July ctc - 4k pyramid / 1'r per 250m rowed
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- Grobi
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July ctc - 4k pyramid / 1'r per 250m rowed
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.
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.
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- Gregor Andrews
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Oh dear, more panicky little sprints. At least this month we have a bit longer to recuperate.
6'6" 1971
Re: July ctc - 4k pyramid / 1'r per 250m rowed
4 mins after the 1km is generous, time for a coffee and biscuit..!... Should that be 3 mins?
- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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!
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- Caratacus
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
More rest doesn't make the piece easier, it just means you have to go faster in each rep
Felton H
- Claudius
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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
greetings from the Oberpfalz, Bavaria
Claudius
the splits:
greetings from the Oberpfalz, Bavaria
Claudius
the splits:
“Do you wish me a good morning, or mean that it is a good morning whether I want it or not; or that you feel good this morning; or that it is a morning to be good on?”
(J.R.R.T.)
- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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 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
_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
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- jhaveman
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Impressive times early on already by Claudius and Peter =D>, and with the promise of even better times in the next attempts
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!
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!
- Claudius
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Thank you Peter, thank you all to float boat number one of this month ! 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
https://www.youtube.com/watch?v=j5_4upqhYeQ
“Do you wish me a good morning, or mean that it is a good morning whether I want it or not; or that you feel good this morning; or that it is a morning to be good on?”
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- Ian Bee
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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.- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Amazing, this guy rows a 2k in 6:29.9 while talking to the camera
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?
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?
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- Ian Bee
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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).
- Caratacus
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July ctc - 4k pyramid / 1'r per 250m rowed
Some great early efforts do far
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.
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.
Felton H
- strider77
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Felton-that's very impressive well done
Ian great to see you going from strength to strength
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
Ian great to see you going from strength to strength
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
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Thanks Alan, good luck with your attempt. But there's absolutely no need for speeding up in the second half, don't torture yourself
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- Tako
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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
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
- plummy
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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.
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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
Very strong effort there Dave, well done! Of course I can't leave that unanswered, but that's a tough nut to crack!
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- zootMutant
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Very impressive results, everybody! (Good to know you've been carrying on in my absence )
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
Cheers,
zoot
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
Cheers,
zoot
- strider77
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Nice effort Zoot well done
Thanks Dave There I was congratulating myself on squeaking past Peter and you go and lay down a very good time -this one hurt so I am not sure I want to go again
......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?
Thanks Dave There I was congratulating myself on squeaking past Peter and you go and lay down a very good time -this one hurt so I am not sure I want to go again
......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?
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- Grobi
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
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
Steve is secretely training and at 1:45 pace right now
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
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
Very well done guys ... I'll see how I am next week, but doubt if I can reach you. But I'll try
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Have been working on getting strength back recently and neglecting endurance, so was worried it would be worse. Satisfied.
Good luck everyone.
1:54.8x 1:58.9x 2:02.2x 2:03.6x 2:02.0x 1:58.2x 1:54.4x
16:05.3 2:00.6x
Good luck everyone.
1:54.8x 1:58.9x 2:02.2x 2:03.6x 2:02.0x 1:58.2x 1:54.4x
16:05.3 2:00.6x
e-Clair
He who eats the most custard wins.
He who eats the most custard wins.
Re: July ctc - 4k pyramid / 1'r per 250m rowed
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
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
- strider77
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Re: July ctc - 4k pyramid / 1'r per 250m rowed
Great effort well done Calalli
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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