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

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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
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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.

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

Post by Wolfmiester »

lol, nice one Joe. 1;57.3 :-)
Rowed 'on feel' and found it went pretty well.
1:58.4 / 1:57.2 / 1:54.5

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

Post by jolo »

Nice one Steve! Our splits were pretty close. 1:58.7, 1:56.1, 1:54.7
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by duffyoz »

Having no idea of where my 10k time is at the moment, I just fixed on beating a mate who rows for a different team. I always have to remind myself that most of the times you see here or on insta are from men not 55+ women. All my training is, and has been, based on 80% HR, since I started back in March so this rating up business takes a bit of mental focus. I'm happy where this is at as a benchmark for now. Some mild issues form an old hip labral tear that flared up and is taking its time to completely settle, which means the left quad seems to get tired first. The hip itself isn't a bother when rowing, lucky for me, and anyone around me that would prefer I didn't lose my sanity :D .

Started below the target pace, struggled to hold at the planned 27/28 rating and settled into 26. That middle bit seemed to go on way longer than was necessary :lol: . Perhaps a habit now but this ended up pretty much on the 80% HR line with an increase in the last 1609. Room for improvement - yes - time to have another go - no.

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

Post by jainser »

Good rowing guys.

Had my one and only go at this
1:53.7 / 1:53.4 / 1:51.4
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by spidermac »

Had a go today - 1.56.2/28spm Splits - 1.57.0/1.56.2/1.53.5.
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by Iain »

Excellent rowing. After failing Saturday will try and get this done Wednesday. That would mean that we would be 2 ladies short of 5 boats otherwise there will be a lot of lightweights waiting on the bank!
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by Paul Victory »

I decided that I would have my first row of the season today and what better way to start than this month's CTC. Survival was my only goal and I did by far my slowest ever CTC, covering the 6 miles in 46:11.5 @ 2:23.5 pace.
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Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Post by JonT »

Some great, late efforts going in here. =D> =D>

I am just a couple of seconds off a move from boat 4 to boat 3. Very tempting, but I seem to have picked up a shoulder niggle which is far worse this evening after a gentle 30:00r20 session today, so I may be forced to leave things as they are.
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