Free Spirits Rowing

Here's what The Diamonds (Over Sixties Erging Group) have chosen for the March CTC;

The Super Sixties Six with 60.

Six reps of 1k with one minute rests.

No restrictions other than the usual starting the first one from a stationary Flywheel.

Nice and simple to program, not too hard a pace and good training for the longer distance time trials and races that usually follow the 2k racing season so hopefully it will get a good turn out for all teams.

So Pete's 5k pace setter. Works for me as I was intending to do the shorter 5k Plan intervals, but remains to be seen how popular it is as it is not for the faint hearted!

Yikes - me no likey. Me no likey at all!!

I’m thinking 5K pace for this, at least for the first 4-5 intervals and then give it some extra if there is anything left in the tank at the end. Those 1 minute ‘rests’ are not really going to help.

I quite like the look of this one to be honest.

Jon

First go.
@JonT - your description holds true for me. This is overall slightly inside my 5k PB pace from a couple of years ago.


Sent from my CPH2173 using Tapatalk

Really well paced Ian!

My goal was to get under 2:00 pace. That's a little faster than my current 5k pace.

1. 1000m 2:00.2
2. 1000m 1:59.7
3. 1000m 2:00.1
4. 1000m 1:59.4
5. 1000m 1:59.3
6. 1000m 1:59.6

finish 23:56.9 1:59.7 / 26 spm

Didn't want to push hard on this but still got really tough going on that last rep.

Great results beating 5k SB pace on what is a 5k pace predictor! A bit of a marmite challenge as you get some respite, but not enough to feel ready to go again so it gets tougher!

That’s enough for me on this one. Aimed for 2:02 pace which is way off my 5K SB but reflects my fitness at the moment. Came in at 2:00.7 which is only slightly over 5K. HR tells me there is no more to give right now.




Sent from my iPhone using Tapatalk

Well done Ian, Joe and Jon

I tried this one last Sunday in place of my scheduled 5x5’ session (seemed like a good swap). Unfortunately it turned out that what initially felt like a comfortable pace was too spicy with the (inevitably for a CTC) miserly 1’ rest periods. I baled out on the 4th interval and slunk off with my tail between my legs…

So after a bit of a dodgy week I was determined to rescue something and so had another shot - this time starting at the pace of my last 5k, and restraining myself in pace for the first few reps. I’m sure there could be more to be had, but time will tell whether I decide tip put myself through it again

Great result, Mat

Verstuurd vanaf mijn FP3 met Tapatalk

Very well paced Matt. I definitely think starting at 5K and working up from there is the secret to this one.


Sent from my iPhone using Tapatalk

sorry Fred, this time I did have you as my target.
Well ahead after 5, then boom!, blew up with 400 to go.
Picked up again and JUST scraped in

Well done team.
We could do with 3 ladies in the last week

Great work there, Wolfie, seems like there's work to do for me. Just finished a 60 min SB now, some recovery is welcome now, but I think I'll have another go the next couple of days. See where that gets me.

And I agree, some ladies would be welcome...

Sooner then I thought. Didn't start it out as a serious attempt. Had been to the gym today earlier, so presumed I wouldn't have the power to see this through. Just wanted to see how many reps I could keep a 1:57 pace. Turned out six. All 1:57 or slightly faster, the last one 1:54.5
Gives me confidence that I could go a little bit faster overall, who knows, but for now it's up to you, Wolfie

Done. Returning from a slight quad tear so not going too hard but that 1' got a lot shorter. Nice session in the end.
25.30.1 av pace 2.07.5

Fairly consistent pacing which was the aim.
2.09.1
2.08.6
2.07.7
2.07.7
2.07.0
2.04.8

Well done Lesley. Straight into Boat 1, and helping float out fourth boat -> http://www.freespiritsrowing.com/c2ctc/ ... alysis.php

All reps faster then 3:50, I think this was the last one this month. Happy with the overall result of 22:52.8.
Let's see whether a fifth boat can be launched.

Sorry Fred, wanted to do a controlled 1:55 R28 but couldn’t control myself. Ended up with.
22:42.8 1:53.5 R26

Haha, no offence taken, Tako. Didn't expect to stay in boat 1 till the end of the month

Nice work Tako!

Really sorry Roger to put you back on the bank. Phillip that was some target please feel free to have another go if you have the time or the inclination.I won’t be going again.

Well done everyone

A much better effort for me today after a horrendous 10k on Tuesday for the IRL. Didn't really know how to pace this but just tried to stay controlled. Really happy with 22:53.1