August Hakuna Tabata CTC

[Iain]

Well did as promised, not as bad as expected, really strange feeling accelerating really slowly at the start of later intervals in each set and then able to hold highest split achieved. One interval took me 3 strokes to break 2:00 pace! Sorry Chris, it was possible to dip under you after all, but if you go again I promise not to have another go! s you can see below struggled in second half of each set, although with the pace I achieved on last 2, I should have pushed harder as the end neared. Also should have pushed final interval of first set as surprisingly well recovered after pushed last of second set, but not worth the discomfort (and hassle recording it) for the extra few metres possible. In the end 2.1S/500m quicker than 1k SB from last season which is about where I am at the moment. Gory detail below in case anyone interested! 2 ladies and a gent for 4 boats. DEspite surprise not enough to get me on the river yet!

Time Distnc Rate Pace Hrmax % HRmin %
00:20.0 91 36 01:49.9 117 63.6% 102 55.4% - ahead of 90m target
00:20.0 91 36 01:49.9 136 73.9% 115 62.5% - kept pace as know will catch up
00:20.0 91 36 01:49.9 158 85.9% 134 72.8% - still feels too easy
00:20.0 90 36 01:51.1 161 87.5% 156 84.8% - first harder interval
00:20.0 90 36 01:51.1 162 88.0% 159 86.4% - surprised got to this when 1:56 on 3rd stroke
00:20.0 90 36 01:51.1 166 90.2% 161 87.5%
00:20.0 90 36 01:51.1 169 91.8% 164 89.1% - catch up all way, but set nearly over
00:20.0 90 36 01:51.1 168 91.3% 165 89.7% - too conservative as HR recovered well by 1' in.
2:40.0 723 36.0 1:50.7 169 91.8%

00:20.0 91 36 01:49.9 145 78.8% 120 65.2% - despite slow start, feels easy again
00:20.0 92 39 01:48.7 157 85.3% 144 78.3% - quicker start
00:20.0 91 39 01:49.9 163 88.6% 153 83.2% - can't accelerate fast, 2:01, 1:58, 1:56 already
00:20.0 90 39 01:51.1 170 92.4% 161 87.5% - paying for faster pace
00:20.0 90 39 01:51.1 172 93.5% 165 89.7% - 2:01; 1:59; 2:02! so catch up
00:20.0 89 36 01:52.4 168 91.3% 160 87.0% - 2:03 first stroke in interval despite pre-stroke
00:20.0 89 39 01:52.4 170 92.4% 160 87.0% - fight to get to pace, 84, 86, 88 predicted despite push
00:20.0 92 39 01:48.7 169 91.8% 158 85.9% - pushed hard after "full" recovery in first 2', HR peak 15" into rest.
2:40.0 724 38.3 1:50.5 172 93.5%

00:20.0 91 36 01:49.9 162 88.0% 128 69.6% - making hay, line in sight!
00:20.0 91 39 01:49.9 168 91.3% 162 88.0% - I will hang on
00:20.0 91 39 01:49.9 171 92.9% 167 90.8% - felt tough, finish not assured!
00:20.0 89 36 01:52.4 171 92.9% 165 89.7% - daren't push harder
00:20.0 89 39 01:52.4 174 94.6% 170 92.4% - fighting to get any accel
00:20.0 89 36 01:52.4 178 96.7% 173 94.0% - missed start, all I had
00:20.0 93 42 01:47.5 174 94.6% 170 92.4% - sprint strokes, why couldn't I do that before?
00:20.0 94 48 01:46.4 176 95.7% 168 91.3% - all out thrash.
2:40.0 727 39.4 1:50.0 178 96.7%
8:00.0 2173 37.9 1:50.4 178 96.7%

[Iain]

1 day left. Currently missing 2 ladies. It is a bit fiddly to set up, but if maximising your result isn’t important, you can always row through the 10” rests although try and pull just before or as the 20S starts or you lose metres. Then it becomes 3 x 4 min 2 min rest!

[stumpy]

Time Meters Pace Watts Cal/Hr S/M
8:00.0 1,970m 2:01.8 194 966 28 141
0:20.0 80m 2:05.0 179 916 30 118
r: 0:10 36m
0:20.0 85m 1:57.6 215 1039 30 135
r: 0:10 36m
0:20.0 82m 2:01.9 193 964 30 139
r: 0:10 35m
0:20.0 82m 2:01.9 193 964 30 140
r: 0:10 35m
0:20.0 81m 2:03.4 186 940 30 140
r: 0:10 34m
0:20.0 80m 2:05.0 179 916 30 136
r: 0:10 34m
0:20.0 81m 2:03.4 186 940 30 133
r: 0:10 35m
0:20.0 81m 2:03.4 186 940 30 133
r: 2:00 90m
0:20.0 84m 1:59.0 207 1013 30 111
r: 0:10 36m
0:20.0 83m 2:00.4 200 988 30 140
r: 0:10 33m
0:20.0 83m 2:00.4 200 988 27 143
r: 0:10 31m
0:20.0 81m 2:03.4 186 940 27 145
r: 0:10 33m
0:20.0 81m 2:03.4 186 940 27 146
r: 0:10 32m
0:20.0 81m 2:03.4 186 940 30 146
r: 0:10 32m
0:20.0 81m 2:03.4 186 940 27 148
r: 0:10 32m
0:20.0 80m 2:05.0 179 916 27 148
r: 2:00 38m
0:20.0 88m 1:53.6 239 1120 33 139
r: 0:10 36m
0:20.0 85m 1:57.6 215 1039 30 148
r: 0:10 30m
0:20.0 82m 2:01.9 193 964 30 148
r: 0:10 31m
0:20.0 81m 2:03.4 186 940 27 150
r: 0:10 25m
0:20.0 82m 2:01.9 193 964 27 150
r: 0:10 23m
0:20.0 82m 2:01.9 193 964 27 151
r: 0:10 25m
0:20.0 81m 2:03.4 186 940 27 152
r: 0:10 22m
0:20.0 83m 2:00.4 200 988 27 152
r794m

[Iain]

I see you did these as true Tabata not holding back, braver than me! Really strong last set.