Free Spirits Rowing

FIRT have announced the next challenge...

"The Frenchyramid :
Row 1:00 - 2:00 - 3:00 - 2:00 - 1:00 intervals with 2:00 of rest after each effort.
Record the total distance rowed, without rest meters.
No stroke rate restriction, rolling start allowed from the second one".

I suggest a good warm up, and maybe several goes to understand the exact pacing required

Wolfmiester wrote: ↑Thu Oct 29, 2020 6:48 pm I suggest a good warm up, and maybe several goes to understand the exact pacing required

I'm rubbish at guestimating the pace of these things. But given the distances and the 2 min rests. I am thinking 2k-2 maybe, or 1k pace?

Of course you are right Steve, the only way to find out is to have a few goes at it and see what happens.

JonT wrote: ↑Thu Oct 29, 2020 7:48 pm

Wolfmiester wrote: ↑Thu Oct 29, 2020 6:48 pm I suggest a good warm up, and maybe several goes to understand the exact pacing required

I'm rubbish at guestimating the pace of these things. But given the distances and the 2 min rests. I am thinking 2k-2 maybe, or 1k pace?

Of course you are right Steve, the only way to find out is to have a few goes at it and see what happens.

Likewise with the pace thing. I'm going to go flat out for each one, then when I can't breathe/stand at the end look back and see where I went wrong. Then have another go with all the valuable lessons I leant from my first attempt

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Likewise with the pace thing. I'm going to go flat out for each one, then when I can't breathe/stand at the end look back and see where I went wrong. Then have another go with all the valuable lessons I leant from my first attempt
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My intention is to start a bit more careful and try a faster one later. When I think it is feasible.
According to my wife it's going to be a noisy challenge again, with my C2 stationed on the second floor.

LOL - Don't have noise problem as my rower is in the shed but I do have a heat problem. I generate a lot of it when I row and the gets a little 'damp' in there, condensation everywhere. Recently brought a dehumidifier, also got an extractor fan on the way. Plus winter is on the way - I have no idea just how cold it's gonna get out there.

Couldn't wait so had a go at this today. Ended with 2672m



The old 'hell for leather' approx to pacing was hit and miss! Went out like a loon for the first minute, then reigned it in a little!

Very odd, the rowing was a longest 1,2 or 3 minutes of my life yet the 2 minute rest flew by!!

Thanks for kicking this one off Jainser - great start
I decided to have a go tonight (it was that or running and it was very wet and windy outside!)

It’s been a long time since I’ve tried anything around the 1:40 pace so this was a bit of a shock to the system. I really didn’t like it!

Still, some thing to work on for the next few weeks and I’m sorry but I can’t offer much advice on pacing as my method seemed to be:

Go off too fast on the 1’ and 2’ intervals then regret it, and try not to go off too fast for the 3’, but still regret it

Good luck all





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Mat wrote: ↑Mon Nov 02, 2020 10:31 pm Thanks for kicking this one off Jainser - great start
I decided to have a go tonight (it was that or running and it was very wet and windy outside!)

It’s been a long time since I’ve tried anything around the 1:40 pace so this was a bit of a shock to the system. I really didn’t like it!

Still, some thing to work on for the next few weeks and I’m sorry but I can’t offer much advice on pacing as my method seemed to be:

Go off too fast on the 1’ and 2’ intervals then regret it, and try not to go off too fast for the 3’, but still regret it

Good luck all





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Nice going Mat, Was a lot harder than I thought this one. I'm thinking 'hell it's only 1, 2 and 3 minutes - easy' Oh how wrong I was!!

I was pushing along through this at 2k-2 and was just about hanging on when, half way through interval 4 (ie having done the hard bits), the PM5 reset itself. Temper tantrum ensued!

My thinking on this is that the rest after the first interval should allow this to be done pretty fast (although not all out), got stung on 3' intervals today, they are tougher than you would think. Thinking 2k-1 perhaps for that with 2' maybe 2k-3 for first and try and better that for the second and final 1' whatever is left. Any thoughts? Personally I hope to manage a higher rating than Mat, perhaps 36, 33, 31, 35, 42 or so. But actually quirte intimidated by this one as plenty of chance of blowing up and no time to recover conservative pacing.

Iain wrote: ↑Tue Nov 03, 2020 5:31 pm My thinking on this is that the rest after the first interval should allow this to be done pretty fast (although not all out), got stung on 3' intervals today, they are tougher than you would think. Thinking 2k-1 perhaps for that with 2' maybe 2k-3 for first and try and better that for the second and final 1' whatever is left. Any thoughts? Personally I hope to manage a higher rating than Mat, perhaps 36, 33, 31, 35, 42 or so. But actually quite intimidated by this one as plenty of chance of blowing up and no time to recover conservative pacing.

Iain, based on my (disastrous) session today, I think you may be right. My experience was that the first session really had no impact on me - I actually ended up at 2k-3 for the session and recovered well. 2k-2 was really tough over 2 and 3 minutes, but manageable. It felt like I was on the limit. I kept thinking the timer had stopped - these sessions really drag.

I was on target for 2k-2 for the next 2 minutes and I'm pretty sure I could have smashed the final minute, but not ridiculously. So I will probably stick at the same paces on my next attempt, and pray the monitor doesn't crash again - which has never happened to me before.

I did the whole thing at 32 spm which really wasn't too bad, and as you know I am not a high-speed rating merchant.

Good luck. I feel completely robbed. The language I used when I realised what had happened and was pumped full of adrenalin shocked even me

P.S. If you want a target, I was on track for around 2470-80 I reckon.

Looking back at my attempt it was overall about 2k-3 (on the understanding that that is based on my current SB 2k pace). Per rep I was 2k-5, 2k-2, 2k even, 2k-3 and 2k-8.

I was pretty porked at the end though!

Thanks Jon & Plummy. On a good day I may force Plummy to have another go, Jon if you are close to that time I won't be close! Really sorry about the need to go again. Never had that. The worst that has happened to me is the clock stopping during the rest and so I didn't start on time. Best of luck on your next attempt. Still recovering from my August and early September break.

- Iain

Well I finally convinced myself to have another go at this after the previous attempt was lost when the PM5 crashed.

As discussed in this thread, I had in mind a 2k-2 row, probably trying to alter the pace slightly between the different length sessions. It went pretty well with the following figures:

Time	Meters	Pace	Watts	S/M	HR
9:00.0	2,518m	1:47.2	284	31	181
1:00.0	292m	1:42.7	323	34	174
2:00.0	556m	1:47.9	279	31	179
3:00.0	827m	1:48.8	272	31	184
2:00.0	555m	1:48.1	277	32	185
1:00.0	289m	1:43.8	313	34	184

You can really blast the one minute intervals. I was aiming at 1:49 pace but did both way faster than that and at ratings that I would never have imagined a few months back.
The second interval was OK, and the third and fourth were as bad as you would expect. 3 minutes seems to last forever and suddenly two minute intervals are gone in the blink of an eye!

I don't think I will be doing this again. I just can't imagine carving much more out of it and the Pete Plan calls.

Good luck all, and well done to all who have put in some great times so far.

Very well done Jon, all sets easily 1:4x

Still can't access the website to record a score and all requests for a password reset being ignored.

webberg wrote: ↑Thu Nov 12, 2020 4:55 pm Still can't access the website to record a score and all requests for a password reset being ignored.

I would try a private message direct to Citroen on the C2 forum.

https://www.c2forum.com/memberlist.php ... ofile&u=77

fantastic efforts : esp. Mat and James,

i am happy with that result, brought me back in form with some long slow distance LIT workout, and now something complete different - some ctc stuff with a big anaerobic component, so the mix makes the difference:

Lovely row!

I'm on board.
Tried a hard,firm,steady,steady, see what's left approach.
Given I was shaking after the first of the 2 mins I'm happy with the result.
1:37.7
1:41.6
1:43.9
1:43.6
1:36.4
2652 ave 1:41.8 (when I saw 1:41 I was initially disappointed I didn't go harder to try and catch Jainser, but then I saw its a whole 20m which is not doable).

A plea for some ladies please... even if it's only a straight 9 min piece it will float a boat. thanks.

I'm sat on the shore again
Targeted phillip @ 2:02 unfortunately blew up halfway into the 3 minute interval.
2:01.4
2:02.1
2:08.0
2:06.3
1:59.5
9:00. 2169m. 2:04.4. r25 HR too scared to look.

Had a go at the CTC today. Plan was 1.43/1.45/1.47 & see what was left for last 2 intervals.
Wup - 3k
Time Dist spm HR Split
01:00.0 292 33 158 01:42.9 - holding back a bit
02:00.0 572 33 163 01:44.8 - feels OKish
03:00.0 844 33 169 01:46.6 - close to that red line.
02:00.0 576 35 167 01:44.1- time to rate up & countdown in 10`s
01:00.0 301 40 163 01:39.6 - after 30sec really wanted this sub 1.40!!
09:00.0 2583 34 164 01:44.5
CD - 2k
Happy enuff think the pacing was good, could have gone a wee bit faster on the 3mins but would have impacted the last 2 ivals. Sorry JonT et all!!

Well this was a place marker to see how far behind my form is compared to a month ago. Average ended up at 2k+1.7 . Happy that I could actually put in an effort and it felt like there was effort, I can assure you. In the last month that hasn't been possible. If I saved a bit on the first 1 min I might have had a bit more on the 3 min.

1 267 1:52.3 33
2 516 1:56.2 32
3 746 2:00.6 31
2 514 1:56.7 32
1 267 1:52.3 32

9 2311 1:56.8 32

Good rowing there Mr S. You topped me by a whopping 70m. I would have another go, but this one really hurts, and I can't see me closing that gap!! So, you have a well deserved seat in Boat II.

Also, well done Lesley. Straight into Boat I and helping to get another boat on to the virtual water

spidermac wrote: ↑Tue Nov 24, 2020 4:38 pm Had a go at the CTC today. Plan was 1.43/1.45/1.47 & see what was left for last 2 intervals.
Wup - 3k
Time Dist spm HR Split
01:00.0 292 33 158 01:42.9 - holding back a bit
02:00.0 572 33 163 01:44.8 - feels OKish
03:00.0 844 33 169 01:46.6 - close to that red line.
02:00.0 576 35 167 01:44.1- time to rate up & countdown in 10`s
01:00.0 301 40 163 01:39.6 - after 30sec really wanted this sub 1.40!!
09:00.0 2583 34 164 01:44.5
CD - 2k
Happy enuff think the pacing was good, could have gone a wee bit faster on the 3mins but would have impacted the last 2 ivals. Sorry JonT et all!!