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

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

Post by Grobi »

Hi all,

DLC Gidea Park have announced July's ctc:

"4 km Up and Down
row 250m - 1 min rest/ 500m- 2 min rest / 750m - 3 min rest / 1 km - 4 min rest / 750m - 3 min rest / 500m - 2 min rest / 250 m
Pyramid with 1 min rest per250 rowed
First interval from standing start, rolling for all others.
Record time for the 4km"

Followers of the Pete Plan will recognise this, although the original PP pyramid allows 1'30'' rest per 250m, so this ctc is a bit tougher.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Gregor Andrews »

Oh dear, more panicky little sprints. At least this month we have a bit longer to recuperate.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by avail »

4 mins after the 1km is generous, time for a coffee and biscuit..!... Should that be 3 mins?
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

avail wrote: Mon Jun 26, 2017 3:52 pm 4 mins after the 1km is generous, time for a coffee and biscuit..!... Should that be 3 mins?
I'd like to know your opinion on that once you've actually done this ctc. For reference, the original PP pyramid allows six minutes and I always didn't consider that as luxury. Three minutes? Have fun!
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Caratacus »

More rest doesn't make the piece easier, it just means you have to go faster in each rep
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Claudius »

Hello, i choosed again for a early go...it went quite well, no hd... perhaps a little bit left in the tank for a 2nd row...i wish you all the fun i had in this hopefully sunny month :D :fsbgrin: :D

greetings from the Oberpfalz, Bavaria

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

Post by Grobi »

Very strong ctc there Claudius, well done! I see that you chose a special pattern to pace this one: 1:25 for the 250s, 1:45 for the middle part, correct? I had a go myself last night and decided to pace it in good old pp style: constant pace for the reps up to the 1k, then speed up if possible. The original pp speed pyramid is supposed to be done at 2k pace. This ctc however has shorter rest periods so I reckoned 2k+2 would be a good pace to start with. Question is: what's my current 2k pace? I didn't really feel the need for a 2k TT :lol: so I guessed 1:50 as my current 2k pace, therefore starting the whole thing at 1:52. This is how it went:

_250 / 1:52.0 / 29
_500 / 1:52.0 / 28
_750 / 1:52.0 / 29
1000 / 1:51.6 / 28
_750 / 1:50.6 / 29
_500 / 1:48.5 / 30
_250 / 1:42.0 / 33

Total: 14:44.7 / 1:50.5

The pace I picked to start with obviously was a bit conservative, so I started speeding up things with the middle 1k. Given I could do the last 250m at a pace 10 seconds quicker than the first one lets me hope I can go a bit faster overall next time.

Over to Alan, Steve and Dave 8)
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by jhaveman »

Impressive times early on already by Claudius and Peter =D>, and with the promise of even better times in the next attempts :fsbgrin:
I noticed that we're currently the only team with a boat floating, thanks to the efforts of Joe, Roger and Gillian!

We have just started the beginners Pete Plan to help us regain our fitness, and are planning to replace some of the optional interval sessions with CTC attempts this month.

Good luck to all who attempt the CTC!
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Claudius »

Thank you Peter, thank you all to float boat number one of this month ! :fsbgrin: ^O^ My plan was a simple 1:30 for the sprint pieces and 1:45 for the rest- as it should be ~+1 to 2s of my current 2k pace. I understand this pp-pyramid as a 2k preparation, deviding it into it´s segments . So a 2k consist of a strong start and a final spurt, these are the 250m, and the middle segment with its slight sub 2k pace...i can only recommend this brilliant video from Cameron Nichol, olympic rower, about pacing a 2k, even this is not a 2k, but its preparation.

https://www.youtube.com/watch?v=j5_4upqhYeQ
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Ian Bee »

Didn't really know where to start with this one. I tried to think of it as two sprints then two steady rows, but in practice:
14:53.5 4,000m 1:51.6 251 1163 29 0:52.0 250m 1:44.0 311 1369 32 1:49.6 500m 1:49.6 266 1214 30 2:49.0 750m 1:52.6 245 1141 27 3:48.7 1,000m 1:54.3 234 1104 27 2:51.1 750m 1:54.0 236 1110 27 1:49.8 500m 1:49.8 264 1209 31 0:53.4 250m 1:46.8 287 1287 35
I'll take the sage experience of others in terms of my next attempts.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

Amazing, this guy rows a 2k in 6:29.9 while talking to the camera :shock:

Nicely done Ian, I think you've made some serious progress in general over the last couple of months! Are you happy with Ergdata by the way?
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Ian Bee »

Grobi wrote: Tue Jul 04, 2017 9:05 amNicely done Ian, I think you've made some serious progress in general over the last couple of months! Are you happy with Ergdata by the way?
I meant to say thanks for the tip - it helped immensely with the last ctc. Once my own c2 arrives, I'll be constantly reviewing its data (the gym c2s are a little fickle with it).
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July ctc - 4k pyramid / 1'r per 250m rowed

Post by Caratacus »

Some great early efforts do far Image
I did this with the longer Pete Plan rests in 1:40.8 so pretty happy with this. I'll try a better paced attempt later in the month to see if I can squeeze a few more seconds out.

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

Post by strider77 »

Felton-that's very impressive well done ^O^

Ian great to see you going from strength to strength ^O^

Peter I am glad you posted as I overcooked mine last night by going off way too fast and dying and HD. (1:40, 1:46 then aghhhhhh...)

Your approach is much more sensible and I will try going out at 1:52 as you did and hopefully speed up after halfway :wink:
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

strider77 wrote: Tue Jul 04, 2017 11:46 am Peter I am glad you posted as I overcooked mine last night by going off way too fast and dying and HD. (1:40, 1:46 then aghhhhhh...)

Your approach is much more sensible and I will try going out at 1:52 as you did and hopefully speed up after halfway :wink:
Thanks Alan, good luck with your attempt. But there's absolutely no need for speeding up in the second half, don't torture yourself :D
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Tako »

After several days without rowing due to business travel (except for an HM on a poorly maintained Erg at the hotel on the first evening) I started out with a 60min session today to defend my position in the Meterboard. Inspired by all the postings here I thought I better program the CTC to the PM and give it an easy first attempt. However, following the PaulV style there are no easy efforts are there ??? ;-) ;-)
Although being very very close to HD at the last 4 intervals I managed to pull myself into the first boat; sorry Peter!
However, since I saw that I only lack one tenth of a second to the second spot in the boat I am looking forward to try again. Without a 60min warm up though :-D
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by plummy »

A few people very quick out of the blocks on this one. Looking at Peter's first attempt I thought I could get close and maybe sneak ahead if I went harder on the first reps and just hung on. Turned out I was correct and I managed a 14:33.6 to give me an average of 1:49.2. It really hurt though and I think that was close to, if not my limit.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

Tako wrote: Tue Jul 04, 2017 5:55 pm Although being very very close to HD at the last 4 intervals I managed to pull myself into the first boat; sorry Peter!
No worries Tako, I knew that sooner or later I'd be kicked out of FS1. What I didn't know was that it was sooner rather than later :lol:

Very strong effort there Dave, well done! Of course I can't leave that unanswered, but that's a tough nut to crack!
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by zootMutant »

Very impressive results, everybody! (Good to know you've been carrying on in my absence :P )

Wasn't sure at all how to pace this, so I chose a conservative 2:04 as my target pace.

16:24.5 -- 2:03.0
250 2:03.2 30 500 2:04.4 28 750 2:04.5 28 1000 2:04.4 29 750 2:03.8 29 500 2:00.9 32 250 1:52.6 36

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

Post by strider77 »

Nice effort Zoot well done ^O^

Thanks Dave :x There I was congratulating myself on squeaking past Peter and you go and lay down a very good time ^O^ -this one hurt so I am not sure I want to go again #-o

......but then again

14:42.6-1:50.3-36
54.1-1:48.2-32
1:51.1-1:51.1-31
2:47.4-1:51.6-32
3:43.9-1:51.9-34
2:47.0-1:51.3-36
1:48.2-1:48.2-40
50.9-1:41.8-50

So its close between the 3 of us, where is Steve?
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Grobi »

Very well done Alan! Your last rep was very quick, so I can see your next attempt (if you're going to have one) at a 1:49 pace :shock:
strider77 wrote: Wed Jul 05, 2017 8:13 am So its close between the 3 of us, where is Steve?
Steve is secretely training and at 1:45 pace right now :D
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by Wolfmiester »

Steve has a spasm in his left shoulder ... too much golf!
Very well done guys ... I'll see how I am next week, but doubt if I can reach you. But I'll try
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by E-Clair »

Have been working on getting strength back recently and neglecting endurance, so was worried it would be worse. Satisfied.
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by calalli »

instead of the BPP workout of 8x500 I did the ctc today. Felt pretty good but was afraid to go out too fast
Time Meters Pace Watts Cal/Hr s/m
14:27.3 4,000m 1:48.4 275 1244 31
0:54.5 250m 1:49.0 270 1229 31
1:49.9 500m 1:49.9 264 1206 29
2:44.5 750m 1:49.6 265 1212 29
3:39.8 1,000m 1:49.9 264 1206 28
2:42.6 750m 1:48.4 275 1244 30
1:46.5 500m 1:46.5 290 1296 32
0:49.6 250m 1:39.2 359 1532 35
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Re: July ctc - 4k pyramid / 1'r per 250m rowed

Post by strider77 »

Great effort well done Calalli ^O^
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