April ctc - The Sub 7 Sprint Spike

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April ctc - The Sub 7 Sprint Spike

Post by Grobi »

Sub 7 chose the following for the April ctc:

"The Sub 7 Sprint Spike:
177m/177m/177m/777m/177m/177m/177m

7 mins total rest spread however you like.
Standing start for the first rep, subsequent reps as you like.
Record the time for the 1839m not including the rests."

This one looks rather nasty (the middle rep is 777m, not 177m :shock: ). Pacing should be difficult for this one. Any ideas?
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Re: April ctc - The Sub 7 Sprint Spike

Post by Paul Victory »

No idea about pacing, but I figure I might try having 1 minute rest between most intervals, with 2 minutes rest immediately after the 777m. Or maybe 90 seconds each side of the 777m?
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Re: April ctc - The Sub 7 Sprint Spike

Post by Paul Victory »

Another option would be zero intervals between the 177m sessions and 3:30 either side of the 777m. Might be a better option for those of us with back problems.
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Re: April ctc - The Sub 7 Sprint Spike

Post by Rodger »

Bleurrrghh. Sub 7 strikes again. :evil:
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Re: April ctc - The Sub 7 Sprint Spike

Post by jolo »

My brain hurts trying to calculate :-k :-k :-k ](*,) ](*,) ](*,)
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Re: April ctc - The Sub 7 Sprint Spike

Post by Paul Victory »

I had another attempt at the March CTC today, but bailed after just over 5 minutes. So I decided to have an early go at next month's challenge.

I decided to go with rest intervals of 2 minutes either side of the 777m and 45 seconds for the other intervals. I thought this worked pretty well and will probably stick with it.

My current 2k pace is around the 1:55 mark :oops: and I decided to target 2k - 15 for the shorter intervals and 2k - 5 for the long interval. This went pretty much according to plan and I averaged just under 1:39 for the shorter intervals and 1:49 for the 777m. Overall time was 6:18.6 @ 1:42.9 pace and this gives me a target to aim for when the challenge starts for real next weekend.
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Re: April ctc - The Sub 7 Sprint Spike

Post by Liefcat »

Interesting challenge and interesting approach, Paul :!: :fssmile:

I will probably go with a relatively shorter rest before the 777 than after... :idea:
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Re: April ctc - The Sub 7 Sprint Spike

Post by Tako »

Great, special challenge for the C2CTC today!
Remind the date folks!! ;-)
Just thought it was fun to enter a score anyway.
Rodger, I hope you give me some points in the spreadsheets for this one :-) :-)
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Re: April ctc - The Sub 7 Sprint Spike

Post by jolo »

Thanks for the heads up Tako. :lol:
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April ctc - The Sub 7 Sprint Spike

Post by Tako »

Had never tried the game before. let's see whether we can float a boat or two :-D

PS would it be allowed as a counter joke to add a fake score??? And fill many many boats??
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Re: April ctc - The Sub 7 Sprint Spike

Post by Liefcat »

Wow, that was a surprise :o :o Kudos to Sub7 for that :!: =D> =D>

On another note, feel I am a changed person after my clinical heart stop, so feel I have larger view on things... Anyways, forgiven not forgotten, so still remember the fake ctc entries in April 2012, and must say I still canΒ΄t support the behaviour of making fake entries :!: Anyways, that is just my two pennies... :fswink:
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Re: April ctc - The Sub 7 Sprint Spike

Post by Rodger »

Tako wrote:Great, special challenge for the C2CTC today!
Remind the date folks!! ;-)
Just thought it was fun to enter a score anyway.
Rodger, I hope you give me some points in the spreadsheets for this one :-) :-)
Sure, it was a CTC, so why not?! Here, have 10 points for joining in + a maximum of 10 points for the best fishers. :D
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Re: April ctc - The Sub 7 Sprint Spike

Post by Paul Victory »

I was wondering why so many people were posting fish game results on FaceBook. I seem to have picked up a dose of the dreaded lurgy, so I haven't rowed since I bailed less than half way through a final attempt at the March CTC on the 31st.

I've never been tempted to try the fish game, but I might give it a go when I stop coughing my guts out.

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Re: April ctc - The Sub 7 Sprint Spike

Post by E-Clair »

Drag 147
38.5 1:48.7 33 1'r
38.6 1:49.0 33 1'r
38.7 1:49.3 33 1'r
3:03.9 1:58.3 28 2'r
39.2 1:50.7 32 1'r
39.2 1:50.7 32 1'r
39.2 1:50.7 34
6:57.2 1:53.4 32

Based on results a month ago, thought this should be one second faster pace, but about as I expected today. Got a vaccination a few weeks ago. Heart rate jumped 15 overnight; reduced rowing some and it has refused to come down. Got to figure out what is going on! Will try more time spent rowing this coming week. Good luck, everyone.
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Re: April ctc - The Sub 7 Sprint Spike

Post by Ian Bee »

An interesting challenge indeed:
Time Meters /500m Watts Cal/Hr s/m 6:36.1 1,839m 1:47.6 280 1262 34 0:36.0 177m 1:41.6 333 1444 35 0:36.9 177m 1:44.2 309 1362 36 0:36.6 177m 1:43.3 317 1389 34 2:57.5 777m 1:54.2 235 1108 27 0:36.5 177m 1:43.1 319 1396 36 0:36.3 177m 1:42.5 325 1417 36 0:36.2 177m 1:42.2 327 1424 36
In the best of traditions, there might be a second or two to shave off over the month. First group of 177s were all about trying to work out what kind of pace would be feasible, so I think holding low 42s might work....
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Re: April ctc - The Sub 7 Sprint Spike

Post by strider77 »

Well done E Clair and Ian =D> =D>

I tried this on Saturday but overcooked it and HD 3 times :oops:

I tried again this morning at 6:30 am in the gym and used Paul's suggestion of 45" rest for the 177m and 2' before and after the 777m and it seemed to work well -thanks Paul :wink:

My splits were a bit all over the place and my stroke rates ridiculously high but if you have seen me row it seems to be the way that I row :lol:

6:15.6-1:42.1-39
35.4-1:40.0-40
35.9-1:41.4-38
34.5-1:37.4-40
2:44.0-1:45.5-36
36.3-1:42.5-40
35.0-1:38.8-44
34.5-1:37.4-46
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Re: April ctc - The Sub 7 Sprint Spike

Post by Grobi »

Well done e-clair and Ian!

Alan, thanks for an early target :fswink: I'm not a sprinter so I think this month all I can do is try to not fall too far behind you.
Paul's rest pattern seems to work well, maybe I'm going to test it today :twisted: :fswink:
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Re: April ctc - The Sub 7 Sprint Spike

Post by Wolfmiester »

Well, I'm not normally in the mix these days, but more by luck than judgement here's my effort this morning.
I saw Alan's time, but had no idea of how to pace the intervals to achieve the average.
Here's how it went.
33.6/1:34.9/37 hm, not too bad
33.6/1:34.9/36 deceptively ok, I'm sure this will bite me later
33.8/1:35.4/35 there we go, here comes the lactic acid
2:46.7/1:47.2/29 ouch, including a HD, but picked it back up
35.0/1:38.8/33 surely I can do 3 more intervals, don't worry about the time
36.0/1:41.6/35 hang on and set a time at least
35.9/1:41.4/33 nothing left for a sprint finish. But its a finish.
6:14.5 / 1:41.8 /34
Got the dreaded erg cough now, and it was unpleasant. A nice target for Peter, and a good incentive for Al.
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Re: April ctc - The Sub 7 Sprint Spike

Post by Tako »

What about skipping rest between two consecutive 177m rows? Would give a proper flying start and leave more rest around the long peace? Illegal?
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Re: April ctc - The Sub 7 Sprint Spike

Post by Ian Bee »

M Time M Time M Time M Time M Time M Time M 177 45s 177 45s 177 2 min 777 2.5 min 177 30s 177 30s 177
I'd muse that the rules permit no break between sprints if desired - given that flying starts are permitted there's no advantage gained presumably?
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Re: April ctc - The Sub 7 Sprint Spike

Post by plummy »

I thought about doing the same thing Tako. As it says you can divide the rest up how you like I can't see why you can't not have a rest between two reps (as you could argue you wanted to rest for say 0.001s or similar but the PM couldn't be programmed to accept that)
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Re: April ctc - The Sub 7 Sprint Spike

Post by strider77 »

Wolfmiester wrote:- Well, I'm not normally in the mix these days, but more by luck than judgement here's my effort this morning.
I saw Alan's time, but had no idea of how to pace the intervals to achieve the average.
Here's how it went.
33.6/1:34.9/37 hm, not too bad
33.6/1:34.9/36 deceptively ok, I'm sure this will bite me later
33.8/1:35.4/35 there we go, here comes the lactic acid
2:46.7/1:47.2/29 ouch, including a HD, but picked it back up
35.0/1:38.8/33 surely I can do 3 more intervals, don't worry about the time
36.0/1:41.6/35 hang on and set a time at least
35.9/1:41.4/33 nothing left for a sprint finish. But its a finish.
6:14.5 / 1:41.8 /34
Got the dreaded erg cough now, and it was unpleasant. A nice target for Peter, and a good incentive for Al.
Nicely done Steve =D> =D>

Darn I really did not want to go again and now I have to grrrr :twisted: :lol:
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Re: April ctc - The Sub 7 Sprint Spike

Post by Grobi »

Thanks for providing me with another target Steve :shock: You and Alan are quite strong at sprinting, I don't think I can match that, but will surely try :twisted: This will be a busy month I'm afraid :lol:
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Re: April ctc - The Sub 7 Sprint Spike

Post by millie »

Well done those who have given this one a go - I had a go today following Paul's rest schedule which agree works well. Was dreading the 777m!! Forgot to photo my results so don't have the exact intervals, but was targeting aroubd 1:41 for the 177ms and then 1:50 for the 777m. Ended up with average 1:44.8, pretty happy didn't fall apart for last 3 reps but was hard!!

Incidentally, I'm down to close to women's lightweight weight (am about 62kgs, cut off for lightweight per concept 2 is 61.5kg). Is there any advantage in terms of CTC of being a LWT? I am guessing not as the lightweight spot in the boats will be taken by a guy, very unlikely I would be quicker than most men's lightweights, so my 'usefulness' is in taking a female spot so doesn't matter if I am HWT or LWT? Assuming so, I won't bother updating my CTC login to be a FLWT assuming I get below 61.5kg...

Got fully confused by the April Fool fish game CTC as it was 2nd April here when I saw it so didn't click it was an April Fool - just glad I double checked the session before doing it this morning so I realised what the REAL CTC was :D
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Re: April ctc - The Sub 7 Sprint Spike

Post by Liefcat »

Well done to everyone finishing this challenge - itΒ΄s a tough one :!: :shock: ^O^ ^O^

Did a modified "Paul schecule" - with 1 min rest, though 2 min after the long rep... To me the real issue is the long rep - so holding back a bit in the shorter ones... 32.5-32.8 secs, where I should be able to push to sub 32 secs if "no limit". Of course had hoped for sub 1:40, though it still was hard to finish in a 1:42.5 split... :o Total: 5:55.3 1:36.6 Av. 38spm Might improve - and probably mainly on the long rep - later this month...
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