July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
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- Grobi
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July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Hi all,
Sub7 have chosen the July ctc:
„555m / 111m / 444m / 777m / 333m / 222m / 666m - 70 seconds (1:10) rest between each interval.
Standing start for the first rep, subsequent reps as you like.
Record the time for the 3108m, not including rests.“
Sub7 had chosen a similar ctc in November 2014 but with the intervals in a straight order (777m / ... / 111m), maybe that helps somebody in terms of pacing (I‘m pretty clueless regarding this ).
Sub7 have chosen the July ctc:
„555m / 111m / 444m / 777m / 333m / 222m / 666m - 70 seconds (1:10) rest between each interval.
Standing start for the first rep, subsequent reps as you like.
Record the time for the 3108m, not including rests.“
Sub7 had chosen a similar ctc in November 2014 but with the intervals in a straight order (777m / ... / 111m), maybe that helps somebody in terms of pacing (I‘m pretty clueless regarding this ).
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- plummy
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Well, that's going to be a barrel of laughs isn't it....
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
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
I wonder if they decided this by tossing coins.
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Ending with 666m sounds like hell! It will be interesting to hear others views on pacing. My initial (inexperienced) thoughts are that 1k pace or 1k-1s might be about right because 70s recovery isn't a long time. Looking at the November 14 challenge it allowed 2 minutes.
At the risk of stating the obvious the pace of the shorter distances doesn't have a huge impact. The calculation below shows the impact if the 111m is -10s and the 222m and 333m are -5s.
At the risk of stating the obvious the pace of the shorter distances doesn't have a huge impact. The calculation below shows the impact if the 111m is -10s and the 222m and 333m are -5s.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
6x500r1' is reputed to be 2k pace unless rating pushed higher. 70" is plenty of rest from an all out 100m, so I would expect worth going all out (although perhaps cautious enough not to risk falling off seat). Not sure how hard to go on the 222, the final 333,222,666 is a bit too like the Rugby Test for my liking!
55 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
- plummy
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Something sprinty and very nasty it is then. This was ok-ish until the last 666 (apt number for the last rep) where my legs cried enough and things started shutting down!
11:15.7 to get me on the board - 1:48.7 average
11:15.7 to get me on the board - 1:48.7 average
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
- fkoene
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
I agree with Plummy considering the last 666. Very appropriate number. The fact that the last rep was difficult means that I wasn't too slow on the other ones I think. Held back a little on the relatively longer distances (especially the 777 in the middle, didn't want to burn already with that one), the 111 is doable... should be 7 like that. Perhaps with some finetuning there can be some approvement but since monday the ninth probably will be my last chance for a serious try I don't think I will end up much faster.
Perhaps, as a guideline, yesterdat I rowed the 1K in 3,23.4, a 1:41.7 pace, a season's best. In this one I ended out with a 1:43.1 pace. I didn't have much left.
Perhaps, as a guideline, yesterdat I rowed the 1K in 3,23.4, a 1:41.7 pace, a season's best. In this one I ended out with a 1:43.1 pace. I didn't have much left.
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Thought I would have an early go and really wished I hadn't . This month's challenge requires a level of power I don't (yet ) have and as Dave and Fred have said the last 666 is hard!
To help others especially Felton and Tako my painful attemp is below 10:21.0 @1:39.9. I tried to follow the pacing in my previous post. The 444 was slightly too fast, then the 777 took too much effort. 70s was too little time before the 333 and I hit the wall before the end and almost HD'd. Recovered slightly in time for the 222 but went at a slower than planned pace. Same with the final 666 which was 1:42.7. My key learning is to think about the pacing within each interval. On the plus side there's plenty of time for more attempts.
To help others especially Felton and Tako my painful attemp is below 10:21.0 @1:39.9. I tried to follow the pacing in my previous post. The 444 was slightly too fast, then the 777 took too much effort. 70s was too little time before the 333 and I hit the wall before the end and almost HD'd. Recovered slightly in time for the 222 but went at a slower than planned pace. Same with the final 666 which was 1:42.7. My key learning is to think about the pacing within each interval. On the plus side there's plenty of time for more attempts.
Last edited by MaxMacLaren1 on Sun Jul 01, 2018 9:13 pm, edited 2 times in total.
Max
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Male, 53yrs, 83kg, 181cm
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
I wish I had followed your lead!
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Had in mind to tackle 333m and below as all out sprints, everything above hold 1.50 or 1.49 pace. Kind of held that together for an average of 1.48.3 (11.13.6 total).
Not very much left after the 666m though. I've got a feeling this one's going to be split by fractions of seconds
Not very much left after the 666m though. I've got a feeling this one's going to be split by fractions of seconds
- plummy
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Here we go again!!
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
- fkoene
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Haha, good luck, Dave.
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Had a go today, as everyone has said the 666m is the real killer in this session
Felton H
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
I had a crack at this too despite being in a very bad frame of mind about it. I really don't enjoy the 'sprinty' ctc events and convinced myself I was going to hate every minute and there were far better things to be doing with my time.
Anyway, I noted the comments here and so decided to set a target pace (1:55) and try to row at that pace throughout with the exception of sprinting the 111. I also used the 333 and 222 to try to recover and survive the 666 at the target pace. I know 1:55 is so, so far off the pace of you guys, but the strategy worked and I came in at a pace of 1:53.7. HR was horribly high at the end of the 666, but I still managed to do that interval at a pace of 1:54.5 which would have been impossible if I had pushed the shorter distances any harder. It is pretty humbling to see people rowing this a full 90 seconds faster than me
Anyway, I noted the comments here and so decided to set a target pace (1:55) and try to row at that pace throughout with the exception of sprinting the 111. I also used the 333 and 222 to try to recover and survive the 666 at the target pace. I know 1:55 is so, so far off the pace of you guys, but the strategy worked and I came in at a pace of 1:53.7. HR was horribly high at the end of the 666, but I still managed to do that interval at a pace of 1:54.5 which would have been impossible if I had pushed the shorter distances any harder. It is pretty humbling to see people rowing this a full 90 seconds faster than me
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
I had a go yesterday in my "lunch hour",
but first thank you to Brit for floating the first boat, Jon: a great row for someone who doesnt like sprints ! Also Max- but i am sure your next go will be sub 1:38 pace ! (As you perhaps still feel the 10k in your whole body- i am feeling it...)
As so often in sprints i am loosing my patience to slower down in the really short sprinty distances < 400m...and so the "longer" sprints were a painfull lesson with a loss of avg pace...
but i am happy with the results...no more go till the end of the month...no time...no possibility...sorry
the splits
but first thank you to Brit for floating the first boat, Jon: a great row for someone who doesnt like sprints ! Also Max- but i am sure your next go will be sub 1:38 pace ! (As you perhaps still feel the 10k in your whole body- i am feeling it...)
As so often in sprints i am loosing my patience to slower down in the really short sprinty distances < 400m...and so the "longer" sprints were a painfull lesson with a loss of avg pace...
but i am happy with the results...no more go till the end of the month...no time...no possibility...sorry
the splits
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Thank you, Claudius
Luckily, I didn't know what I was up against - the last 666 meters was a real fight
Luckily, I didn't know what I was up against - the last 666 meters was a real fight
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Not a chance but I will try and set the bar a little higher for your next attempt.
Planning on following Fred's approach for week 2s attempt then I'm thinking about JonT's flat approach which looks interesting and efficient. But will see how everyone else gets on.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Some cracking attempts here already - well done all. Not really sure about pacing so I thought I'd try to hold the first 4 under 1:40 pace (allowing for a bit of fun in the 111) & take it from there. Perhaps I could have pushed slightly harder on the first 4, given that I was a little faster on the last interval - felt pretty bad by then though.
Unlikely I'll get another shot at this one unfortunately.
Unlikely I'll get another shot at this one unfortunately.
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- jhaveman
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
My first attempt at this month's CTC, and it was hard ...
Plan was to pace it somewhere in the 1:52 - 1:53 range, with the 111 and 222 all-out sprints, the 333, 444, 555 around 1:52 and the 666 and 777 around 1:55. All went fine until after the 777 which I probably overcooked a bit, the next 333 was pretty hard but still managed to stay on target until the final interval started. That last 666 turned out to be a real killer, and I had to slow down a few times, ending up just below 2:00 pace for the interval
Overall pace was 1:53.4, hope that I can improve that in the next attempt by keeping a bit in reserve for the final interval.
Plan was to pace it somewhere in the 1:52 - 1:53 range, with the 111 and 222 all-out sprints, the 333, 444, 555 around 1:52 and the 666 and 777 around 1:55. All went fine until after the 777 which I probably overcooked a bit, the next 333 was pretty hard but still managed to stay on target until the final interval started. That last 666 turned out to be a real killer, and I had to slow down a few times, ending up just below 2:00 pace for the interval
Overall pace was 1:53.4, hope that I can improve that in the next attempt by keeping a bit in reserve for the final interval.
- plummy
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Great effort Guy (well awesome in your case, just awesome) and Jan - very good effort
I have to have another go at this to try and get ahead of that pesky Mr Bee!! After 2 x 2 year SB's at 500 & 1000 on Tues/Thursday this week my legs don't like me at all right now....but they'll recover at some point
I have to have another go at this to try and get ahead of that pesky Mr Bee!! After 2 x 2 year SB's at 500 & 1000 on Tues/Thursday this week my legs don't like me at all right now....but they'll recover at some point
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
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
0:00.3 faster than my pace! I'm just going to have to have another go now Jan
57 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Encouraged by the fantastic entries, I had another go.
Slightly refined approach of going all out for 111m and 222m, then hold 1.48~1.49 for everything else. My post it note calculations suggested there should be a couple of seconds for the taking.
Finished with 11:07.7 @1:47.4.
The warm feeling in my quads a few hours later suggests this was pretty much all out. If I'd gone appreciably faster in the first few reps, the 666m would have beaten me.
Slightly refined approach of going all out for 111m and 222m, then hold 1.48~1.49 for everything else. My post it note calculations suggested there should be a couple of seconds for the taking.
Finished with 11:07.7 @1:47.4.
The warm feeling in my quads a few hours later suggests this was pretty much all out. If I'd gone appreciably faster in the first few reps, the 666m would have beaten me.
- Daffy
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Got a baseline attempt in on 1/7, and let my legs recover (oh boy, have my legs felt heavy all week!) for a second go this morning. Took a load of inhaler, had a decent breakfast, then could prevaricate no more. I needed to get into the garage and onto the rower before the sun turned it into an oven. My tactic for the first turn was guess at a ballpark figure for each interval to aim at, but on the sprints... well, I had no clue. It's a while since I did anything like that. I tried to make the most of rolling starts after the first interval but again, a while since I did that so a bit haphazard in my execution thereof.
1/7 averaged out at 2:04.8 on my monitor, so today I just tried to go a bit faster on each interval.
Today: 2:03.5 on the CTC board, though my monitor put it at 2:03.4 - don't you just love rounding ?
Heart rate was the highest it's been, and consistently high throughout, so I may not do this again. It was pretty full on, and I'm happy with it as is.
Good to read everyone's exploits with this one - it's an interesting little challenge!
1/7 averaged out at 2:04.8 on my monitor, so today I just tried to go a bit faster on each interval.
Today: 2:03.5 on the CTC board, though my monitor put it at 2:03.4 - don't you just love rounding ?
Heart rate was the highest it's been, and consistently high throughout, so I may not do this again. It was pretty full on, and I'm happy with it as is.
Good to read everyone's exploits with this one - it's an interesting little challenge!
- fkoene
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Well, my second one on this interesting little challenge...
With the C2 in our study next to the bedroom I had to wait offcourse until my wife was out of bed (I wish I could sleep a little longer, I think that would improve my rowing as well, I only sleep about five hours per night). Then, before it gets to warm I started out with the strategy of just rowing every rep faster then the first time. I should end up faster overall then. During the session I was afraid that the two last reps would be hard, but I even managed those. It took me 10:33.0 in total. 2.4 seconds behind Felton but the way I was feeling I don't think I could have managed to go that fast. The 666 was terrible as ever, but knowing that if I managed to keep the pace I would succeed in my effort made it possible.
When comparing the times I see that I win the most in the shorter distances (except for the 222 towards the end).
Tako, I hope you will be fit enough this month to beat my time, when fit it should be no problem.
I think next monday will be the last day I will be able to give it another serious try. The rest of the week I have to work and next saturday we go on holliday, so that will be ity for this month.
About that try on monday: at the moment I think 'Why bother???'.
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Re: July ctc - 555m/111m/444m/777m/333m/222m/666m 70“r
Nice second attempts Ian, Fred and Jane - great efforts there
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