August CTC: 100 - 500 - 100 pyramid r1'

[Iain]

CTC for August 2023 from Isenhurst Rowers:

100m/200m/300m/400m/500m/400m/300m/200m/100m - 1 minute rest between each interval.

[JonT]

Does anyone ever see these and think “Looking forward to that one!”?


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[Iain]

Not exactly, but there is a variation from "It will have to be a good day for me to finish that" through "lets just hope the back holds up" through to "Will be tough, but should be Ok". Last month fopr me was in cat 3 while this is more cat2!

[Liefcat]

Guess it might be to my advantage...

[Mike Channin]

Pretty similar to last month in terms of overall load (slightly easier if you want to look for benefits!)
And it has the added advantage of getting easier once you're past the 'hump', so a downhill finish.

And as ever, 'It's all about the pacing'...

[plummy]

9:29.2 for my first effort (9:14.3 last time I have a record of doing it in July 2021) - felt tough all the way through to be honest...(ok, the first 100 wasn't too bad )

[Davidba]

Was supposed to do more base work tonight but started late and thought I'd dip my toe into this. First time trying something as hard as this. 7.53.8 minutes. I'll maybe give it a go again. Definite weakpoint of mine at the min is lactate tolerance. Kept a low drag factor as I was weary of my back.

[Ian Bee]

A scrappy first go. Pacing was quite awkward - as with other challenges like this I've got time to pick up over the 400/500m reps. Nice line in the sand, and basically holds to the thought that overall pace will be close to last month.

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[spidermac]

Well done Ian - does look a difficult one to get the pacing right!

[Ian Bee]

Cheers Spider - couldn't resist....

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[JonT]

That's a good amount of improvement Ian! Congratulations.

[spidermac]

Agree very impressive improvement in a few days - nice one Ian

[JonT]

I think I paced that ok, with a target of 1:50 (slightly faster than last month).

I’m pretty sure I won’t be looking for improvements.


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[stumpy]

Excellent Erging guys well done. Especially well done to Strider you still got it matey!!! My effort was purely on feel till the 500 then a negative split, legs were a bit shot from last nights Zwift race.

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[Pepe]

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This was my second attempt. I may have a third go to see if I can worry Stumpy

[thornmaster]

Well that was fun.

8:47.9 2500 1:45.5 r23 21.4 100 1:47.0 r25 42.8 200 1:47.0 r22 1:04.3 300 1:47.1 r23 1:25.6 400 1:47.0 r23 1:46.8 500 1:46.8 r22 1:25.2 400 1:46.5 r23 1:02.0 300 1:43.3 r23 40.8 200 1:42.0 r24 19.0 100 1:35.0 r25

[plummy]

Well that was fun.

8:47.9 2500 1:45.5 r23 21.4 100 1:47.0 r25 42.8 200 1:47.0 r22 1:04.3 300 1:47.1 r23 1:25.6 400 1:47.0 r23 1:46.8 500 1:46.8 r22 1:25.2 400 1:46.5 r23 1:02.0 300 1:43.3 r23 40.8 200 1:42.0 r24 19.0 100 1:35.0 r25

Do I detect a tiny hint of sarcasm there Mr A??

[thornmaster]

Maybe a little Mr P. Third row in last 5 years and felt like I may chunder after interval 5 onwards.

[Ian Bee]

This one is a proper slog. I know full well there's possible improvement, but that HD demon sat firmly on my shoulder on my last attempt and I bailed half way through.....

[stumpy]

[quote=Pepe
This was my second attempt. I may have a third go to see if I can worry Stumpy
[/quote]
Entirely up to you ofcourse Philip but my first effort left me with a very sore right shoulder so only light erg sessions until the soreness goes, then maybe just maybe take that as I probably will go again if needs dictate game on.

[Wolfmiester]

Good to see plenty plenty of activity, welcome back Andy!
The problem with not doing much (any) erging is not knowing how to pace pieces
I wanted sub 1:46 to squeeze a temporary seat in boat 1, and it seems my "feel" hasn't left me much. thankfully.
Ahead on the way up, but slowed for 500 and 2nd 400 of course, the 2nd 400 being slowest rep at 1:47.1.
Finished a little quicker as the reps shortened.
Glad its over.
8:41.0 / 1:44.2 /33

[fkoene]

I agree with those who say this isn't the most pleasant one. But at least I finished it. 8:49.7.

[JonT]

We have 17 rowers registered for this month but only one boat afloat. It would be wonderful if some of the ladies had a bash. Pretty please.


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[spidermac]

Couldn`t put it off much longer so gave it a go today .
Wup - 3k
Time Dist spm HR split
00:20.4 100 44 115 01:42.0
00:42.0 200 33 148 01:45.0
01:04.0 300 33 155 01:46.6
01:26.2 400 33 158 01:47.7
01:48.9 500 32 159 01:48.9
01:26.0 400 35 159 01:47.5
01:04.3 300 35 157 01:47.1
00:41.6 200 39 156 01:44.0
00:19.8 100 42 152 01:39.0
08:53.0 2500 34 151 01:46.6
CD - 2k
Glutes on fire after this one, HD`s appearing halway thro the 500m but managed to hang on. One go at this is sufficient!!

[Pepe]

We have 17 rowers registered for this month but only one boat afloat. It would be wonderful if some of the ladies had a bash.

Just to back you up on this, Jon:

A non-floating boat is a bore
Zero points make a very low score
Ladies, give us a lift
We’re not even adrift
Please get us off this dismal shore

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