February ctc - 3x2k, 5‘r, no restrictions

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Grobi
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February ctc - 3x2k, 5‘r, no restrictions

Post by Grobi »

Hi everybody,

team Germania has decided on the February ctc:

„Old school 2k pieces“ 3x2000m, 5min rest. No restrictions“

Sounds like fun :^o
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by JonT »

I actually like the sound of that. Reasonable rests and a recognisable distance that isn't super-sprinty.
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Kevinhorne44 »

JonT wrote: Thu Jan 28, 2021 7:56 pm I actually like the sound of that. Reasonable rests and a recognisable distance that isn't super-sprinty.
That's what I like to hear 😎 A man optimistic at the thought of pain 😂

At least I know my pacing on this one 😎 I'm use to a far more sadistic 3 minute recovery 😳😳
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by JonT »

Kevinhorne44 wrote: Thu Jan 28, 2021 7:59 pm That's what I like to hear 😎 A man optimistic at the thought of pain 😂

At least I know my pacing on this one 😎 I'm use to a far more sadistic 3 minute recovery 😳😳
I'm just looking at this as Pete Plan Week 2 Day 3 with permission to HD after the first three intervals :lol: :lol:
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Iain »

Jon, annoyed that I saw this just after completing a 4x2k! Fopr the record I use 4min rest (as that is what Pete moved to after the PP was established), so extra min a luxury! In my experience H/D on an attempt to do 4 will be slow as I always find something extra on the last interval! Also, I fear that moving to 3 intervals makes it MORE dasterdly as it will be sub 5k pace. 5k pace is about holding at a "sustainable" limit with a huge price to pay if you go too fast and little option to recover time from going too slowly earlier. So will have some of the standalone 2k feel about it (building discomfort that you hang on through), so I feel all 5 min will be required to recover! Personally I don't think there are easier interval sessions, just ones that can be done faster! So limiting the rest allows a slower pace that for 2ks is a plus as it means that you don't quite push to the 5k limit.

Steve, you have done quite a lot of these in the past (from P 5K P), what did you find maximum pace to be?

Actually considering deliberately doing this twice to establish and be confident in the pacing before trying to do my best.

Will see what I feel like next Thursday when its time for my next long intervals, but will probably give it a week or 2 from the 4 interval version.
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by JonT »

Well my first attempt didn't go to plan! My SB 5K (which is also my PB) is at 1:55.8. So I thought I would be fairly conservative and aim at 5k-1. Unfortunately I had done quite a hard weights session the day before which was leg-focussed, and I soon discovered that that session was "still in my legs" #-o

Time Meters Pace Watts Cal/Hr S/M HR
23:30.5 6,000m 1:57.5 216 1041 27 181
7:39.6 2,000m 1:54.9 231 1094 29 179
r: 5:00 1,007m
7:55.5 2,000m 1:58.8 208 1017 27 179
r: 5:00 954m
7:55.5 2,000m 1:58.8 208 1017 27 186
r1,961m

I knew after the first session that I was doomed. My HR was at 95% max (which can't be explained by the state of my legs, or can it?) and my legs were screaming (which certainly can be explained by the weight training). This was all confirmed in the second interval and I almost did an HD at this point, but decided just to plod through each session. These both came in at 5k+3 and despite that my HR was still very high.

It just wasn't my day, but I do like this session and will probably use it quite a lot this month as my hard training sessions. I'm not sure my 5k pace is a good measure either. I was in a particular good patch of rowing earlier this season and I dont think I could match that pace at the moment.

Things can hopefully only get better! [-o<

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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Kevinhorne44 »

Elevated HR is down to fatigue because your not fully recovered from your weights 👍 or a low level infection??
I think you'll be close to 1:56 or less with a fully recovered system 😎 great effort though !!
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Wolfmiester »

Certainly I'd think current 5k -1 would be a nice firm effort, but -2 or even quicker should be possible.
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Crushy »

Thinking that my 5k SB was done under better conditions and a bit better fitness, I went for 1:55 (5k + a bit).

22:55.3 6,000m 1:54.6 232 1100 28 170

7:39.8 2,000m 1:54.9 230 1093 28 165
7:39.7 2,000m 1:54.9 231 1093 28 169
7:35.8 2,000m 1:53.9 237 1114 28 177

Pretty happy with that, might be able to go a little quicker but not a great deal I think.

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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Kevinhorne44 »

Crushy wrote: Wed Feb 03, 2021 5:10 pm Thinking that my 5k SB was done under better conditions and a bit better fitness, I went for 1:55 (5k + a bit).

22:55.3 6,000m 1:54.6 232 1100 28 170

7:39.8 2,000m 1:54.9 230 1093 28 165
7:39.7 2,000m 1:54.9 231 1093 28 169
7:35.8 2,000m 1:53.9 237 1114 28 177

Pretty happy with that, might be able to go a little quicker but not a great deal I think.

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Dipping into the 53s 😎😎 great effort. This is going to be a very interesting month.
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by fkoene »

First serious row session since a week and a half, started out carefully because of that. Felt alright, managed to speed up every rep. Maybe next time I might start with the pace I ended with this time.
First boat afloat now.
Good luck everyone, it's fun :fswink:
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Claudius »

Hello...

...had a go on Tuesday...strange days...I received my vaccination on 13 January...from 15.1. till 22.01. massive fatigue...pcr 24.01. positive (i am working at KH Tirschenreuth...hotspot in Germany)...today last day of quarantäne...so intensity due to this news...just minimal...January was more a 90-95 low intensity month rather 80/20. Anyway this go for the ctc was a high intensity workout (as usual on a ctc attempt) :twisted: ...but not 100% ...90-95% and again a ocd fail row...this last interval-stroke rate :roll:
a well done to all who give it a try...may it be a all-out effort or not...have fun

the splits
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Wolfmiester »

well done guys =D> =D> =D>
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Kevinhorne44 »

All strong numbers everyone 💪💪

Claudius your resting metres are also out fella 😉😜 do I read that correct that you have tested positive for covid 19 only 11 days after you first vaccine ?? 😳😳
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Grobi »

Some great results already early in the month =D> Claudius, I can't wait to see a full attempt of yours. I'm not sure though that high intensity sports is a good idea when you're tested Covid positive?

After about four weeks of mostly meter munching for the VTC and the January Revolution it was time for a hard workout again. So I had my first go at the ctc:

Annotation 2021-02-05 125702.jpg
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I kind of liked this session (which obviously means I was just not going hard enough :lol: ) and will have at least one more go at this.
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by JonT »

Well done all. Some great early efforts on here.

I had another crack at this. I know I previously said that I was going to enjoy this month.....I changed my mind.

The pace on my last effort was all over the place with 1:54.9/1:58.8/1:58.8 finishing in 23:30.5. :oops:

I set the pace to match the average from that last session hoping I could be more even and accelerate in the last 2k. Things never go to plan. #-o

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I’m pleased with the 21sec improvement and the more even pacing. But the HR tells you how hard I found it. I was so close to throwing up at the end after a final 250m burst.

I think I’ll leave this alone now and look at the 2k for the IRL.


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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Claudius »

great rows Jon and Peter !

thx...my Covid Test was positive on 25.01...with a ct value over 30...a weak positive test...and it was already negative on 28.01...i wouldnt do any sports with a high positve test AND Symptoms...i had no symptoms except fatigue after vaccined...

...row on... :D
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by wojtek »

So I just did this after getting back on the machine a couple of weeks ago. Kept the first leg to 2:15 pace, got in at 2:13.8
The second leg I pushed: think I went a bit fast for the first twenty strokes, then faded a bit but picked up at the end (and no, Mr Plumb I did not fall off the machine), but I did come under 2.00 pace which was the goal (1:59.6). Very tired by this leg, but managed a controlled row to come in at 2:11.8 pace, faster than the first leg. Pretty chuffed, even though it is a long way off what I know I will get to in the coming months. Three weeks ago after a step test it was suggested that my 2000 pace would be 9:27/500m.

Glad I have got to under 2.00 pace. With more work I know my 1:59.6 pace is nothing much to write about, but in a couple of months I hope this will be my pace for the 60 mins, and I will try and get sub 7 by the big five-0 in July. Bring on the Pete Plan!

Oh, and for some reason I am top of my weight category and age for the 5000m and 60 mins for people in Colombia. I know there's only a couple of people who row in Colombia, bit I'll take it!

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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by JonT »

Well done Woj - all heading in the right direction, and it sounds like you have a good set of targets.

Top of any ranking table is the place to be :fsbgrin:
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Wolfmiester »

Love it Woj! 😄
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by fkoene »

Great, Woj, hope you'll achieve your goals.

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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Rob C »

Thought I'd try this to find out how bad my ability is after so long of not being on the erg (not that my ability was much good first time around), and that I've only been back for a month or so.

As expected I'll prop up the bottom of the rankings and my weight will probably have sunk any boat I might have been let into:


Time Meters Pace Watts S/M HR
26:20.1 6,000m 2:11.6 153 23

8:51.3 2,000m 2:12.8 149 23 142
8:48.0 2,000m 2:12.0 152 23 150
8:40.7 2,000m 2:10.1 159 23 159

I'll give it another go later in the month, but this was already faster than I'd managed for a single 2k so far on my return,
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Iain »

Rob, well done at doing this, I have already failed once! Next time, you might like to try and increase your rating at least in the latter part of the last one.

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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Wolfmiester »

Well done Rob!
Times don't really matter (except personally! :-) ) it's another seat being filled that is the plus.
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Re: February ctc - 3x2k, 5‘r, no restrictions

Post by Wolfmiester »

Wolfmiester wrote: Wed Feb 03, 2021 8:02 am Certainly I'd think current 5k -1 would be a nice firm effort, but -2 or even quicker should be possible.
In hindsight I wish I'd kept my mouth shut :lol:
Time to step up though, and the above target did seem a little daunting when split in to 3 x 2k.
I've not actually managed it yet, but my current 5k should be roughly 1:51.0
So here we go;
1 - 7:22.5/1:50.7/27 just under 1:51 seemed a good cruise
2 - 7:19.8/1:49.9/27 was intending to pick it up a little, but didn't really expect to dip under 1:50
3 - 7:10.7/1:47.6/29 pretty happy with that, ok sprint for last 300. Small erg cough now
total 21:53.3/1:49.4 and target pacing met.

Well done everyone so far, and good luck to those still planning ...
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