June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

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Grobi
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June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by Grobi »

Hi everybody,

team Garage Athletes have announced the June ctc:

„The GA Summer 6-Miler”
3 miles (4827m)
rest 3min
2 miles (3218m)
Rest 2min
1mile (1609m)
First rep from a standing start, remaining reps can be rolling starts.
Score is total working time for the full 6 miles (9654m)."

Sounds like fun :D
Athletes row, others just play games

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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by jolo »

So basically we are looking at a short 10k with 5 min rest. This looks like fun to figure out.
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by JonT »

I’m thinking 10k-3 as a possible pace??

It may be better to ramp up the pace through the intervals given there is a reasonable amount of rest early on, but I’m a believer that the opportunity with these type of CTCs is in the longer intervals, so hitting those hard and hanging on later is probably going to be my plan. But as most know, my plans and my rows never really align #-o


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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by Iain »

A fairly regularly do a 4k r4', 3kr3', 2kr2', 1k workout (part of Pete's bespoke 10k plan). This was intended to be done starting at 10k pace with each interval 1S/500m quicker than the last. In practice I always find that I can go quicker than that on the 2k and much quicker on the 1k. the 3k is usually the tough one. By comparison I suspect that the 2 miler will be the tough interval. As such I am hoping to do close to 30' pace on the first 2 and then substantially quicker last (starting at 5k pace and then speeding up as I can). I thought that this was over the allowed maximum of 7.5k for intervals? It all comes down to the original debate about whether the "must fit into an hour" requirement includes a warm up and cooldown. I suspect that this could be justified by the slower rowers not requiring a warm up or much of a cooldown! Seems like the theme for this year's CTC's is ones that aren't allowed!
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June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by JonT »

You were absolutely correct about the 2-mile interval Iain.

I intended to do this session as a trial to get a feel for it, and then to have a second attempt later this month. I am still feeling ok after my second COVID jab, but didn't want to push my luck. As you all know, plan and execution never really align in my rowing world!

My 10k last year was one of my softest times, with a pace of 2:03. I decided to have a go at:

3 miles - r26 - 10K
2 miles - r28 - 10k-3
1 mile - r32 - 10k-6

Looking back now, this was obviously quite aggressive, but remember my 10K time was not stellar, and I could always back off if necessary :^o

The first interval went better than planned. I came in at 10k-2 and was tired but not dying. HR was at 90% and I had three minutes to recover. I managed the rating increase in the second interval, but made no difference at all to the pace, coming in at 10k-2 again. I backed off quite a lot mid-interval when I saw how quickly my HR was increasing. Managed to complete this one at 92% HR. The final interval was a lot better. I struggled to keep to 30spm, but did accelerate quite hard in the last 300m and managed 10k-6 somehow. My HR was at max at the end and I felt quite nauseous, probably because I had taken on a lot of water to compensate for the heat. The middle interval was by far the hardest, and this really is a long old session to be pushing hard on. Good luck all.

Jon

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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by Iain »

Well done Jon, thanks for doing the "scouting" so I only have to do once. Looking at Nonathlon times the middle aged lightweights are well matched for sessions of this type, although I suspect that your time is unlikely to be beaten by the rest of us (certainly not me).
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by Mat »

Nice one Jon =D>

After a few half-hearted rows that ended almost as soon as they began, I figured that this one would be a good session to get me working to the end.

As usual, not sure about current form so figured somewhere around 8k/30' pace would be a reasonably hard - turns out that I pretty well got it right for where I am right now. Second interval was really quite hard, but there was a bit left to finish the third one strongly.

I'll hope to improve a bit by month end if I can string together some regular sessions [-o< Sub 1:50 pace would be nice :twisted:


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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by Kevinhorne44 »

Outstanding effort Mat =D> =D> I'm a million miles away from that form at the moment.
Look forward to seeing the next effort!!
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by JonT »

Great pacing and great pace Mat =D> =D>
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by jolo »

Managed a 1:57.2 pace for this one. Pretty much my first rowing this month. Might try again if I have time. :D
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