September CTC: The Rowing Maul

[Liefcat]

CTC September from The Delivery Room.
"The Rowing Maul"
1km
4min rest
750m
3min rest
500m
2min rest
250m
2min rest
500m
2min rest
750m
3min rest
1km
Enjoy

[JonT]

Pure evil.


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[fkoene]

Pure evil.


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I agree


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[Ian Bee]

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Not many gaps to try this one, so an early attempt. Seemingly too easy for the sprints, but the 750/1000 reps were about right I think.....

So 2k pace overall???

[obirobsan]

Did first attempt today. I'm in boat #1!!! Huzzzzah. Benefits of rowing on Sept 3!

1. 1000m @ 1:53.9 (HR: 135avg, 160max) -- had a little crash at the midpoint and had to build back, was going too fast
2. 750m @ 1:53.6 (HR: 140avg, 163max) -- tried doing this as negative split thirds
3. 500m @ 1:52.7 (HR: 141avg, 160max) -- just kept the pace around 1:53 the whole way
4. 250m @ 1:46.8 (HR: 137avg, 156max) -- thought I should bring a little BOOM.
5. 500m @ 1:52.0 (HR: 146avg, 163max) -- paying the price for the BOOM, but same pace whole way
6. 750m @ 1:56.6 (HR: 141avg, 164max) -- yeah the 2nd half of this challenge sucks ... a bit.
7. 1000m @ 2:00.2 (HR: 152avg, 166max) -- or a lot.

Overall pace: 1:54.9 -- that first 1k all by itself would have been a new season best (3:47.8 vs 4:00.0 but still about 25 seconds off a personal best from last year.)

[JonT]

Thanks for the run down Rob. I am dreading the last 1k.

You controlled that very well, looking at your HR

Out of interest, how do these times compare to your 2K pace?

Jon

[obirobsan]

I haven't done a standalone 2k in a few weeks, my last was 8:20 - I'm betting I could get pretty close to a flat 8 now, ie: 2:00 pace. So, this was a bit faster than that for me on all but the final 1k that was right on that pace. Overall was about 5 seconds faster than I think my 2k would be at this point. (rowinglevel.com predicts a 7:56 2k based on my most recent/fastest distance, so that's right on my feeling.)

[obirobsan]

I haven't done a standalone 2k in a few weeks, my last was 8:20 - I'm betting I could get pretty close to a flat 8 now, ie: 2:00 pace. So, this was a bit faster than that for me on all but the final 1k that was right on that pace. Overall was about 5 seconds faster than I think my 2k would be at this point. (rowinglevel.com predicts a 7:56 2k based on my most recent/fastest distance, so that's right on my feeling.)

I did a 2k update today - 1:57.3 pace - fell a tad short of the rowinglevel projection. So the maul was about 2 seconds faster than my 2k time overall.


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[plummy]

Did my one and only attempt last night. It was pretty brutal.

I didn't want to do it before I started but wanted to "take one for the team" and at least lay down a score because "it's only 4750m" and the rests to be fair, are quite generous.

The whole 3 minutes rest before the last 1k all I thought was "I've got nothing left and I really don't want to do this" but the thought of having to do the previous 3750m all over again won through and astonishingly I bettered my 1st 1k by 1.1s.

Total was a very mediocre 19:04.1 - but it's a score.

[Ian Bee]

This is all sending a strong message that my 2k pace is awful

Well done gents.

[JonT]

I did a 2k update today - 1:57.3 pace - fell a tad short of the rowinglevel projection. So the maul was about 2 seconds faster than my 2k time overall.

Thanks Rob. I think I'm even more nervous about this one now!

[Mat]

Well that was truly unpleasant!
Took the Erg outside on the deck before it got too hot, and wasn’t really sure how this would go!

First 1k actually felt fairly good and 4’ was a fairly luxurious recovery. The 750m was okay but left me with a few doubts about climbing this mountain on the way back up!
500 and 250 passed without incident: faster but not all out.
On the second 500 I realised this wasn’t going to be pretty! Ground out the final two intervals but definitely found them hard going.
I won’t be doing that again

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[JonT]

Well, I was right. Pure Evil.

As you can see, I was hopelessly optimistic in the first 1K. Coming in at my 2K pace frm last year and hoping this would be something I could cling on to. Not a chance.

1K - went out way too fast. HR already 95%. Need to back right off and find something I can finish.
750m - Backed off but still really tough despite the three minutes rest. Aim to try to recover a little over the 500/250/500m and rests
500m - less time in the red but now only 2 min rest.
250m - couldn't help pushing this. My theory was such a short interval was never going to do much damage. I don't think it did to be honest. Not likeing these 2:00 rest intervals.
500m - gulp, here we go back up the distances. Just make sure the pace starts sensible and never creeps above 2:00.
750m - just hanging on and feeling disheartened that I am not more % through the session.
1K - First 500m seemed to take forever. Just cruised home. I think my new HR Max has been found (dropped from 189 to 186 by the looks of it)

Active rests and water for every rest gave me 2K of rest distance.

Like others I don't think I will be doing this again.


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[obirobsan]

Fabulous time, Mat!

Jon - your experience sounds about like mine down to the start too fast first 1k, you did a little better staying away from 2:00 than I did! In fact, it looks like it would have a been a great nailbiter side by side race between us, with you overtaking from behind in the exciting last 1000m. haha. I'm tempted to see if I can slash off the 2 second lead, but who knows... it maybe wasn't "that much fun".

[Wolfmiester]

Well done guys.
None of you, however, are giving any positive vibes for the rest of us to take this on

[Carole S]

Poor boys this sounds truly HORRIBLE
Just supporting you from the sidelines
Ive done a very few genteel metres carefully, helps the mental state currently
Got a Fitbit charge5bto keep eye on HR etc
And a free trial Libre2 cgm monitor for blood sugars, fascinating but will be expensive to continue with
No nhs free ones for us type 2s unless on insulin
Even cardiac patients !

[obirobsan]

And a free trial Libre2 cgm monitor for blood sugars, fascinating but will be expensive to continue with
No nhs free ones for us type 2s unless on insulin
Even cardiac patients !

I did a cycle on Nutrisense - it was interesting but also too expensive on the long run. I’ve been fighting the pre-diabetes biz for about 15 years - the odds of getting an actual diabetes diagnosis go up with my weight - so this land I’m in now of 130-135kg is not a happy place!

I wish you all the best Carole - I think our bodies are amazingly resilient but it’s often some hard work!


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[obirobsan]

I heard October is going to be a flat 200m like Aug 2017. Based on that month, and my 100m and 1min current stats, I project boat 5 for next month. hahahaha. At least it won't take long.

[JonT]

We have a really low number of competing rowers for this month at the moment. Checking just now, we have just 11 rowers who have posted a time and only one boat afloat.

[obirobsan]

Thanks to Brit and Clare for floating boat 2, and boat 3 just needs 2 of "anyone" to float!

[Pepe]

Near the base of the ladder there lies
A boat from which come some faint cries
Of earnest regret
That you’re not on board yet
So get cracking, it’s not too late guys

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[obirobsan]

Did a second attempt at this one, improved from 18:11 to 17:41, was trying to see if I could slide into boat 1, but fell a tad short, and still didn't have much fun. Haha.

1. 1000m, 1:49.7 split, 156 max HR
2. 750m, 1:51.6 split, 161 max HR
3. 500m, 1:51.7 split, 161 max HR
4. 250m, 1:43.4 split, 186 max HR (eek?)
5. 500m, 1:50.9 split, 166 max HR
6. 750m, 1:53.7 split, 187 max HR (eeeeek)
7. 1000m, 1:54.9 split, 171 max HR

The first 1000m from standstill at 3:39.5 would be another SB as a standalone in the 1000m, but still about 17 seconds off a personal best. Everything was 31-34 SPM, except interval 2, I tried just pull like a beast at 26 SPM. I didn't find it easy enough to use that system again in iterations 3-7, though.

[JonT]

That's a great improvement Rob!

Just one more rower needed to float the third boat

[Wolfmiester]

GREAT to see Odd back putting a time in