January CTC - Mercian New Year pyramid

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JonT
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January CTC - Mercian New Year pyramid

Post by JonT »

Mercian Nordic Walking team has chosen the following session for the January challenge:

100m
1 min Rest
200m
1 Min Rest
300m
1 Min Rest
400m
1 Min Rest
500m
1 Min Rest
400m
1 Min Rest
300m
1 Min Rest
200m
1 Min Rest
100m

Standing start for the first one then rolling Starts. Just post your total time in the work intervals.

Those 1min rests are not going to help at all 🤦🏼‍♂️
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Re: January CTC - Mercian New Year pyramid

Post by fkoene »

It's gonna be a tough one again. Nice training for the one minute IRL though.
First attempt I will be careful with the pacing.

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Re: January CTC - Mercian New Year pyramid

Post by Kevinhorne44 »

2500m in short to shortish burst = lactic acid trip 😳🤮 what a fun way to start the year 😎
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Re: January CTC - Mercian New Year pyramid

Post by fkoene »

First of all happy new year everybody. Hopefully things will return to normal eventually later this year.
First attempt on this one today. Careful with the pacing, especially the longer ones in the middle. One minute rest is not very much after 400 or 500 meters in my opinion.
No doubt I will try this one several times, and I have something to go by now. In the second half of the pyramid every rep was faster then the one in the first half, at least that's a sign I didn't force myself too much I think.
Good luck everyone.
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Re: January CTC - Mercian New Year pyramid

Post by JonT »

Nice to see those negative splits in the second half Fred. That’s a good sign for guaranteed improvement :twisted: :twisted: =D>
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Re: January CTC - Mercian New Year pyramid

Post by Crushy »

Just did my 1st attempt, very unsure of what pacing to do.

8:31.4 2,500m 1:42.2 327 1425 32 164

0:17.8 100m 1:28.9 496 2008 40 143
0:38.5 200m 1:36.2 393 1650 33 162
0:59.2 300m 1:38.6 364 1554 30 170
1:20.9 400m 1:41.1 338 1464 30 174
1:47.3 500m 1:47.3 283 1275 27 172
1:26.4 400m 1:48.0 278 1256 28 169
1:02.8 300m 1:44.6 305 1350 30 161
0:39.8 200m 1:39.5 355 1522 32 166
0:18.8 100m 1:34.0 421 1750 35 158

Went off a bit fast up to 500 and paid for it on the return.

Better idea for next time
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Re: January CTC - Mercian New Year pyramid

Post by Crushy »

2nd attempt.

Used my previous one and Fred's to set splits for this one.

Last 3 or 4 intervals hurt a lot but happy with my result, all splits close to target, only one .1 behind target.

8:27.2 2,500m 1:41.4 335 1453 33 165

0:18.4 100m 1:32.0 449 1846 36 139
0:38.2 200m 1:35.5 402 1682 33 158
0:59.9 300m 1:39.8 352 1510 31 166
1:23.3 400m 1:44.1 310 1366 29 170
1:47.7 500m 1:47.7 280 1264 28 171
1:23.0 400m 1:43.7 313 1378 30 174
1:00.0 300m 1:40.0 350 1504 32 174
0:38.3 200m 1:35.7 399 1672 36 171
0:18.4 100m 1:32.0 449 1846 39 163

Target splits 32,36,40,44,48,44,40,36,32
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Re: January CTC - Mercian New Year pyramid

Post by Iain »

Thanks for the info Fred & Crushy. I was hoping to get the middle 3 somewhat closer in pace (maybe optimistically hoping for only 1S slower), from how it felt, do you think that a slower 400m would have helped reduce the 500m time and hence the overall time?
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Re: January CTC - Mercian New Year pyramid

Post by JonT »

I haven't been brave enough to have a go at this yet, but my thinking was:

100m @ 500m-2
200m @ 500m
300 @ 500m+1
400 @ 500m+2
500 @ 500m+4

and then track the same pace back down but pushing harder if I am still alive.

But to be honest, there is rarely any resemblance between my plan and my execution. :oops:
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Re: January CTC - Mercian New Year pyramid

Post by Crushy »

JonT

Converting my plan to your method I get :-

100 @ 500 -5.5
200 @ 500 -1.5
300 @ 500 +2.5
400 @ 500 +6.5
500 @ 500 +10.5

With the shorter distances the differences shouldn't have too much of an effect.
I will be very interested to see how your 400's and 500 go and the effect it has on the subsequent shorter distances.

Obviously this will all be slightly dependent on how good in relative terms our 500m times are.

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Re: January CTC - Mercian New Year pyramid

Post by fkoene »

Had my second go on this as a kind of lunchbreak treat. Of course I had the advantage of having rowed it before, so I had a goal of my own, go faster every rep.
As the table below shows the shorter the distance the higher my stroke rate. One minute recovery is just enough in this pace to be able to keep on going.
The lower strokerate helps me to have something left for the other reps. Also managed negative splits in the second half again. That's a good sign I think.
But still, though it's only January 7th, I don't know whether I'll have the guts to try this again.
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Re: January CTC - Mercian New Year pyramid

Post by Iain »

Well done on the improvement, I take this to mean that a faster 500 is possible, but +2or3S/500 is more realistic than +2.

Jon, Pete believed that 10x1min rest 1min was about 1k pace. This is slightly shorter and "only" 9 intervals, but the longer intervals in the middle would seem to compensate for that. So I would expect that the 300s would be at about 1k pace and slower in the middle 3, I would say that your target seems a bit optimistic if the 500 pace is close to your current potential.

Best of luck.

- Iain
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Re: January CTC - Mercian New Year pyramid

Post by JonT »

Iain wrote: Fri Jan 08, 2021 5:54 pm Well done on the improvement, I take this to mean that a faster 500 is possible, but +2or3S/500 is more realistic than +2.

Jon, Pete believed that 10x1min rest 1min was about 1k pace. This is slightly shorter and "only" 9 intervals, but the longer intervals in the middle would seem to compensate for that. So I would expect that the 300s would be at about 1k pace and slower in the middle 3, I would say that your target seems a bit optimistic if the 500 pace is close to your current potential.

Best of luck.

- Iain
Yes Iain, as soon as I posted and then looked at the great rows by others I realised I was being hopelessly optimistic. At least I found out before I tried it out :lol: :lol: :lol:
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Re: January CTC - Mercian New Year pyramid

Post by JonT »

Well, I did say that I would follow my usual pattern of pretending to plan and then just rowing by feel! This was about as far off plan as it could get! I also realised that my 500K SB is way slower than I suspect I can go at the moment, given it is almost identical pace to my 1k #-o. So I will use 1k comparisons here given that is more like my actual form at the moment I suspect. (Note to self - there must be some 500m Nonathlon points available in that case). My 1k pace is 1:45.9 at the moment. So....

Time Meters Pace Watts Cal/Hr S/M HR
8:43.2 2,500m 1:44.6 305 1351 33 179
0:19.7 100m 1:38.5 366 1560 40 1541k-7 [-X Crazy start!
0:40.2 200m 1:40.5 345 1486 34 1781k-6
1:02.4 300m 1:44.0 311 1370 34 1811k-2
1:24.7 400m 1:45.8 295 1314 33 1831k
1:48.0 500m 1:48.0 278 1256 32 1851k+2
1:25.1 400m 1:46.3 291 1300 32 1851k(ish) last 100 were a struggle
1:02.8 300m 1:44.6 305 1350 33 1851k-1 last 100 a struggle here too
0:40.9 200m 1:42.2 327 1426 35 1831k-4 this felt stronger than it turned out to be #-o
0:19.5 100m 1:37.5 378 1599 37 1791k-8 :shock:
r1,307m

Based on this, my recommendation would be that a sensible pace would be to hit 1k pace at 300m, which is in line with Iain’s comments below, and a challenging pace would be to hit 1k at 400m.

I was genuinely fearful of doing this. I knew it was going to be horrid. In the end it wasn't as bad as I expected, but I won't be in a hurry to do it again.
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Re: January CTC - Mercian New Year pyramid

Post by spidermac »

Have had a slight tweak to my lower back for a few weeks & finally felt a bit better so decided to give this a try to test it out.
wup - 3k
Time Dist spm Split
00:19.9 100 42 01:39.5
00:40.0 200 37 01:40.2
01:01.7 300 36 01:42.8
01:23.5 400 35 01:44.2
01:46.6 500 34 01:46.6
01:23.7 400 36 01:44.6
01:01.2 300 37 01:42.0
00:39.5 200 39 01:38.7
00:19.1 100 44 01:35.5
08:35.3 2500 37 01:43.0
CD - 2k.
Should have done this before Claudius to get a chance at boat one, no hope now! :lol: Back held up well but was my first visit to the pain cave in a while, think I paced it as well as I could - not much to be gained there. :(
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Re: January CTC - Mercian New Year pyramid

Post by JonT »

That's a good effort Spidermac. WE can share a seat in Boat II for a while and look on at Claudius :lol:

Looking at your times you look to have paced that very well with some great splits towards the end. There's too much of a gap between us for me to want to give this another bash.

Well done =D> =D>
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Re: January CTC - Mercian New Year pyramid

Post by Crushy »

3rd attempt.

Not feeling great before starting but adjusted targets on the 'return' to try and take 2s off of previous go.

8:23.9 2,500m 1:40.7 342 1476 36 167
0:18.3 100m 1:31.4 457 1872 43 141
0:38.5 200m 1:36.2 393 1650 37 161
0:59.7 300m 1:39.5 355 1522 33 169
1:22.9 400m 1:43.6 315 1382 31 172
1:45.6 500m 1:45.6 297 1322 30 175
1:22.4 400m 1:43.0 320 1402 32 176
0:59.3 300m 1:38.8 363 1547 35 175
0:38.4 200m 1:35.9 396 1661 39 174
0:18.8 100m 1:34.0 421 1750 41 164

Slightly too quick on the first 100.
200-400 about right.
Was feeling good so went approx 2.4s quicker than intended on the 500.
400 and 300 pretty much on target but 200 and 100 were a struggle and behind target.

Don't know if I had stuck to target on the 500 I would have had more left for the 200 and 100 and whether that would have given me a better time at the end.

Finished 3.3 seconds up on previous so happy with that.
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Re: January CTC - Mercian New Year pyramid

Post by Crushy »

BTW 'Sharing' more than I normally would do.

It seems to help me think through my plan for the next one.

Sorry if it's a bit verbose.
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Re: January CTC - Mercian New Year pyramid

Post by JonT »

Crushy wrote: Thu Jan 14, 2021 12:59 am BTW 'Sharing' more than I normally would do.

It seems to help me think through my plan for the next one.

Sorry if it's a bit verbose.
I like (a) sharing, (b) verbosity and (c) your improvement on the last session. So, I'm happy :fsbgrin:
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Re: January CTC - Mercian New Year pyramid

Post by Claudius »

Hello, yes lactid acid it is...hope you all have fun with it...i dont. Not so happy, but given the circumstances of closen schools and kindergarten, covid stress at work, combining it with very small health issues on my own i am happy again with my result. In hold habit i started too high...max stroke rate on the first intervals...well if i have another go on this one i´ll try to be quicker on the longer middle pieces of this challenge. I wish you the best, as usual, and congrats to the finishers !
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And how it looks on watopia...rowedbiker App + 30% bias, cruise mode (225w) during rest, incl wu + cd
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Re: January CTC - Mercian New Year pyramid

Post by plummy »

Incredible pace there Claudius - bravo!
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Re: January CTC - Mercian New Year pyramid

Post by fkoene »

Yes, absolutely a great row ^O^
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Re: January CTC - Mercian New Year pyramid

Post by Wolfmiester »

Different league from Claudius there ^O^ =D>
Difficult to 'pace' this one isn't it!
Tried a feel row whilst not trying to blow it in the middle.
The 2nd 400 was my slowest rep at 1:42.5
Total = 8:14.6 / 1:38.9
Off to walk out the lactic in the country lanes ....
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Re: January CTC - Mercian New Year pyramid

Post by fkoene »

Great, Wolfie ^O^ , you inspired me to have another go as well.
During the first 400m there was a phone call, and since I'm on call for my work I had to go and have a look. Was my son who wanted to show his new Covid haircut... In the first four reps I was in total three seconds faster then last time but wasn't sure whether I could keep on going like that. Well, maybe another attempt later on.
After seeing my son's skinhead look decided to go for the one minute challenge. Three meters more then last time, 343 now.
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Re: January CTC - Mercian New Year pyramid

Post by Mat »

Some great rows so far in what looks like a real challenge - both mentally and physically :shock: =D> =D>
Eye watering performance (as ever) by Claudius ^O^ ^O^

After taking most of last month off the erg, I'm currently trying to get a bit of erg fitness back before tackling this one... can't say I'm looking forward to it :twisted:
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