March ctc - 4x4'/4'r

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Grobi
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March ctc - 4x4'/4'r

Post by Grobi »

Hi everybody,

Team RC Mantova have announced the ctc for March:

"4 x 4 minutes with 4 minutes rest intervals. First from a standing start, the others as you wish. Record the distance covered during the active efforts."

Sounds like fun :^o
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Re: March ctc - 4x4'/4'r

Post by Claudius »

Thats the remake of our four cubed ctc in 2017. Interesting to have a comparison! And I really like a bit longer intervals than 1min!
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Re: March ctc - 4x4'/4'r

Post by JonT »

Any thoughts on pacing? 1k + 2 seconds maybe?

....of course I have my own pacing approach which is just to row slightly faster than Plummy 😬
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Re: March ctc - 4x4'/4'r

Post by plummy »

JonT wrote: Mon Mar 02, 2020 7:12 am Any thoughts on pacing? 1k + 2 seconds maybe?

....of course I have my own pacing approach which is just to row slightly faster than Plummy 😬
I think you may be quite a bit faster than me this month. I hurt my back (lower left side) last week and it's not wanting to get better very quickly at all. I think you are going to have to put a score up without a target to aim at this month :(
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Re: March ctc - 4x4'/4'r

Post by fkoene »

I hope you will be able to give him some competition later this month, Plummy. I wish you a speedy recovery.

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Re: March ctc - 4x4'/4'r

Post by MaxMacLaren1 »

JonT wrote: Mon Mar 02, 2020 7:12 am Any thoughts on pacing? 1k + 2 seconds maybe?
4x4m 3mr is a routine I've done in the run up to 2k races and it's tough. My SBs for the last 2 years are 1:43.5 and 1:43.6 which is about 1 second above my best 2k times. The extra minute rest will help but I've no idea by how much.

The key factor is distance. If someone does 1,200m in 4m and someone else 800m then the relationship to their 1k pacing will be totally different. In my case 1:43.6 equals 1,158m. The shape I'm in now I'll be happy with sub 1:45.

Hope Plummy and Erik are fit by the end of the month :fssmile:.
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Re: March ctc - 4x4'/4'r

Post by Wolfmiester »

Sorry Jon, but there is no way this is 1k +2s !! :evil:
I thought 2k +3 might do it (given the results from Jan 17).
So I aimed for 1:48. This is how it went.
1 - 1115 / 1:47.6
2 - 1113 / 1:47.8 realised at this point I'd need to slow down
3 - 1081 / 1:51.0 small 'rest after 3 min
4 - 1109 / 1:48.2 another small rest but managed to blast the final 30s
4417 @ 1:48.6 (which is 2k +3, or there about)
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Re: March ctc - 4x4'/4'r

Post by JonT »

plummy wrote: Mon Mar 02, 2020 9:53 am I think you may be quite a bit faster than me this month. I hurt my back (lower left side) last week and it's not wanting to get better very quickly at all. I think you are going to have to put a score up without a target to aim at this month :(
Oh no! Heal well Mr P
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Re: March ctc - 4x4'/4'r

Post by JonT »

Wolfmiester wrote: Thu Mar 05, 2020 6:53 pm Sorry Jon, but there is no way this is 1k +2s !! :evil:
I thought 2k +3 might do it (given the results from Jan 17).
So I aimed for 1:48. This is how it went.
1 - 1115 / 1:47.6
2 - 1113 / 1:47.8 realised at this point I'd need to slow down
3 - 1081 / 1:51.0 small 'rest after 3 min
4 - 1109 / 1:48.2 another small rest but managed to blast the final 30s
4417 @ 1:48.6 (which is 2k +3, or there about)
Thanks Wolfie. I'll try that out as a target then. =D>
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Re: March ctc - 4x4'/4'r

Post by fkoene »

Well done so far. Two boats afloat already, great.

Tried it as well but didn't finish. Was also watching my favorite football team and they just kept scoring so I was lacking the focus for my rowing. I think I agree with Wolfie's pacing suggestion. But since my January 2K wasn't optimal in stead of going for 1:52 I'll be aiming for 1:50.
Though I can imagine I'll adjust that goal while I'm at it.
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Re: March ctc - 4x4'/4'r

Post by Grobi »

Six days into the challenge and already two boats afloat, this seems to be quite popular :fswink:

Had my first go last night, aiming at a 1:53 pace for the first rep and then see how it goes. This is how it went:

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First rep went well so I decided to sharpen things up a bit in the following reps. This is 2k+1.5 for me, compared to my latest 2k for the February IRL challenge. Does that mean I have to do the 2k again because they seem a bit soft now? :shock: :lol:
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Re: March ctc - 4x4'/4'r

Post by Iain »

Grobi wrote: Fri Mar 06, 2020 11:01 amFirst rep went well so I decided to sharpen things up a bit in the following reps. This is 2k+1.5 for me, compared to my latest 2k for the February IRL challenge. Does that mean I have to do the 2k again because they seem a bit soft now? :shock: :lol:
Only if you "want" to. But given 4x1k in PP is 2k+1S, I think that is a better estimate of what is expected for someone doing mid 1000-1100 per rep. Sorry Wolfie, but I think you might be able to go faster!
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Re: March ctc - 4x4'/4'r

Post by Wolfmiester »

Iain wrote: Fri Mar 06, 2020 1:25 pm
Grobi wrote: Fri Mar 06, 2020 11:01 amFirst rep went well so I decided to sharpen things up a bit in the following reps. This is 2k+1.5 for me, compared to my latest 2k for the February IRL challenge. Does that mean I have to do the 2k again because they seem a bit soft now? :shock: :lol:
Only if you "want" to. But given 4x1k in PP is 2k+1S, I think that is a better estimate of what is expected for someone doing mid 1000-1100 per rep. Sorry Wolfie, but I think you might be able to go faster!
Agree with the pacing Ian, but not the fact that I can go faster. I think I over estimated by current ability! :roll: :lol:
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Re: March ctc - 4x4'/4'r

Post by fkoene »

Started out a bit carefully at my last 2K's pace + 3. Been to the gym yesterday, next time it's better to take a day rest.
But, finished the challenge, the pace almost 1:51. I'm okay with it but hope to better that before the end of the month.
At the moment my focus is more on the gym then on rowing. With the IRL's 10K waiting for me as well that has to change a bit. Hope to improve my 4330 meters then as well.
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Re: March ctc - 4x4'/4'r

Post by JonT »

plummy wrote: Mon Mar 02, 2020 9:53 am I think you may be quite a bit faster than me this month. I hurt my back (lower left side) last week and it's not wanting to get better very quickly at all. I think you are going to have to put a score up without a target to aim at this month :(
Well your pace of 1:54.1 looks pretty good to me Mr P. That is certainly quicker than my current 2k+3 which is what I was planing for :evil:
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Re: March ctc - 4x4'/4'r

Post by JonT »

Just back from a lazy week's holiday where I did a couple of short runs and nothing much else except enjoy some great bottles of red!

An injured Plummy had kindly set my target. My 2k pace this season is 1:52.5, so Plummy's pace of 1:54.1 looked like it would be a challenge.

Time Meters Pace Watts S/M
4:00.0 1,062m 1:52.9 243 27 175 - Felt very easy....for the first 2 minutes :evil: and then I started to worry. HR already way too high. Plummy is in sight, but can I really hang on to the close to 2k pace? :?:

4:00.0 1,068m 1:52.3 247 27 184 - 4 minutes rest felt like an age. Slightly stronger interval, but really felt it in the legs at the end. Close to HR max #-o I can feel Plummy breathing down my neck....and he's injured!

4:00.0 1,060m 1:53.2 241 27 185 - ....and the inevitable fade begins. The second half of each interval has been horrid.

4:00.0 1,058m 1:53.4 240 27 186 - the fade continued, but I hung in despite feeling quite queasy towards the end.

16:00.0 4,247m 1:53.0 242 27 182 - finished just 0.5 seconds above 2k pace....before anyone says it, I know, I know, that must be a soft 2k SB

If you heal I think you can take me Plummy. I don't think I could better that
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Re: March ctc - 4x4'/4'r

Post by Caratacus »

Great to see so many entries already

I actually did this workout last month by coincidence and got 4474m so reasonably happy to more or less match it for the first try with 4473m. Managed 4514m in 2017 so that is the target for the rest of the month
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Re: March ctc - 4x4'/4'r

Post by Claudius »

Had a go for it this morning, nice to have a improvement compared to 2017 - so very happy with the result, infact i did a bit more rowing recently since January- due to job change my ergs position is in the trunk of my car and im doing a lot of low intensity workouts in my emergency shift - so it paid off !

Have some nice rows and i hope i did give Morten and Guy a number to row for ;-)
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Re: March ctc - 4x4'/4'r

Post by Iain »

Managed my most pathetic failure on a CTC attempt ever. 356M into first interval only 1S/500m ahead of target! Always hated 4x1k so not expecting easy ride. Well done all with a score so far! Followed by giving up on HM with nearly 10k to go. Wish I had read IRL comments first. Managed 42:53 10k and used this to set a 2:14 HM pace target, would have been more prepared to slow a bit if I had read of others struggles on the longer distances!
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Re: March ctc - 4x4'/4'r

Post by fkoene »

Second finished attempt on this one. I knew that more then the 4330 meters of the first one would be possible, was thinking og 4400 mtr, maybe I would be able to come near to Steve, who has 4417 mtr. Ended up with 4449 meters, so pretty satisfied with the score. Slightly touched the red zone, but not too much I think.
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Re: March ctc - 4x4'/4'r

Post by Wolfmiester »

Very good Fred, fine form for you. Long may it continue.
I've not got much else to do, apart from long work days, so I may have another attempt :-k
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Re: March ctc - 4x4'/4'r

Post by Iain »

04:00.0 1,010 27 01:58.8
04:00.0 1,011 27 01:58.7
04:00.0 1,018 27 01:57.9
04:00.0 1,035 30 01:55.9
16:00.0 4,074 27.8 1:57.8

Alot harder than the results suggest. Struggled to keep under 2:00 pace from a minute in, but fared better after a rest day. Respect to all who have done this!
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Re: March ctc - 4x4'/4'r

Post by duffyoz »

Finally got around to my one and only attempt at this. Reasonably happy with the end result. Average slightly lower than my current 2k pace of 2.03.3, so all the effort must be working. Not much left to give on this one, and out of time.

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Re: March ctc - 4x4'/4'r

Post by MaxMacLaren1 »

Well done everyone! While I was rowing today I wondered if the lockdown in many parts of the world would stop any regulars attempting the CTC. If there are it would be nice if they were not penalised in terms of the league table because missing a month makes a huge difference. Not sure how best this could be done one way would be to look at the last few months boat positions. For example, if someone was usually in boat 2 they could be awarded the same points this month as those actually in boat 2. Just a thought.

Anyway I hesitate to say that my attempt was enjoyable but it was a lot nicer than most CTCs and I'm happy to get 4595m @1:44.4. At the start of the month I said I'd be happy with sub 1:45 pace and I think the secret was not trying to go flat out. It was certainly hard but I had that Coronavirus thought in my mind about not pushing to the maximum. The aim was to go a bit quicker in interval 1 and get someting in the bank just in case it was needed later, then for 2 and 3 aim for 1.45 and finally see what was left at the end.

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Re: March ctc - 4x4'/4'r

Post by plummy »

Great effort Max - solid set of 4 x 4 mins there.
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