Free Spirits Rowing

Posted: **Fri Jun 26, 2020 2:29 pm**

plummy wrote: ↑Wed Jun 10, 2020 4:29 pm Had a go at this last night hoping to start off around 1:57.0 to keep me in with a shout of being near JonT (as he'd averaged 1:56.6 overall). Managed 1:57.1 and 1:57.0 for the 7 and the 5 but then it was just hanging on as I was well and truly done in already. Finished with 4128m, a mere 15m ahead of Jon but at least, for once I've got my nose in front. I was a bit trashed at the end so I don't think there's much, if anything more in the tank.

Well, there was obviously no way I was going to let Mr P. pip me to the Boat I seat without giving it another go.

My first attempt had been 4115m at a pace of 1:56.6. As you can see in his quoted post, Plummy's approach had been to target my average time from the off and then hold on. On these types of c2ctc events I always believe targetting the longer intervals is obviously going to give the most opportunity for improvement. So I decided to aim at 1:56 for the 7 minutes and then look to negative-split the remainder of the session. All I needed was to find more than 13 metres (the 15 above is just Plummy playing with me!). I hoped the fact that I had rate restricted the last effort would work in my favour too. I also selected Re-row and used the pace boat view to give me a good target to aim for.

7 minutes - last time 1779 @ 1:58. This time 1826m @ 1:55. A big improvement and gave me a good lead. Now I just need to hang on!
5 minutes - last time 1270 @ 1:58. This time 1308m @ 1:54.6. Less impressive in comparison, and I am now worried about the 3 minutes, which was tough last time.
3 minutes - last time 783 @ 1:55 This time 797m @ 1:53. Still managing to negative split, but thought I was going to throw up

1 minutes - last time 284 @ 1:46. This time 291m @ 1:43. Felt really bad at this point.

That was horrid! Close to HR max on each interval and jelly for legs by the end. But, an improvement of 107m and reduced pace from 1:56.6 to 1:53.6

Plummy - I can absolutely guarantee I am not doing this again.

Posted: **Fri Jun 26, 2020 6:23 pm**

JonT wrote: ↑Fri Jun 26, 2020 2:29 pm
plummy wrote: ↑Wed Jun 10, 2020 4:29 pm Had a go at this last night hoping to start off around 1:57.0 to keep me in with a shout of being near JonT (as he'd averaged 1:56.6 overall). Managed 1:57.1 and 1:57.0 for the 7 and the 5 but then it was just hanging on as I was well and truly done in already. Finished with 4128m, a mere 15m ahead of Jon but at least, for once I've got my nose in front. I was a bit trashed at the end so I don't think there's much, if anything more in the tank.
Well, there was obviously no way I was going to let Mr P. pip me to the Boat I seat without giving it another go.

My first attempt had been 4115m at a pace of 1:56.6. As you can see in his quoted post, Plummy's approach had been to target my average time from the off and then hold on. On these types of c2ctc events I always believe targetting the longer intervals is obviously going to give the most opportunity for improvement. So I decided to aim at 1:56 for the 7 minutes and then look to negative-split the remainder of the session. All I needed was to find more than 13 metres (the 15 above is just Plummy playing with me!). I hoped the fact that I had rate restricted the last effort would work in my favour too. I also selected Re-row and used the pace boat view to give me a good target to aim for.

7 minutes - last time 1779 @ 1:58. This time 1826m @ 1:55. A big improvement and gave me a good lead. Now I just need to hang on!
5 minutes - last time 1270 @ 1:58. This time 1308m @ 1:54.6. Less impressive in comparison, and I am now worried about the 3 minutes, which was tough last time.
3 minutes - last time 783 @ 1:55 This time 797m @ 1:53. Still managing to negative split, but thought I was going to throw up
1 minutes - last time 284 @ 1:46. This time 291m @ 1:43. Felt really bad at this point.

That was horrid! Close to HR max on each interval and jelly for legs by the end. But, an improvement of 107m and reduced pace from 1:56.6 to 1:53.6

Plummy - I can absolutely guarantee I am not doing this again.

Great effort Jon. I was never going to have another go anyway so it's in the bag for you - again!

Posted: **Sat Jun 27, 2020 7:22 am**

and finally i managed a result and i am really happy with it...and thank you team for chosing such a great workout...i listened from the backround (is that correct english ? - i guess more denglish...) really suffered...first HIIT rowing session for a long time, but LIT training also paid off...great rows so far ! just some days to go !

Posted: **Sat Jun 27, 2020 7:58 am**

Claudius wrote: ↑Sat Jun 27, 2020 7:22 am and finally i managed a result and i am really happy with it...and thank you team for chosing such a great workout...i listened from the backround (is that correct english ? - i guess more denglish...) really suffered...first HIIT rowing session for a long time, but LIT training also paid off...great rows so far ! just some days to go !

That's a great row Claudius. Quite how you manage that power as a Lightweight rower is beyod me. I'm resigned to fighting Plummy for the (L) seat in Boat II.

Boat IV is ready to go if we get another female rower to join the crew.

Posted: **Sat Jun 27, 2020 2:41 pm**

plummy wrote: ↑Fri Jun 26, 2020 6:23 pm Had a go at this last night hoping to start off around 1:57.0 to keep me in with a shout of being near JonT (as he'd averaged 1:56.6 overall). Managed 1:57.1 and 1:57.0 for the 7 and the 5 but then it was just hanging on as I was well and truly done in already. Finished with 4128m, a mere 15m ahead of Jon but at least, for once I've got my nose in front. I was a bit trashed at the end so I don't think there's much, if anything more in the tank.

plummy wrote: ↑Wed Jun 10, 2020 4:29 pm Plummy - I can absolutely guarantee I am not doing this again.
Great effort Jon. I was never going to have another go anyway so it's in the bag for you - again!

Let me echo Plummy's comment. Jon, I was sure that you would increase your distance on an open rating session from the moment Plummy posted his time, but you really smashed it. I tried to compete for boat 3, but H/D Demon got me in the second interval after a 1779m R27 7', was on schedule but this is a really tough mental challenge and Plummy's distance is right on the edge of what I think I might achieve (we are well matched in Nonathlon times for longer distances, but he has me on the shorter stuff, if only we had retained the extra 9' I think I would have stood a better chance as I really struggle to maintain a rate over 27 at the moment). Will have another go tomorrow or Monday, but unless I am feeling just right, will probably aim a little lower next time.

- Iain

Posted: **Sun Jun 28, 2020 3:16 pm**

thank you Jon, just 2 more female rowers and we could float 2 more boats ! This session requires a lot of discipline in the first intervals...as usual

Posted: **Sun Jun 28, 2020 4:51 pm**

With boat 1 out of reach of course decided to have another go anyway. It's our own challenge and I thought a second attempt was necessary. Not as warm as it was earlier this week, the conditions were ok

.
The goal was simple: every interval faster as last time. Managed 4423 meters, last time 4379, and every interval was faster then last time indeed. So, no complaints here.
The last one minute is just about the time I can keep up a fairly high pace. Yesterday finished a 500 meters in 1:33.3, with the last 100meters being rather tough. Looks like the two minutes rest are just enough to recover from former efforts and go for a nice pace in that last minute.

: CTC jun 02.JPG (40.49 KiB) Viewed 1530 times

Posted: **Sun Jun 28, 2020 6:17 pm**

That's a really nice effort Fred

.....

fkoene wrote: ↑Sun Jun 28, 2020 4:51 pm go for a nice pace in that last minute.

....especially that awesome 1 minute at the end. I had absolutely nothing left by the time I got to that point.

Posted: **Sun Jun 28, 2020 8:47 pm**

Thanks, Jon. I was pretty amazed and pleased with that result as well.

Posted: **Mon Jun 29, 2020 8:59 am**

Well done Fred. I've not rowed this month so it'll be a challenge, but you've given me a tough target to aim for. Pacing of 1:50, 1:49, 1:47 and 1:40 would total 4,426m @1:48.4. Not sure I can do it, especially the 3 minute interval, but I'll try!

Posted: **Mon Jun 29, 2020 12:21 pm**

Some great performances recently especially Fred and Claudius. Max, I wish you luck! Had my 3rd attempt at this (Thanks Plummy for setting me a target just within reach

). Handled down during 5' in last 2, determined to tough it out this time and try and ignore the lure of Plummy's distance!

Time Dist Rate Pace Comment
07:00 1781 28 01:57.9 - Slowed twice to schedule, Plummy still in sight
05:00 1280 29 01:57.2 - Struggling, gave up on Plummy, just not enough power in legs
03:00 0785 30 01:54.6 - Back to schedule thanks to (planned) faster last min
01:00 0288 42 01:44.2 - Set off too slow, legs gave out half way, finished at backstops.
16:00 4133 29.6 1:56.1 - Lost metre in rounding, but 5M on MrP

So Plummy, fancy a last ditch attempt after all

. W0uld have been 10m less on the metre without the target, so Plummy you helped alot. 5 boats floated thanks to a surge by the ladies.

- Iain

Posted: **Mon Jun 29, 2020 12:44 pm**

We now have 5 boats afloat. Nice work ladies.

Posted: **Mon Jun 29, 2020 2:15 pm**

Well that was hard but pleased each split was slightly faster than planned to finish on 4,458m @1.47.7. Thank you Fred, I wouldn't have pushed so hard without the target. Lots of great rowing this month and a special well done to Claudius.

: 20200629_155548.jpg (66.06 KiB) Viewed 1466 times

Posted: **Mon Jun 29, 2020 4:24 pm**

Nice finish to the month guys and girls.
Claudius, Fred, Max, JT, Iain for the times recorded, and especially for the ladies for now floating 6 boats

Posted: **Mon Jun 29, 2020 7:05 pm**

MaxMacLaren1 wrote: ↑Mon Jun 29, 2020 2:15 pm Thank you Fred, I wouldn't have pushed so hard without the target.

Glad to be of service, Max

Great to see six boats afloat indeed, thanks all.

Posted: **Tue Jun 30, 2020 4:35 pm**

I had another go at the June CTC today. I've had a couple of aborted attempts since I put in my first effort at the beginning of the month and I was determined to at least finish the challenge this time around. I found it a struggle from start to finish and had to work hard to fight off the HD demons.

I had to slow right down half way through the first interval and I only managed to improve my overall total by 49m versus my first attempt - 33m of which was in the first interval. At least my back seems to be holding up OK.

For the record, my splits were as follows:

Split Time Pace Rating HR
1690 7:00.0 2:04.26 32 159
1207 5:00.0 2:04.28 31 167
736 3:00.0 2:02.28 32 169
275 1:00.0 1:49.09 39 170

3907 16:00.0 2:02.86 32 166

Paul V

Posted: **Tue Jun 30, 2020 4:52 pm**

Nicely done Paul. I'm going with the mindset that if I can finish a session without more injuries than I started then it's all good

I just had another go at mine. I pushed a bit harder in the first interval than I planned to which meant that I struggled to maintain it in the 2nd int. 3rd and 4th were better.

16:00.0 4,357m 1:50.1 262 1200 27

7:00.0 1,901m 1:50.4 260 1193 27 r: 2:00 22m
5:00.0 1,347m 1:51.3 253 1172 28 r: 2:00 21m
3:00.0 816m 1:50.2 261 1197 28 r: 2:00 13m
1:00.0 293m 1:42.3 326 1422 33

I must admit that I quite like this workout and will most probably be keeping it as part of any ongoing work that I do.

Roll on July

Posted: **Tue Jun 30, 2020 11:19 pm**

So many good efforts this month. I realized it was the 30th today and had a go, but tweaked my elbow around 750m into the first interval. After that I couldn't pull hard without pain, so I had to settle for a slow 26k to bring me to 1,000,000 for June

Cheers,
Colin

Posted: **Wed Jul 01, 2020 8:41 am**

Hard luck Colin. Crushy, you have strange tastes! THis montyh's CTC must be right to your tastes then! That first interval was only 0.5S/500m outside your 2k SB, no wonder you struggled on 2nd, well done to finish let alone improve the last 2 intervals

.

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