1070 27
1:30.0 385m 1:56.8 219 1053 27 (I started to struggle, and was looking for the collapse to come)
1:30.0 392m 1:54.8 231 1094 28
1:30.0 391m 1:55.0 230 1090 28
1:30.0 391m 1:55.0 230 1090 28
1:30.0 393m 1:54.5 233 1101 29
1:30.0 391m 1:55.0 230 1090 28
1:30.0 391m 1:55.0 230 1090 29
1:30.0 410m 1:49.7 265 1211 29 (clearly there was some left in the tank after all, but felt really quite ill after this burst)

Overall, I quite enjoyed that. The 30 second intervals are hard to manage, I pretty much just rowed through them. My heart monitor wasn;t working, which I suspect is a good thing at the end. I do wonder if the HR actually limits me a little. I often use it to pace myself through CTCs and wonder if that holds me back a little - probably not a bad thing though.

It's good to be back :fsbgrin:
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Re: The February CTC

Post by strider77 » Mon Feb 06, 2017 12:12 pm

Great efforts everyone, I have had a pretty heavy cold for a week and Saturday was it's week's anniversary so I tried this out having not erged since last Sunday-judging by the wheezing and grunting It was probably not a good idea !

4074-1:50.5-32

412-1:49.2-31
406-1:50.8-30
409-1:50.0-29
407-1:50.5-30
406-1:50.8-32
408-1:50.2-33
408-1:50.2-34
404-1:51.3-33
407-1:50.5-35
407-1:50.5-36
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The February CTC

Post by Tako » Mon Feb 06, 2017 9:45 pm

After reading Alan's post today:
strider77 wrote:..., I have had a pretty heavy cold for a week and Saturda ... so I tried this out having not erged since last Sunday-judging by the wheezing and grunting It was probably not a good idea !
I thought "Listen to this! Experience talking!" as I have had a cold for almost a week as well, BUT, as I was desperate to row again after a few days break and reading the whole great Beginners thread yesterday, I thought, "Well, I could give it an easy go, right?!"

:twisted: - "Yes, take it easy and give it a go! Warm up with a 2000m so you can log an easy marker for the IRL as well. Easy!"
:shock: - "Are you crazy, remember, you always think easy and as soon as you start you loose the control. The machine takes over!"
:twisted: - "Rubbish, you have not been in shape since the start of December and due to just ended cold you cannot do anything than easy anyway. You can even try out the ErgData app for the first time as you finally got the smartphone holder. So only win win."
:? - "Not sure. Listen to Alan!! Listen to your own experience!"
:twisted: - "Rubbish! What can go wrong?!? Just take your new wireless headset and listen to Metallica's Justice for all! Jill says it works :wink: "
[-X - "Man, be careful! Don't distroy your body!"
:twisted: "What the h.... You had pain even when not rowing. Go for it....."
[-o< - "Oh oh, let's hope it ends well!"

Long story shortened a bit :fswink:
After an easy warm up of 2000m (easy marker for the IRL: 9:07.0 @ 2:16.7),
I programmed the C2CTC for later to the PM4, set the damper to the lucky number 7, started ErgData, started Metallica, and got started ...
And of course I lost it!

Time Meters /500m Watts Cal/Hr s/m
15:00.0 4,206m 1:46.9 286 1283 25
1:30.0 413m 1:48.9 271 1231 25
1:30.0 411m 1:49.4 267 1218 23
1:30.0 414m 1:48.7 273 1238 24
1:30.0 414m 1:48.7 273 1238 24
1:30.0 416m 1:48.1 277 1252 25
1:30.0 415m 1:48.4 275 1245 25
1:30.0 415m 1:48.4 275 1245 25
1:30.0 430m 1:44.6 305 1348 26
1:30.0 434m 1:43.6 314 1379 27
1:30.0 443m 1:41.5 334 1448 27

After that I thought I do another 2000m for cool down, BUT, the body felt too good!!! 8)
Ending up with a better marker 7:33.3 @ 1:53.3

So what can I say the crazy Flying Dutchman is loose again! :mrgreen:
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Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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Re: The February CTC

Post by strider77 » Tue Feb 07, 2017 11:30 am

Fantastic effort Tako and your story made me laugh too =D> :lol:
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The February CTC

Post by Caratacus » Tue Feb 07, 2017 12:15 pm

Great write up and great effort Tako; gave me a nice target as well Image

Target was around 1:45-1:46 but had to take it back a couple of notches in reps 6,7 & 8 to make sure I could finish strongly. Pretty happy to dip under 1:45

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Re: The February CTC

Post by Tako » Tue Feb 07, 2017 9:58 pm

Caratacus wrote:...gave me a nice target as well Image...
Yeah, I saw that you managed to kick me out the first boat =D> ^O^ :cry:

But as I had no expectations to stay there, I can live with that 8)

However, you never know, I might write the same regarding target later this month :D
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Re: The February CTC

Post by danfennell » Tue Feb 07, 2017 10:31 pm

Nice work by all! =D>

No idea why but I actually "like" this session. Think it has to do with the shorter duration and the fact that my habit of counting strokes to get through rows works well on these. Today it was 33 as I continued up the rate ladder to 22spm. I did this at work. As a firefighter there's always the risk of being interrupted and it happened after the 4th rep.

428m 1:45.1 22
424m 1:46.1 22
425m 1:45.8 22
427m 1:45.3 22

Came back from call did the other 6. Obviously the extended rest let me push a bit harder on these. Ending HR was 183 which is about as high as it gets these days. :twisted:

431m 1:44.4 22
430m 1:44.6 22
433m 1:43.9 22
433m 1:43.9 22
432m 1:44.1 22
452m 1:39.5 22

Can't enter but it was a good workout. 24spm is next.
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Re: The February CTC

Post by Paul Victory » Tue Feb 07, 2017 10:44 pm

My back is still acting up, so I hadn't done any rowing this month. But I decided to have a go at this today.

I did 5 minutes warm up and then off I went. Complete disaster! I only lasted two reps and didn't even have the energy to do a cool down row afterwards. If my back's OK tomorrow, I'll try doing a longer session, but no sprints until I've got a few more meters under my belt.
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Re: The February CTC

Post by Claudius » Wed Feb 08, 2017 8:03 am

A well done to everyone,

Dan those are amazing splits with such a low stroke rate in a sprint session, i always think about to take my erg to the rescue station, but never did it...

Great effort Tako...on your next attempt you will see my back (as it is a good sign in rowing compared to cycling... :wink: )

Hope your back will be fine Paul...

Before my first go i wonder how to pace...and as i like repdigits i opted for a 1:47.7- with a start and a final spurt of 437m, and in the middle 413m...
but in the session with high heart rates i mistake the 413m to a 418m...and finally had a 1:46.6 pace overall (exacly like in January). So i am happy with that result...but meanwhile i do not like any more sprints...still feel the ankle...not on the erg but by walking- so waiting for a MRI scan end of February...hope i can continue with those strain training.

Dont mind the terrible Avg Dist.per stroke...should do it like Dan...but than i would be much slower :roll:

1 438 1:42,8 7.5 39 148
2 419 1:47,5 7.5 37 153
3 418 1:47,7 8.0 35 156
4 418 1:47,6 8.0 35 159
5 419 1:47,5 7.5 37 161
6 418 1:47,6 7.3 38 165
7 418 1:47,5 7.7 36 167
8 418 1:47,6 8.0 35 169
9 419 1:47,4 8.0 35 172
10 438 1:42,7 7.7 38 177
15:00,0 4,223 1:46,6

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Re: The February CTC

Post by Rodger » Wed Feb 08, 2017 4:46 pm

Done. As others have commented, it was about a second faster per 500m than January's challenge.

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Re: The February CTC

Post by danfennell » Wed Feb 08, 2017 5:30 pm

Claudius last year we got a fitness grant and I was nominated/appointed to the "purchasing" committee. :lol: :lol: :lol:

No one else goes near the rower. Occasionally there will be a brief (2-3 minute) session saved but that's about it.

As far as power at low rates goes I have reintroduced a quite a bit of weight lifting/Crossfit back in to my routine. Things like deadlifts, power cleans, snatches, etc have really helped.
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Re: The February CTC

Post by Paul Victory » Tue Feb 21, 2017 4:27 pm

Finally got around to doing this. My loss of fitness continues unabated, with no sign of slowing down. Lower back pain exacerbated by lack of motivation means that I had only done about 5 k so far this month. One was an aborted CTC attempt (abandoned after two intervals), the other theCarole McNally CTC.

My priority today was just to finish. And I managed this, just about. I covered 3889m in total, which leaves me ashore in boat V. The lovely Jennifer has agreed to do the CTC this weekend and maybe one or two of our other lady members might get a chance to put in an entry before month end.

I still have the IRL to do before month end. If my back doesn't react badly to today's efforts, I'll try to get it done tomorrow. I'll be very happy if I can get under 7:30, but that doesn't seem likely based on today's performance.

Paul V
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Re: The February CTC

Post by strider77 » Wed Feb 22, 2017 5:23 pm

Sorry to hear you still have health problems Paul, thanks for your great efforts and to Jennifer for offering to help float a boat.

Where are all our lovely ladies hiding ?
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Re: The February CTC

Post by sander » Wed Feb 22, 2017 10:05 pm

4169m - a real tough one this one. Not fun at all.

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Re: The February CTC

Post by danfennell » Thu Feb 23, 2017 9:26 pm

Did an all out/free rate attempt. Given the fast last I probably could have squeezed out a bit more early on but the "rest" doesn't provide much margin for error and I didn't feel like I had much more to give on any of the later reps. Just the knowledge that it was almost over propelled me in the final one.

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