July CTC - 5k/2k 7min rest, 1 at 20SPM

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Iain
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July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Iain »

July CTC from Sub 7 IRC:

A long rest for the wicked. :twisted:

5k/2k or 2k/5k (you choose the order)

7 minutes rest between reps.

One of those reps must be done at 20spm. 30 second time penalty for every 1spm over the 20, ie 21spm = 30 secs, 22spm = 1 minute, etc etc.


Not sure of this one. I think will be faster to do the 2k at 20SPM as the shorter distance has a bigger effect than the greater rating differential. Not sure on the order. It comes down to the recovery achieved. After 7 min I would expect breathing and HR to be back to normal, the 20SPM is going to leave tired muscles. The issue is will a free rate 5k leave more tired muscles? Thoughts appreciated although I still have to do this months :oops:
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by paulgould »

I think that 2k@20spm followed by the free rate 5k would be the quicker option - I am thinking of having a few goes at this one with a free rate 2k to start as one workout in order to get a 2k SB in - I have already done a fairly hard 5k this season and not likely to better that by much.
I am assuming that rep 2 is off a rolling start(not that it matters much).

Iain - do this month's CTC in lieu of replying to this post :lol: :lol:

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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by duffyoz »

This sounds quite dreadful really.

First thoughts 2k at 20 followed by an all in 5k. Hopefully I can get this one done a bit earlier in the month perhaps leaving time for a redo.
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by JonT »

duffyoz wrote: Sun Jun 27, 2021 12:04 am This sounds quite dreadful really.
Agreed. I am torn between (1) Fast 5K to give myself a SB time and then hold on for the 2K at R20 or (2) 2kr20 first and then blast the 5k.

(1) is efficient in terms of getting an SB on the board. (2) is probably going to give the best result for CTC.

Of course, I could do this twice I suppose.

Jon

P.S. Moved topic to main forum along with the other CTC posts. Hope that's OK.
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Iain »

Sorry, meant to put in main forum, thanks for sorting it out Jon.

Interested that you both think doing the 2k R20 will have less impact on the 5k than the other way around. Have never timed a 7 min rest so don't know whether that would be enough to recover from an all out 5k. I am tending towards doing the 5k first as R20 even for 2k is going to fry my legs. At the moment really struggling to hold anything above R22 so don't think I would do a decent 5k afterwards as it would require this to be done at a higher than normal rating (or be slower). After the 2 x 10 min R20 I think I can bully myself through a 2k after the decent rest. The only issue is whether 7 min is long enough to recover from a sprint finish on the 5k (I normally only sprint in last interval although I have split the pre-sprint push into the penultimate interval when the last interval is 1 min or shorter.

Will see as I can't see myself doing this more than once.
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by plummy »

My thinking is to do the 2k @ 20spm as the overall time loss will be less than trying to do a 5k @ 20spm. I'd do the 2k first as I think my legs would actually appreciate the rate increase for the later 5k where you can adjust your rate on a whim depending how you feel.
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by jainser »

This does not appeal to me at all!!
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Claudius »

Well done all June finishers ! ...sorry, forgot to write about June CTC, the 2 miles in the middle were awful. With the July CTC... sub7 has once again shown great inventiveness. I deliberately chose the 2k with strokerate restriction followed by the hardcore timetrial over 5k.The approach was as follows: take the 2k in the sweetspot area - because I am slow as a snail with stroke rate restriction. A classic K3 Workout. Recover well in the 7 minutes - and since I used up some reserves, the following 5k will almost mirror the MLSS - with submaximal heart rate. What would Hannibal say - I love it when a plan comes together. I don't mean the result as a performance, but rather the interaction of what I expected and what came out of it. And for a all out 5k...i think my s/m is still reasonable for a Lwt @ DF 119 ;-)...but aren't we all a bit crazy?
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by paulgould »

Some very quick efforts already!!!

I had a first go at this starting with a free rate 5k - first leg was very comfortable, fatigued a bit on the 2kR20 - DF felt perfect for the free rate but a bit too heavy for the restricted rate .

Tale of the tape:

Leg 1
distance : 5k -
time : 20:01.2
spm : 24.0
DF : 255

Leg 2
distance : 2k-
time : 8:02.5
spm : 20.0
DF : 255

Total : 28:03.7

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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Carole S »

Interested to read abt all yr efforts
BRAVO EVERYONE
my lack of speed is why I dont join you I dont want to sink a boat..see weightloss discussions on t'other thread
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by plummy »

Carole S wrote: Sun Jul 04, 2021 7:03 pm Interested to read about all your efforts
BRAVO EVERYONE
my lack of speed is why I don't join you I don't want to sink a boat...see weight loss discussions on the other thread
Any lack of speed is of little consequence. The CTC challenge rewards participation and the more boats we float, the more points Free Spirits is awarded. We often have a lack of ladies so any time is beneficial to the team :D
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Wolfmiester »

hear hear Mr Plumb!
Well done gang, some cracking efforts already on the 6th of the month =D> =D>
I'd say 2k R20 is the only way to go personally.
Mine went better than expected, after a paltry 69k on the erg this season.
2k 7:44.4 R20 / 1:56.1
5k 19:10.2 R25 / 1:55.0
total 26:54.5 / 1:55.3

Good luck everyone.
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Carole S »

I have found and read the rules of the CTC I didnt realise that every boat needs a lady lol
so :fsbgrin: I may have a go albeit it will be slow Im warning you--Im on betablockers I cant do fast ! BUT also I THINK my Pete may be a lightweight so he may have to be persuaded to join in too !
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by paulgould »

Carole S wrote: Tue Jul 06, 2021 5:41 pm I have found and read the rules of the CTC I didnt realise that every boat needs a lady lol
so :fsbgrin: I may have a go albeit it will be slow Im warning you--Im on betablockers I cant do fast ! BUT also I THINK my Pete may be a lightweight so he may have to be persuaded to join in too !
Hi Carole

Don't worry about what pace you are doing - at least you are active, probably more so than 95% of the population.
As far as the BB dosage goes - I have been on Beta Blockers(and just about every other heart medication :lol: :lol: ) for the last 9 years and in that time I set most of my PB's - they only really hamper you if you are wanting to do flat-out sprints imo.

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12 hr - 139300m
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Carole S »

Thanks for the encouragement
I tried my best this morning and after a lot of faffing abt setting up a Concept Forum account to be able to log a result
Im in Boat 2
2k 17.10.3
5k 38.44.4 a season best by 10 secs on previous
Total 55.54.8
The worst bit was trying to keep the rate down to 20 in the 2k
Then I pushed the drag up higher than Ive recently had for the 5k (I could do higher drag when I was 18 stone in my 40s than I can now Im 11+ in my 60s !!)

And now I need a big mug of coffee
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Mat »

Some great performances already this month - well done to all =D> =D>

I'm enjoying the debate on which way to approach this one - for me I can't imagine doing a good 5k after a low rate 2k :shock:

So, I had a go last night and somewhat overcooked the 5k from the start - going in at sub 1:50 pace and really struggling for final 1500m, ending up at 1:51 average. The 2k R20 started okay, but the after-effects of the 5k then came back to bite and I ended up putting the handle down at less than halfway :oops:

So... more work to do before the next attempt!
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Carole S »

My husband Pete has also been encouraged into having a go today as a lightweight :fsbgrin: :fsgrin: =D>
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by Kevinhorne44 »

My first attempt 🤢

2k 7:29.2 @ 1:52.3 R20
5k 19:10.3 @ 1:55.0 R23

Total = 26:39.5

I will be giving it another go 🙈🙈 I just haven't got my speed shoes on yet.
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by plummy »

Mat wrote: Wed Jul 07, 2021 9:13 am Some great performances already this month - well done to all =D> =D>
I'm enjoying the debate on which way to approach this one - for me I can't imagine doing a good 5k after a low rate 2k :shock:
So, I had a go last night and somewhat overcooked the 5k from the start - going in at sub 1:50 pace and really struggling for final 1500m, ending up at 1:51 average. The 2k R20 started okay, but the after-effects of the 5k then came back to bite and I ended up putting the handle down at less than halfway :oops:
So... more work to do before the next attempt!
My first attempt went as expected in that after a 2k @ 20 spm, the "freedom" to free rate the following 5k meant that I was "initially" finding a good pace relatively easy. My wheels feel off as usual so it became a nightmare of slowing down and hanging on as I really didn't want to do it all again. For the fitter/younger ones I still think the 2k @ 20 is to start is the better way to approach this
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by jainser »

Nice rowing everyone
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July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by JonT »

I decided the easiest way to do this mentally was to do the 5k (open) first and get it out of the way and then just hang on at r20 for the 2k. I think I got it right. Doing the 2k knowing the 5k was still to come would have been an open invite to "the voice".

I decided on a pace of 5k-2 as a sensible target. I over cooked it and was really tired after the 5k - more legs than lungs though which is encouraging (maybe the cycling is helping on that front). I actually really enjoyed the 2k. Just set a pace I thought I could hold without damaging knee or shoulder and kept it there for the distance.

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Good luck all. I would recommend this route if you are having trouble convincing yourself to have a go.

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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by spidermac »

Nice one JonT, have already decide on the sae plan as think I could lose more time doing the 5k after a 2kR20!!!
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by spidermac »

Had a go at this today - don`t think much to be gained!!!

19:04.0 5000 29 159 01:54.4
07:56.4 2000 20 159 01:59.1
Total:
27:00.3 7000 26 159 01:55.7
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by JonT »

Well done Spider. As ever you and Claudius will push me down through the boats :fsbgrin: :fsbgrin:
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Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

Post by jainser »

Still can't bring myself to do this but hat off to all that have. Looks tough!!
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