December ctc - 15 christmas crackers

[Grobi]

Hi everyone,

team Sub 7 have decided on the December ctc:

15 Christmas Crackers

1 minute
75 secs rest
2 minutes
75 secs rest
3 minutes
75 secs rest
4 minutes
75 secs rest
5 minutes

All reps from a standing start. Record the distance rowed!

Looks like a nice mix of sprint and endurance ability required to master this one. Have fun everyone!

[Iain]

Nasty! Don't like increasing intervals and 75S rest will pass in a flash. Not sure I am brave enough to capitalise on the potentially faster first 2 intervals given what is to come, so not expecting that I will be much faster than 5k pace (given Pete reckons 6 x 1k r1' is about 5k pace). That 5' will feel more like 5 hours!

[Grobi]

At least they didn't go for 24 christmas crackers

[Iain]

At least they didn't go for 24 christmas crackers

If that had been distributed 4'; 8'; 12' with 2'+ rest between, I would actually have preferred it as a clear "long interval" session close to 5k pace! Even more so if done the other way around which I would quite have welcomed!

[Iain]

Please note that the C2 Forum says all reps are from a standing start, even if there is cynicism that it will be obeyed.

Had a failed attempt at this, as suspected it is not nice and tough to know how to pace the early reps. Bailed after 3' having lost confidence halfway through this interval with legs sore, although looking at HR I should probably have carried on.

Time Distnc Rate Pace Hrmax % HRmin %
01:00.0 270 33 01:51.1 156 84.8% 113 61.4%
02:00.0 522 31 01:54.9 164 89.1% 115 62.5%
03:00.0 774 30 01:56.3 169 91.8% 119 64.7%
6:00 1,567 30.8 1:54.9 169 91.8%

[Grobi]

Good find Iain, I'll change the description in the opening post. Although I doubt that the flywheel will come to a complete stop within 75 seconds...

[Iain]

Annoyed at second failure on this, started with very similar stats despite trying to ease off a bit, not sure what my HR was doing in 1', I did over 4k warm up hitting the 1' pace, although not quite up to threshold HR rates. Got through the 4' that I had mentally prepared for, hoping to fight through 5' on the basis that it was too late to quit, not sure why I did , need to grow a pair! Now I have to do it again After a bit of rest (that I think is the real issue, incomplete recovery from ever longer intervals really takes its toll) did 5' at sub 5' and continued on to 30' SB (see PP thread), so legs fine and didn't feel that bad. Next time just need to get through 2' of the 5' and I think I should be able to get to the end.

Time Distnc Rate Pace Hrmax % HRmin %
01:00.0 0,270 34 01:51.1 146 79.3% 104 56.5%
02:00.0 0,522 31 01:54.9 165 89.7% 109 59.2%
03:00.0 0,773 31 01:56.4 171 92.9% 120 65.2%
04:00.0 1,021 30 01:57.5 174 94.6% 123 66.8%
01:28.6 0,375 30 01:58.1 171 92.9% 133 72.3%
11:28.6 2962 30.8 1:56.2 174 94.6%

[plummy]

I was happy to see short intervals for this as my cardio is shot to pieces these days but reluctant to push much at all so this was a pretty "exploratory" effort:

248 ( 2:00.9 ) - knew the 4 & 5 minute reps would be awful so held back in this one
480 ( 2:05.0 ) - used Paul's law as a guide (twice the distance/time, add 5s per split)
712 ( 2:06.4 ) - Paul's law, in my brain, suggested 2:07.5 pace - so this was above target. Huffing and puffing but still some held back in the tank
949 ( 2:06.4 ) - a bit surprised by this pace. Wasn't as awful as I expected. Kept my powder dry for the first 2 minutes
1173 ( 2:07.3 ) - just get the first 2 mins bagged, slow if you have to, don't you dare quit after getting this far

3561m - actually pretty happy. Back feels ok. Legs, feel like they've had a bit of a session. All good - might even have another go at this.

Shame I'm still so fat and no longer a LWT - simply can't manage to lose the 5kg by BP pills appear to have parked around my midriff

Plummy

[Iain]

Well paced effort Plummy, I just need some of your resolve on my next go!