as you might know (or not yet know) it was our choice to define the September ctc. To celebrate our eighteen years of existence we chose the following:
Row 3 x 6’ / 2’r
Three intervals of six minutes each with 2 minute rests. Standing start allowed for the first interval, the following intervals as you wish. There are no stroke rate restrictions. Enter the distance completed within the active eighteen minutes, do not enter any rest meters.
As it is "our" ctc I hope to see many entrants from fellow team members.
Because it is all about the pacing : any ideas? 2k pace maybe?
As ever pace comparisons to distances will depend upon pace as some look at 1200M per interval while others will push for 1800M! As someone nearer the middle I am thinking 2k + 2 or 3, but unsure. Comparing to 4 x 1k r4' (around 2k + 1 for me or a little below) this is longer both in total distance and per interval, while shorter rest might also slow me a bit, hence slower target. 3 x 2k with longer rest is close to 5k pace, so the fastest will see this as a bit quicker than 5k. But interested in seeing early results and comments!
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Thanks for making the selection. To get estimate of drag factor and pace I'll do a test soon with 2' on 30" off. 9x2'/30" in there somewhere to total 18' of work and 4' of rest. Not quite all out should be good for starting pace on the 3x6'/2'.
Heh. Changed my mind and did 5x3.6'/1'. Got a good picture of what I could do. And it was in line with what recent results should predict. But I was disappointed, hoping for better.
I figured that as it’s our choice, I’d better get an early effort on the board. I’m sure I can squeeze more out of this one, but not sure whether I will!
I’m not sure how useful 2k + x comparisons are on this because of the length of the intervals which could be anything from 60-90% of a 2k effort
Good luck all - nice session
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53, 6'2" and trying to get back to 95kg post hip replacement. Looking back fondly on past achievements I've no chance of repeating
Great start Ian. Fully intended to have a go on this my first day of hol, but daughter lined up some jobs for me and can't row when wife working (as erg behind her desk). THose were aggressive starts!
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Good to see so many free spirits already participating in this month's challenge . I had my first serious attempt today, 4831m. This puts me in boat 1, for now. The month is still young, though .
Finally got this done. Intention was to hold 2:02/3s for first interval & half and then try and go <2:00 in last. A while since I have rowed in the middle of the day and felt better for it &/or 3 days off with plenty of sleep.
Time Distnc Rate Pace Hrmax % HRmin %
06:00.0 1,491 28 02:00.7 175 95.1% 114 62.0% Set off <2:00 R29, slowed but not as hard as expected.
06:00.0 1,486 28 02:01.1 179 97.3% 130 70.7% Much harder from 1:30 in, rating higher than expected 06:00.0 1,491 28 02:00.7 180 97.8% 137 74.5% - legs like lead struggled to get rate >26 pace 2:04, pushed from half way when average 2:02.
18:00.0 4,468 28.0 2:00.9 180 97.8%
So happy with average, but not pacing. Into boat 2 at present, but still on bank as we are in need of 2 ladies to float boats 2&3.
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
Hello old friends and Happy 18th Birthday! I hope life is treating you all well and Dave I hope you are fully recovered. Great choice of CTC (no sprinty stuff) and I gave it a good go. Best row in ages!
Max / Michael MacLaren
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MaxMacLaren1 wrote: ↑Sat Sep 14, 2024 2:50 pm
Hello old friends and Happy 18th Birthday! I hope life is treating you all well and Dave I hope you are fully recovered. Great choice of CTC (no sprinty stuff) and I gave it a good go. Best row in ages!
Finally had a provisional attempt today, and not expecting much and intending more of a pace test.
Form is way off at the moment and training very inconsistent, and only real form indicator was a 10k at 2:00, giving me 5k @ 1:55, and 'about 5k with 4 mins rest' somewhere below that - maybe 1:53 on a good day, although not done anything faster than 1:58 for ages (excepting the manic CTC last month).
Saw that Kay had 1:51.7, so my stretch target was 1:52, although my expectation was to maybe do the first, then back off to make sure I got through - probably 1:52, 1:54, 1:56 for a 1:54 average.
Set off on the first interval, and was dreading it the whole way through, but managed to run slightly ahead all the way after a fast start, and get through to the end, and even do a mini-sprint, mainly on the basis that I was intending to back off later on anyway.
1:51.1 / 500 - AvHR 152 - MaxHR 170
Set off on the second with the intention of rowing the first minute at target, and maybe to halfway at a push. Managed this, and although I was suffering, backed off a touch to get through, running at 1:53-1:55 and dropping to 1:52.5 by one minute out. Figured I might as well push at the end and managed to power back down to 1:51.8, now intending to row out the last one at 1:55.
1:51.8 -Av 162 - Max 177
Two minutes more rest, and here we go again. Set off with 10 hard and was running just below 1:52, but then adopted eyes shut and counting strokes, with the hope of getting to half way and then backing off. Had a look at 40 strokes, and discovered I had auto-adapted and was running at 1:54 to 1:56 already. Fair enough, so stayed there, but kept an eye open to avoid falling any further off pace. Got past half way, and felt a little braver so was back at 1:53-4 with the odd 1:55. Coming up to last minute and the Av was 1:53.5, but it occurred to me that I had a sprint left, so I may as well bury myself and see what I could do. Hitting into the high 1:40s wasn't too bad, and now it was 40s, so pushed again and got into very low 1:40s. Coming on on 20s so went as close to all out as I've been for a long time, and was hitting low 1:30s now, and pushed the rate to see 1:30 at the end.
Looked at the Av and was amazed to see it was on 1:51.9, and I was only 1m less than interval 2.
1:51.9 Av 166 - Max 182
Somehow managed to pull a 1:51.6 overall, despite being certain I was nowhere near that form.
5'11", 50 - older, slower, greyer, fatter (and needs to update the sig times too)
Seriously though, your HR is on a different level to mine, so unless you have a very low Max, you easily have more performance there and I doubt I will be able to keep up. Although this probably won't stop me from trying anyway
5'11", 50 - older, slower, greyer, fatter (and needs to update the sig times too)
So this is my first proper hard rowing effort this year after getting back into some proper training on the RowErg. As such, wasn't really sure where my FTP/pace limit was, but I was reasonably happy with my pacing, was a fairly even set of intervals for a first attempt (I might try again if I can psychologically face it! ).
I did go a bit deep/too ambitious on the second interval and paid for it in the third (see image), as my legs still felt pretty rubberised at the start of the interval. Sustaining 1:53 is probably pretty close to my 2K max pace, I'd say, based on my current form/fitness, so that is too hard for a repeated 3 x 6 minute effort, which is obviously close to three times the duration of work!
I think with more optimised pacing 1:56 overall average is probably feasible, maybe even 1:55 if I managed to go super-deep; I still had some some overall HRR left.
Some way off my historic best, but that's fine, gives me plenty to aim for to recover that level as my initial goal.
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Mike & Aren, great results. Aren, amazed that your rate is so steady on an interval that you initially overcooked. Maybe taking a leaf out of Mike's book on the last might make more difference from rating up at the end than you think! Mike, if you can hit low 1:30s you can't have been as cooked as you thought
Great to see 3 boats floated thanks to Brit, Clare and Gaby. Still 2 full boats of men in distress hoping for maidens to launch them!
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
I'd be interested to know what drag factors people opted for. I'm currently an overweight 77kg or so (really I should be close-ish to 70kg and definitely, wihtout any doubt, a "lightweight rower", if I was in good shape, but at least I'm heading in the right direction now...), and set it to around about 125ish for this CTC challenge. So would be interested to know what other rowers who are, say, in the range of 60-80kg, tend to opt for in terms of drag factor/damper setting.
Iain wrote:Maybe taking a leaf out of Mike's book on the last might make more difference from rating up at the end than you think!
I think you're probably right. Even though I felt reasonably good-ish, I still think my overall HR was a little bit on the low side, overall, so whilst it might have been close to my best that Wednesday, it definitely isn't my overall best. I might try again on a weekend morning if I feel like suffering some more, pretty certain I can improve on it by at least somewhat.
I row on 115 at the moment, used 120 when in late 30's. There is one of the good rowers on the C2 Forum who takes DF up for 2ks, but personally find no benefit for anything over 2 min and prefer slightly lower for really long rows. But there is huge variation and the logic that stronger rowers use higher DF and those with the best endurance relatively lower doesn't always work. Paul Gould who used to be a regular on here uses maximum DF and has rowed for hours with the cage removed (DF >300!), although he is very powerful, he has also done 24hr solo rows! Its a personal preference and may be worth adjusting by 5 or so for a week and see whether it allows you to row faster / at a lower HR at the same pace.
Don't be in any hurry to lose the weight, I already have too many challengers for lightweight spots in the CTC
56 year old Lwt (in ability and in weight) trying to develop a technique that doesn't cause hysterics and continue to row regularly.
: any ideas? 2k pace maybe?
Still going strong 
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).
!