November CTC - 11x111 r1

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JonT
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November CTC - 11x111 r1

Post by JonT » Mon Oct 29, 2018 6:38 pm

The November row is described as:
11x 111meters on 1 minutes rest, free drag, free rating.
First rep from a standing start, next 10 as you pleased. Enter time to complete the 1221 meters, without resttime.
I'm assuming that means 1 minute intervals between each "sprint". This is truly nasty from my perspective. Advice on pace welcome....please!!! [-o<
52 years old, 5"10', clinging on to 75kg and frustratingly but understandably inconsistent
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Re: November CTC - 11x111 r1

Post by Caratacus » Mon Oct 29, 2018 6:39 pm

Yikes! At least it won't take too long
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Re: November CTC - 11x111 r1

Post by JonT » Mon Oct 29, 2018 7:02 pm

Caratacus wrote:
Mon Oct 29, 2018 6:39 pm
Yikes! At least it won't take too long Image
It's a well known fact that pain increases the perception that time is passing slowly. So.....this one is going to take a looooooong time the way I'm looking at it. This isn't going to work well for me as I try to protect my back. I'll put in a few efforts, but nothing remotely special (which is actually the norm anyway :lol: ). Maybe November is a month to focus on 6344m for the IRL instead.
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Re: November CTC - 11x111 r1

Post by Caratacus » Mon Oct 29, 2018 7:05 pm

JonT wrote:Maybe November is a month to focus on 6344m for the IRL instead.
Yes, much more my cup of tea as well Image
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Re: November CTC - 11x111 r1

Post by Iain » Tue Oct 30, 2018 1:06 pm

I would say absolutely flat out. That was the way Pete had us doing 20 x 100m r1:20 and I would expect that the 9 fewer reps will make up for the extra 11M and 20 sec less rest. The biggest issue is how much to increase the drag, this will also require a much longer warm up. finally it helps to have someone on the front of the erg or they jump around all over the place as ratings of 80+ can be achieved and >50 required. Otherwise a long room required if you don't want to bang into the wall. Definitely one to spectate rather than do! Finally it may take some experimenting on the best startif rolling is allowed, I would suspect being on the 3rd stroke as the time starts would be about optimum.
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: November CTC - 11x111 r1

Post by plummy » Tue Oct 30, 2018 6:09 pm

With a 1 minute rest a rolling start is going to happen by default! 20s row/1 min rest - doesn't sound too bad (did I just write that!!??)
55 yrs old, 71kg, 5' 10"
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Re: November CTC - 11x111 r1

Post by JonT » Tue Oct 30, 2018 8:41 pm

I did a relatively gentle dry run of this today. Plummy is right, 1 min rest between rows gives you pretty much full recovery. A big factor here is going to be nailing 10 rolling starts. This one is going to be about small margins, and those rolling starts will make a big difference in return for little extra effort.
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Re: November CTC - 11x111 r1

Post by Ian Bee » Tue Oct 30, 2018 11:15 pm

plummy wrote:
Tue Oct 30, 2018 6:09 pm
With a 1 minute rest a rolling start is going to happen by default! 20s row/1 min rest - doesn't sound too bad (did I just write that!!??)
Tried a partial run as my evening warm up, and I couldn't get comfortable enough to get sub 21 seconds per rep. Lots of erg buckeroo, which in a gym raised a few eyebrows.

This is going to require experimentation for df and holding the erg still....
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Re: November CTC - 11x111 r1

Post by GuidonTheBee » Thu Nov 01, 2018 10:45 am

I have occasionally done the odd 100m sprint but this CTC is unlike anything I do regularly so I have no idea whether to be pleased with this result or not ! I'm assuming that this is not really one for lwts to shine anyway. I used an extreme (for me) drag of 160 which felt terrible until the flywheel got up to speed (i.e. with about 4 strokes left). I might try with a 150 or a 140 to try & find the balance between being able to start & spinning out at the end.

I did all intervals (apart from #1) from a gently padding roll (~3:00/500m), I guess there would be more speed from gunning the last few seconds of the rests but whether I could hit a stroke bang on the start of the interval doing that is debatable ...
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Re: November CTC - 11x111 r1

Post by MaxMacLaren1 » Thu Nov 01, 2018 3:14 pm

GuidonTheBee wrote:
Thu Nov 01, 2018 10:45 am
...I have no idea whether to be pleased with this result or not !
I think most of us would be absolutely delighted :fssmile:
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Re: November CTC - 11x111 r1

Post by plummy » Thu Nov 01, 2018 3:38 pm

MaxMacLaren1 wrote:
Thu Nov 01, 2018 3:14 pm
GuidonTheBee wrote:
Thu Nov 01, 2018 10:45 am
...I have no idea whether to be pleased with this result or not !
I think most of us would be absolutely delighted :fssmile:
I know I would be!!!
55 yrs old, 71kg, 5' 10"
36Mm metres rowed - so slowing down a bit now!
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Re: November CTC - 11x111 r1

Post by MaxMacLaren1 » Thu Nov 01, 2018 4:12 pm

Not sure if this helps but I have done some 20x100m intervals this season...
- Drag factor set at max =206.
- Each interval is consistent even the last ones so power is the limiting factor not fitness.
- For me, this means pace will not be faster because it is 'only' 11 intervals.
- It takes 12 strokes at c45 spm from a standing start.
- Looking at the interval graphs shows pace only drops by 1s or 2s per 500m by the last stroke.
- As others have said warm up and watch your back.

I will be interested to see how everyone approaches the rolling start because taking an additional 2 or 3 strokes is a big percentage increase. Anyway my best 20x100m is at 1:26.6 pace so will aim for 1:26.0 which is a nice round 3:30.0.
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Re: November CTC - 11x111 r1

Post by Tritorow » Thu Nov 01, 2018 8:31 pm

4.41.1...plenty of room for improvement, but I've never rowed fasted than 2.00 or 200 watts, so at least I'm improving! Perhaps we can be the first full boat this month :). I used a drag factor of 175 and struggled the last few intervals, so I'll experiment with lower drag and perhaps higher rate and see what happens. Averaged 41-43 except first interval of 48 this time.
Janet (F, 58, 5ft 4, 142) started rowing Oct 2018

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Re: November CTC - 11x111 r1

Post by Wolfmiester » Thu Nov 01, 2018 9:07 pm

plummy wrote:
Thu Nov 01, 2018 3:38 pm
MaxMacLaren1 wrote:
Thu Nov 01, 2018 3:14 pm
GuidonTheBee wrote:
Thu Nov 01, 2018 10:45 am
...I have no idea whether to be pleased with this result or not !
I think most of us would be absolutely delighted :fssmile:
I know I would be!!!
Ditto!
I did manage an ave of 1:30.0, but that's a mile away from you Guy. Even at 6'3" I can't get down that low.
I did the full speed rolling starts and just missed the one, costing me 0.3s
I might up the df again a bit if I need to go again.
As a side note I used the full Eddie Fletcher warm up for the first time since 2011ish. Amazingly I remembered it by heart whilst rowing. Made me smile how ingrained it is.
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Re: November CTC - 11x111 r1

Post by Ian Bee » Thu Nov 01, 2018 9:39 pm

That's (again) amazing Guy ImageImageImage

Meanwhile I read Max's good advice and promptly did the opposite when sat at the erg. Df too low (137) and scraped in a just about adequate warm up.

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Re: November CTC - 11x111 r1

Post by Tako » Sat Nov 03, 2018 1:10 pm

Great results already! Especially Guy is again in his own league

I had my first an probably last attempt at this. I do not like sprints as they are not good for my back. Since I stopped using high drag factors (damper was also on 4 today; last time I checked that was a DF<120) my back has been fine.

The result was unexpectedly good, so unless it is a question of life and boat I won’t have a second go at this.

Time Meters Pace Watts Cal/Hr S/M
3:36.3 1,221m 1:28.5 504 2031 45
0:20.1 111m 1:30.5 472 1921 42
0:19.8 111m 1:29.1 493 1995 42
0:19.8 111m 1:29.1 493 1995 42
0:20.0 111m 1:30.0 479 1945 42
0:19.6 111m 1:28.2 509 2048 46
0:19.6 111m 1:28.2 509 2048 46
0:19.5 111m 1:27.8 516 2075 46
0:19.6 111m 1:28.2 509 2048 46
0:19.6 111m 1:28.2 509 2048 46
0:19.4 111m 1:27.3 524 2102 49
0:19.3 111m 1:26.9 533 2131 50
r1,575m
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Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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Re: November CTC - 11x111 r1

Post by fkoene » Sat Nov 03, 2018 5:23 pm

First attempt as well today. Offcourse nowhere near Guy, but did well I think. Thought it would be less painfull but was mistaken I'm afraid. The last reps were definitely tough. Let's see whether I can improvr it a bit. Perhaps a little bit slower in the first one(s).
Sorry to hear about your back, Tako. I'm sure you would beat me otherwise.
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Re: November CTC - 11x111 r1

Post by Claudius » Sun Nov 04, 2018 3:43 pm

Hello,

great rows ! Hope your back will work fine for the other longer sessions you plan, Tako ! Now i notice you were 1 tenth quicker than me ! I had yesterday a long day outside in the garden and made some tree-cut: lots of climbing and shoulder work- a good mobility- training. But felt in the evening not that fit to make those sprints really quick and fast as i did sprints in younger years- so opted for a cautious go, and remembered that we had a discussion in the Forum about drive length. I made a small start at the begin of every interval and watched my technique for a long slide as is did it in my recovery rows for a about 1,42m drive length, this is how it went:
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Re: November CTC - 11x111 r1

Post by RdGkA » Mon Nov 05, 2018 10:12 pm

ctc done
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Re: November CTC - 11x111 r1

Post by Claudius » Wed Nov 07, 2018 9:49 am

great row Ralf with consistent reps =D> !

Had my 2nd go with focus on speed - that went well for the first reps- than was to exhausted to hold a half slide, i had drive length readings from 1,18m in the beginning till 1,30m on the longer strokes at the end of every interval, maybe a third go...but it doesnt fit into my training plan- so maybe not :roll:

splits:
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Re: November CTC - 11x111 r1

Post by Caratacus » Fri Nov 09, 2018 12:12 pm

Had a go at this today and checked the max drag on the machine -112!!! Think it's time to have a word with the staff about cleaning the fanImage

Anyway, this is really not my event in any case so will probably just have the one attempt.

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Re: November CTC - 11x111 r1

Post by Ian Bee » Wed Nov 14, 2018 11:40 pm

I tried to convince myself that I didn't mind if I improved my ctc score this evening, and by rep 8 I was ready to give up. A slither of an improvement (0.7s).

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Re: November CTC - 11x111 r1

Post by Iain » Tue Nov 20, 2018 10:33 pm

Much tougher than I was expecting (or is it that I am not as tough as I thought?) First attempt with all out sprints only made it through into rep 5:
00:21.0 111 63 01:34.6
00:21.9 111 60 01:38.6
00:21.3 111 65 01:35.9
00:22.5 111 61 01:41.4
1:26.7 444 62.2 01:37.6

That was on DF 145 rather than usual 110. So lowered it to 132 after a short recovery row intending to go a bit easier, gave up during 8th this time:
00:21.7 111 50 01:37.7
00:21.5 111 56 01:36.8
00:21.4 111 50 01:36.4
00:21.6 111 50 01:37.3
00:21.8 111 49 01:38.2
00:22.1 111 52 01:39.5
00:22.1 111 49 01:39.5
2:32.2 777 50.8 01:37.9

Final attempt at lower rating:
00:22.7 111 42 01:42.3
00:22.0 111 46 01:39.1
00:21.8 111 44 01:38.2
00:22.2 111 46 01:40.0 Only 1 stroke before start as clock froze.
00:22.0 111 46 01:39.1
00:22.0 111 46 01:39.1
00:22.2 111 46 01:40.0
00:22.3 111 46 01:40.5
00:23.0 111 47 01:43.6 missed start as "rest" froze
00:22.0 111 49 01:39.1
00:22.4 111 51 01:40.9 missed start as above.
4:04.5 1221 46.3 01:40.2

So quite some time lost on poor starts, but at least I have a time to enter!
50 year old Lwt (in ability and weight) trying to develop a technique that doesn't cause hysterics and get back to regular rowing.
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Re: November CTC - 11x111 r1

Post by MaxMacLaren1 » Thu Nov 22, 2018 6:26 pm

Tako wrote:
Wed Nov 21, 2018 7:10 am
Max, you hopefully recovered from your great performance last weekend. And remember a long row is much better than these crazy sprints for the CTC, they are not good for your back anyway, so no need to put your efforts there Image
Sorry Tako! Today's choice was CTC or IRL and I chose CTC so that the longer IRL meters count under the Holiday Challenge. It was better than expected with a time of 3:28.8 @ 1:25.5. Looking on the bright side you have many days left to overtake me :)

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Re: November CTC - 11x111 r1

Post by Tako » Thu Nov 22, 2018 6:30 pm

Congrats!!! & No worries, as I have no intention to give it a third try.

BTW to my knowledge today already counts for holiday challenge.
Rowing for fitness & health!
Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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