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
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 - strider77
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Well done Ian
That's quite normal , a red mist always descends whenever I start erging and brain goes to mush, just like this morning in fact
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
That's quite normal , a red mist always descends whenever I start erging and brain goes to mush, just like this morning in fact
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
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- plummy
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Tasty effort there Alan - great job!
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- strider77
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Thanks Dave
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
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
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- plummy
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Glad to be of some use!
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
That was a very impressive set Alan I really need to have another go although I'm quite dreading it.
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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 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
Steve, how's your shoulder doing?
_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
Steve, how's your shoulder doing?
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- strider77
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
WOW well done Peter
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Excellent efforts folks, great stuff.
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)
Fine now thanks Peter, its just the rest of me
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)
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- strider77
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Good to hear Steve, well done with no training apart from a good walk spoiled thats a very good time
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Steve, given your non-training and your health issues that's a very respectable time, well done!
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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
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
*All PBs set on a Model D on slides
- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Sounds about right.
Also sounds about right
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- gregsmith01748
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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.
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.
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Training blog: https://quantifiedrowing.wordpress.com/
Training blog: https://quantifiedrowing.wordpress.com/
- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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)
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
But Alan, you might want to have another go
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
But Alan, you might want to have another go
Last edited by Grobi on Thu Jul 27, 2017 6:55 am, edited 1 time in total.
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- gregsmith01748
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Nice improvement! I can't imagine shaving off almost 15 seconds. That's huge!
Greg - Age: 53 H: 182cm W: 88Kg (should be 83Kg)
Training blog: https://quantifiedrowing.wordpress.com/
Training blog: https://quantifiedrowing.wordpress.com/
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
superb Peter =D> =D>
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- strider77
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Nice to see you posting again Greg, nice numbers considering your lack of sprint training
That's a very strong effort.
I don't think so my good friend, this month I bow to your greater efforts - very well donePeter Weiss wrote:- But Alan, you might want to have another go
That's a very strong effort.
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- plummy
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Superb effort Peter - 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>
And welcome back Greg - solid effort after so little specific training =D> =D>
60 yrs old, 82kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old and brittle for this malarky
- Paul Victory
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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.
Paul V
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.
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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
Paul G
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
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
- RdGkA
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Took Morten as a example for the pace and risked a strong start.
Quite exhausting after all the long distance rowing ♂ - 1971 - 6"8" - 103kg
- Paul Victory
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Great efforts everyone. In particular, spectacular time by Ralf - sub 13 minutes.
Paul V
Paul V
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- Paul Victory
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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.
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.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
warm up well before, in case the sprints push you more than what's good for your back
♂ - 1971 - 6"8" - 103kg