June ctc - 20 x 300m / 1'r

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June ctc - 20 x 300m / 1'r

Post by Grobi » Wed May 29, 2019 1:18 pm

Hi everybody,

Team Oarsome have chosen the June ctc:

"20 x 300m r1. Rolling starts allowed and no rate restrictions."

That's going to be a tough one :shock:
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Re: June ctc - 20 x 300m / 1'r

Post by Liefcat » Wed May 29, 2019 3:18 pm

Interesting :!: Probably good training... :| :-({|=
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Re: June ctc - 20 x 300m / 1'r

Post by Ian Bee » Wed May 29, 2019 4:24 pm

I was next to a chap in the gym yesterday who was doing a mere 10 reps, and it looked hideous. No idea at all about pacing.
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Re: June ctc - 20 x 300m / 1'r

Post by fkoene » Wed May 29, 2019 4:32 pm

I took it slow on this month’s challenge because of a bursitis trochanterica, I’m afraid the june challenge won’t be to pleasant as well.


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Re: June ctc - 20 x 300m / 1'r

Post by Tako » Thu May 30, 2019 7:49 pm

Ooooh noooo
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Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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Re: June ctc - 20 x 300m / 1'r

Post by MaxMacLaren1 » Sat Jun 01, 2019 10:49 am

This does sound painful but what pace to aim for? Suspect there is a lot of scope for HDing or at least slowing rapidly given 20 intervals. A handful of times last season I did 100m x 20 @1:27.5 so Paul's Law suggests c1:35 pace :shock:. March 2016's challenge was 300m x9 with 30s rest so IF doubling the rest allows (roughly) double the intervals then that might give an indication. Felton's pace was 1:37.8.

Edit: Last August's CTC was 6x1m 1r which I managed in 1:35.9 which is 313m in a minute so 20 intervals is going to be much, much slower!!!
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Re: June ctc - 20 x 300m / 1'r

Post by Tako » Sat Jun 01, 2019 7:54 pm

Well, tough it is!

Dank je wel Fred, for a nice target. I started out carefully as I lost quite some fitness during the last weeks due to travel, but also as I do not have that good stamina at fast paces and my back started itching again.
As 1:43 felt good I stayed at it and even had a little increase left at the end. Not sure I will be able to improve it but let’s see. At least I have put out a good target for the usual suspects
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Re: June ctc - 20 x 300m / 1'r

Post by duffyoz » Sun Jun 02, 2019 12:57 am

Perhaps not the Friday intervals talked about with the physio BUT did the June CTC of 20 x 300m / 1'r. Pete Plan rest days on Saturday (cheat eats day) and Sunday so took the oppotunity. Pacing crap with large changes in each stroke but OK looking when viewed as a 300m , can definitely do better before month end, left some in the tank but another 2 weeks of pete plan will help. Nerve a bit shaky at interval 17 on but held together, only going numb when I stopped in the 1 min rest and recovered within 15 min after finishing. No idea on target pace so looking forward to doing this better next time.
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Re: June ctc - 20 x 300m / 1'r

Post by fkoene » Sun Jun 02, 2019 1:28 am

Tako wrote:
Sat Jun 01, 2019 7:54 pm
Dank je wel Fred, for a nice target.
Graag gedaan Tako :fswink:
I certainly find this a tough one. And rather time-consuming. I didn't have time for a decent warming-up, but wanted to see how it would be anyway. And see how my hip feels tonight and tomorrow.
Fun to see that I was the first one to enter a score. A tiny moment number one.
My heart rate shows it's getting tougher each rep, but of course that's quite obvious. The reps get a bit slower towards the end, I wonder whether I'll have the nerve to try this again.
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Re: June ctc - 20 x 300m / 1'r

Post by plummy » Sun Jun 02, 2019 9:57 am

Despite the brutality of this one I can see people having 2~3 goes as it's one of those that once you have a marker, set a pace...and didn't die, you think "maybe I can shave a bit off that!".
After a week on a cruise holiday and virtually no exercise (they had a single Life Fitness "rower" with the monitor removed so you had zero idea what you were doing/had done) I figured I'd better start a little conservatively. It proved to be the right course as by rep 6 it was tough and by 12 I was thinking "maybe later in the month would be a better idea". By 16 I knew I'd finish them even if I had to bin a bunch of pace to get over the line. Pretty much all the reps were 1:06.x or 1:07.x with a "fast last" of 1:04.4.
Felt pretty wasted at the end and considered a nap. Not too bad today though. Maybe one more try at this to try and dip under 20 minutes ( 22:16.8 was my first "score" )
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Re: June ctc - 20 x 300m / 1'r

Post by JonT » Sun Jun 02, 2019 6:39 pm

I need an unusually (for me) structured approach to this one because it looked so painful and I had no idea about pace. I decided to do this at a 2k pace and to cap my HR at 177 (for mo particularly scientific reason).

The HR capping worked really well for me. It stopped fly-and-die behaviour which would be so easy on this event both across intervals and within them. But the other interesting side effect, for me anyway, was the amount of concentration and discipline it brought out in me. I was incredibly focused in each rest interval on bringing my pulse down, focusing on posture to open the diaphragm and on my breathing pattern. It made me maximise the benefit of each interval in other words. I also became really aware of my technique as I rowed, making sure I was getting the most out of every stroke and keeping the HR rate down whist trying to get the most out of myself.

This concentration also made the event fly by despite it being longer than the average CTC. I let rip in the final interval and brought my pace down by 6 seconds, so in reality there was more in the tank.

I ended up on a 22:52.1 at a pace of 1:54.3 which is exactly my SB 2k pace from last year. I haven't set the leader board alight, but maybe it will give others a way to think about this.

I agree with Plummy that this is the type of event people will want to come back to for another try.
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Re: June ctc - 20 x 300m / 1'r

Post by Ian Bee » Mon Jun 03, 2019 8:46 pm

Given the thoughts above, I thought I would set a pace boat for 1.47 and hope to cling to that.

As it was, I hit a wall at the half way point but - and I hate myself for thinking this - I wasn't *completely* destroyed at the end, and I was under my pace by some distance .....



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Re: June ctc - 20 x 300m / 1'r

Post by Claudius » Tue Jun 04, 2019 6:57 am

Hello, sorry missed my report for the may challenge - wanted to do a 2nd go for it but it didnt worked out...so no is june and this is really a incrdible terrible beast...started the first with exact 1:40 and 1min result for the 300m...RPE ~6 try to stay under 1:40 pace for the rest- well that worked - but the last 3 were terrifying hard RPE 10/10, and Strava Analyze it down to a relative effort of 44 (which is not much) - well they analyze heartrate - but i couldnt reach my HR max on a 1minute interval...spoken enough- great but really hard intense workout !!! Have fun with it :lol: :twisted: =D> , i dont know if i have another go luckily and surprisingly i am very happy with my pacing...
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Re: June ctc - 20 x 300m / 1'r

Post by Caratacus » Wed Jun 05, 2019 12:45 pm

20 reps is certainly a tough one, just seems to go on forever! Went out a little too fast and had to slow down but luckily not too much so was happy to see at the end that I'd sneaked ahead of Tako for the time being Image. I think I will have another couple of goes at this as it is probably a good training session

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Re: June ctc - 20 x 300m / 1'r

Post by Ian Bee » Wed Jun 05, 2019 1:10 pm

This is an eye opener for me at least. I used the gym machine for my first attempt and didn't check the df (158!!) and am seemingly not pushing SPM relative to others.

Good to see occupants in four boats this early in the month though =D> =D>
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Re: June ctc - 20 x 300m / 1'r

Post by MaxMacLaren1 » Wed Jun 05, 2019 6:36 pm

Inspired by all of the early entries this month I thought I'd give it a blast. Aimed to keep the intervals at 1:40 or below which was pretty tough. Overall 19:53.9 @1:39.4 which is about 3s below 2k PB from last year. I went flat out for the last 300m at 1:34.0 but there are so many intervals it wasn't enough to catch Claudius. It may be great training but I'm not sure I'd like to repeat it. Will have to see how the month goes.

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Re: June ctc - 20 x 300m / 1'r

Post by Wolfmiester » Thu Jun 06, 2019 1:18 pm

Well done gentlemen, nice control all round. =D>
I don't think there's anyway of nailing down an exact pace target for this... maybe start just under current 2k pace (if known) and try and neg split eventually?
That's what I did anyway, started at 1:44, and neg split after half way, finishing on 1:39 and 1:38...
super pleased with 20:30.7 / 1:42.5 / 29 (CTC rounded up to .6 :evil: )
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Re: June ctc - 20 x 300m / 1'r

Post by Mat » Mon Jun 10, 2019 8:42 pm

It's been a while, but as I've posted on the CTC, I figured it'd be rude not to drop in and say hello to anyone who remembers me :fsbgrin: :fsbgrin:

I've been running for the last few years with the erg generally relegated to the occasional time that injury restricts the running. Unfortunately, the injuries have been rather too frequent this year :? and I figured last month that the CTC would make a change from a steady 5/6k or 30', so I took a shot at the CTC last month, and here I am again 8)

With only a couple of rowing sessions a month under my belt, I'd no idea on how to pace it (my previous times are no help to me now :lol: ) so I figured I'd aim for "hard but not exhaustive" for the first 5, then "keep that going to halfway" for the next 5, followed by "ease off a bit - its getting tough but soon there'll only be 5 to go" and finally "nearly done, nearly done, nearly done" to finish off the last 5 intervals.

The pace went something like 1:42.1, 1:41.5, 1:40.6, 1:40.3, 1:40.3, 1:40.0, 1:40.6, 1:40.6, 1:40.5, 1:40.3, 1:41.1, 1:41.3, 1:40.8, 1:41.1, 1:40.5, 1:40.5, 1:41.0, 1:40.6, 1:40.8, 1:38.5

So, surprisingly consistent once I'd settled in after the first two, and finished with 20:08.3 (1:40.6) R29

Not the most pleasant of sessions, but it felt good to test myself again - all the best to you all :fsgrin: :fsgrin:
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Re: June ctc - 20 x 300m / 1'r

Post by plummy » Tue Jun 11, 2019 9:38 am

Great to hear from you again Mat. As ever, even with the long break - very impressive times :-)
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Re: June ctc - 20 x 300m / 1'r

Post by MaxMacLaren1 » Tue Jun 11, 2019 12:41 pm

Hello Mat, Oh to be able to erg a couple of times a month and achieve a time like that!!!

Tako, With Guy and Colin still to post times it looks like you have your work cut out this month.
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Re: June ctc - 20 x 300m / 1'r

Post by Tako » Tue Jun 11, 2019 12:46 pm

Rowing for fitness & health!
Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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Re: June ctc - 20 x 300m / 1'r

Post by Wolfmiester » Tue Jun 11, 2019 8:25 pm

well done Matt, nice to see you back rowing, but I do hope the injuries clear up quickly for you.
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Re: June ctc - 20 x 300m / 1'r

Post by Liefcat » Thu Jun 13, 2019 4:10 pm

So happy to hear from you again, Mat :!: :D :D Yes, saw your score last month :!: Too bad with your recent injuries, but I must say before that you did some very respectable running and for that matter tri times :!: ^O^ ^O^

No matter the background, it´s also good to see you doing another very respectable score, after a very wise plan :!: =D> =D> Older and wiser... :lol: :wink:
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Re: June ctc - 20 x 300m / 1'r

Post by Wolfmiester » Thu Jun 13, 2019 5:14 pm

Would anyone mind if I get a couple of my mates to post a score?
I'm "coaching" them to improve their current 6:40 2k times in an attempt to get to 6:30.
So obviously they'd be pushing for boat 1 slots.
With that in mind I thought I'd ask first. I know it's 'Free' Spirits, but just courtesy ...
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Re: June ctc - 20 x 300m / 1'r

Post by Tako » Thu Jun 13, 2019 7:42 pm

Well, I would say: bring them on!
Rowing for fitness & health!
Without others and competition I wouldn't, so thanks to all of you in the community for keeping me going! :fssmile:

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