July ctc - 4k pyramid / 1'r per 250m rowed

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Ian Bee
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Ian Bee »

In the finest traditions, I read and mentally accepted the experience of others, then completely forgot my game plan when on the erg:
Time Meters Pace Watts Cal/Hr s/m 14:42.8 4,000m 1:50.3 260 1195 31 0:51.6 250m 1:43.2 318 1394 33 1:47.8 500m 1:47.8 279 1260 31 2:47.1 750m 1:51.4 253 1170 27 3:46.3 1,000m 1:53.1 242 1130 27 2:49.3 750m 1:52.8 243 1137 28 1:48.1 500m 1:48.1 277 1252 34 0:52.4 250m 1:44.8 304 1345 37
Happy to improve though :)
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by strider77 »

Well done Ian ^O^

That's quite normal , a red mist always descends whenever I start erging and brain goes to mush, just like this morning in fact :lol:

14:28.1-1:48.5-36
54.2-1:48.4-34
1:49.2-1:49.2-34
2:44.3-1:49.5-34
3:39.2-1:49.6-36
2:43.2-1:48.8-38
1:46.9-1:46.9-40
51.1-1:42.2-44

I used a very low DF for me -118 maybe thats the way forward as this was quite an improvement :D
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by plummy »

Tasty effort there Alan - great job!
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by strider77 »

Thanks Dave :wink:

You were the main motivation for me to go again, your time was really good and I have been failing all month to reach it.

Until I tried the lower DF, which seems to have made the difference.

So thanks for providing the motivation :wink:
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by plummy »

Glad to be of some use! :-)
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

That was a very impressive set Alan :shock: I really need to have another go although I'm quite dreading it.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

Inspired by some great efforts from Alan, Dave and others I had my second go tonight. My target was Alan's time of 14:28.1 which meant I had to find 16.6 seconds or 2 seconds/500m :shock: This is how it went (old score in parentheses):

_250 / 1:48.4 (1:52.0) / 31
_500 / 1:49.7 (1:52.0) / 30
_750 / 1:49.3 (1:52.0) / 30
1000 / 1:49.1 (1:51.6) / 29
_750 / 1:47.8 (1:50.6) / 30
_500 / 1:46.4 (1:48.5) / 30
_250 / 1:39.4 (1:42.0) / 35

Total: 14:23.9 (14:44.7) / 1:47.9

This was really hard work but I'm very happy with an improvement by 20.8 seconds. After the second 750m I knew I had reached my target, I "only" had to match last time's pace for the last two intervals. But with the tailwind of knowing I'm almost there I made it.

Now waiting for Alan's and Dave's response 8)

Steve, how's your shoulder doing?
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by strider77 »

WOW well done Peter ^O^
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Wolfmiester »

Excellent efforts folks, great stuff.
Grobi wrote: Fri Jul 21, 2017 7:02 pm Steve, how's your shoulder doing?
Fine now thanks Peter, its just the rest of me :lol:
After a long weekend sampling the delights of Bruges (Brugge) I squeezed this in today.
Had a target of 1:52 but after the 1k I nearly threw up, so slowed it down a bit. Actually quite pleased not to throw the towel in and finish.
Ave 1:52.5
We are nearly settled in our new house, and this was the first row on my erg.. so maybe there could be a small light at the end of this tunnel (or rather, end of the golf season)
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by strider77 »

Good to hear Steve, well done with no training apart from a good walk spoiled :lol: thats a very good time ^O^
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

Steve, given your non-training and your health issues that's a very respectable time, well done!
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by millie »

Hoping to do the CTC on the weekend - any tips on pacing? Reading through posts looks like around 2k on way up including the 1k and then try and improve on last 3?

I've been doing all my training around 5k - 10k pace recently so not sure how I will go on this session!! Think it will hurt 😳
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

millie wrote: Wed Jul 26, 2017 3:37 amReading through posts looks like around 2k on way up including the 1k and then try and improve on last 3?
Sounds about right.
millie wrote: Wed Jul 26, 2017 3:37 amThink it will hurt 😳
Also sounds about right :twisted: :fswink:
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by gregsmith01748 »

Hi! Remember me? I'm the guy who's been under a rock for the past few months.

Anyway, I'm in Shanghai, and by a stroke of luck, ended up at a hotel with 2 genuine concept2 Model D ergs, so I decided to take a shot at the CTC.

I'd like to just to set up my excuses before I tell you my score.
- Jetlag
- 80F and humid in the gym
- No sprint training at all in the last 6 months

I could go on, but I sense you''re already bored with reading about my excuses, so anyway...

I wasn't sure how to pace it, so I decided to just aim at 1:45 since that's my goto default pace for starting sprint training. It actually worked out OK.

Total time 13:53.1 (1:44.1 pace)

Puts me in boat 3. I can live with that. I'd like to be faster, but that's gonna be a project that takes a while.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

Considering the circumstances that's a very solid ctc Greg, well done! And there's nothing wrong with sitting in boat #3, people like me do it all the time (if they are lucky) :D

To ensure my position in boat #3 I made a final attempt last night to beat my previous score of 14:23.9. Plan was simply to be faster in any rep than last time, no matter by how little. This is how it went (old pace in parentheses):

_250 / 1:46.2 (1:48.4) / 30
_500 / 1:47.6 (1:49.7) / 30
_750 / 1:47.6 (1:49.3) / 29
1000 / 1:47.5 (1:49.1) / 30
_750 / 1:46.6 (1:47.8 ) / 30
_500 / 1:43.5 (1:46.4) / 32
_250 / 1:37.2 (1:39.4) / 37

Total: 14:09.1 (14:23.9) / 1:46.1

Have to admit I was joyfully surprised by another 14.8 seconds I could scratch off my previous score. Legs felt a bit jelly for the rest of the evening and I'm happy this ctc is almost over and I don't have to do it again :D

But Alan, you might want to have another go :twisted: :fswink:
Last edited by Grobi on Thu Jul 27, 2017 6:55 am, edited 1 time in total.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by gregsmith01748 »

Nice improvement! I can't imagine shaving off almost 15 seconds. That's huge!
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Wolfmiester »

superb Peter =D> ^O^ =D> ^O^
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by strider77 »

Nice to see you posting again Greg, nice numbers considering your lack of sprint training ^O^
Peter Weiss wrote:- But Alan, you might want to have another go :twisted: :fswink:
I don't think so my good friend, this month I bow to your greater efforts - very well done ^O^

That's a very strong effort.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by plummy »

Superb effort Peter ^O^ ^O^ - I had looked a couple of times about thinking of considering maybe contemplating the idea of having another go - but that score means I have NO incentive as I couldn't possibly get close to it.

And welcome back Greg - solid effort after so little specific training =D> =D>
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Paul Victory »

Against my better judgement, I decided to have a go at this month's challenge. I went through the lengthy process of setting up the session on my PM4, but it wouldn't let me save it to favourites. So I took out the log card (getting the usual goodbye paul v message) and then put it back in. At this stage I got a message saying that the log card is not compatible with the PM4 and to look up the C2 website. I did this, but can't figure out what I'm supposed to do next. Maybe the firmware needs updating? The error message I got was code 43.

This may be the PM4's way of telling me that it's not a good idea to attempt the CTC in my current state of fitness. :roll: :fswink:

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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by paulgould »

Eventually decided to have a crack at this one, after spending most of the month determinedly avoiding it.
My goal was sub-15,on DF 210.

Did the 1000m and the second 500m from standing starts to record ranking scores.
Didn't note the stroke rate but here is how it went :

250m 0:49.9
500m 1:45.3
750m 2:47.2
1000m 3:43.1
750m 2:46.3
500m 1:41.6
250m 0:49.5

TOTAL 14:23.0

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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by RdGkA »

Took Morten as a example for the pace and risked a strong start.
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Quite exhausting after all the long distance rowing :fswink:
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Paul Victory »

Great efforts everyone. In particular, spectacular time by Ralf - sub 13 minutes. :shock: ^O^ ^O^ ^O^

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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Paul Victory »

I'm going to try to do this challenge before month end. I found a new log card and set it up for the challenge today. But I ended up bailing halfway through the 1000m. As it was my first time on the erg in over 3 weeks, I wasn't all that surprised.

If my back is OK, I'll have another attempt on Monday, but I'll start off at around 2:00 pace in order to ensure I finish. If I manage to speed up on the way back down, well and good, but if I don't I will just keep paddling until I've completed all 7 intervals.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by RdGkA »

warm up well before, in case the sprints push you more than what's good for your back
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