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[hjs]

Nice one, pacing is a thing for you I would start slower.

Very true . Had no idea how fast I good recover in 1 minute. Now I know. And that could mean... I start somewhat slower next time.

After a few rounds in the ctc you start knowing guys around your level, helps with the pacing. But I have seen you do it a few times now. last month you also killed yourself.

Who knows how much challenges I have to fulfill till I'm able to temper myself.[/quote]

Or...... You pull it off But in general, better start slightly cautious, often plenty of time to speed up.

[ivan141]

Gave this months CTC an early go for a change. 1609m, not a bad marker for the next attempt.
I see most of the fast guys are well into the 40's rate-wise, I tried to stay up there, but I just about
hit a brick wall at rate 40. Didn't have any problems with lactic buildup, just the cardio that starts to nag
around the 6th interval, I find it hard to combine heavy muscle use with very high strokerates.

How do your efforts compare to your 500m PB's? I'm currently at 500m +3secs, with some room for improvement
but I doubt I'll manage to average my best 500m split.

[PS: I think I need to put the erg on a leash, I litterally drove it into a wall every interval ]

[hjs]

Gave this months CTC an early go for a change. 1609m, not a bad marker for the next attempt.
I see most of the fast guys are well into the 40's rate-wise, I tried to stay up there, but I just about
hit a brick wall at rate 40. Didn't have any problems with lactic buildup, just the cardio that starts to nag
around the 6th interval, I find it hard to combine heavy muscle use with very high strokerates.

How do your efforts compare to your 500m PB's? I'm currently at 500m +3secs, with some room for improvement
but I doubt I'll manage to average my best 500m split.

[PS: I think I need to put the erg on a leash, I litterally drove it into a wall every interval ]

Put something heavy on the legs. Pace sounds ok, proberly a bit extra room, but not a lot.

[allanhallberg]

I've dyna bolted blocks of wood into the concrete floor at each end of the rower to stop it going back and forth under pressure.
Going to crank out a few ranking rows this week just to get on the board, did a 5k today at an easy pace so something to better down the track.
Allan

[ivan141]

My erg is sitting on the laminate floor of my spare bedroom, so bolting it, or blocks of wood down is pretty much out of the question.
I think I'm going to make a wooden frame to keep it away from the 'wall' (it's actually a cupboard wall, so makes a hell of a racket once
the erg connects to that hollow wooden chamber).

[lindsayh]

I'm thinking 500 +3 will probably be about right depending on how sprinty you are (and how fit!)
Not sure for me though - another 3 days in a row missed!! Heeeelllp
My buddy Glenn has just posted an entry for the first time in a year (60+ lwt)

[Bloodbuzz Corio]

As another potential marker I've been comparing power between months for people who have had multiple CTCs e.g. compare my power in April (343.2 Watts) to my power in December (389.9 Watts) - and do that for all people who entered in both months. Based on the 91 people who've done this month's CTC so far the best comparison (not surprisingly) is December last year - which was the 30"on/30"off/40"on... one. That was only 7 intervals but with longer intervals and shorter rest the median power amongst people who've done both months already is 8% higher this month.

In December I did 389.9 Watts (1:36.5) so at that 8% increase this would have me doing 422.2 Watts - or 1:33.9 - which to be honest scares me a bit. I reckon I was fitter in December than I am now (having just done WelshIRC and BIRC) and did the Dec CTC a few times to squeeze a fair bit out. The median increase so far to last month is 18% - and that would have me only needing to do 1:35.3.

Lindsay doing the same calcs for you based on December would have you on 485 Watts for this month (which is 1:29.7). Again given where you were at in CRASH-B training compared to where you are now you may wish to adjust or ignore - but the comparison to last month doesn't help - an 18% power increase on your April effort would actually have you at 1:29.5.

Probably all pretty meaningly maths at the end of the day I'll happily admit - but for some of the more esoteric CTCs perhaps it's of some help!

[allanhallberg]

Probably not a good look dyna bolts on laminate floors, I've got my rower in the garage, so yep not a good idea.
You could always talk nicely to someone and get them to stand on the front foot plate.
In the relation between this challenge and a 500m time, I'd like to thing I could do 3 seconds faster for a 500m, but I'm at best a 1m29 at the moment whereas I've ave 1m27.9 for this challenge.
I did some 100's recently and got down to 16sec (1m20) a couple of 1m15's in there, so I had it in my mind before I started that I wanted to be around 1m25 pace for the 30sec so was a bit disappointed doing my quickest time first then going backwards.
Allan

[lindsayh]

Lindsay doing the same calcs for you based on December would have you on 485 Watts for this month (which is 1:29.7). Again given where you were at in CRASH-B training compared to where you are now you may wish to adjust or ignore - but the comparison to last month doesn't help - an 18% power increase on your April effort would actually have you at 1:29.5.Probably all pretty meaningly maths at the end of the day I'll happily admit - but for some of the more esoteric CTCs perhaps it's of some help!

Ya gotta love a "numbers nerd" Rohan but I suspect it is pretty accurate and looks good. Sadly my current training especially the last 6 weeks has been limited by work challenges so I was thinking it might be hard to get sub 1:30 pace - I doubt I could do a @1:27 500 at the moment. Watch this space but don't be too harsh on me if it doesn't look so good. This one will also require good fitness as well as power

[lindsayh]

Had a go at the end of 7km without pushing too hard @1:34.1 sr35 419w
first 6 @1:35.5 last @1:28.2 - there is some hope still but very ordinary stuff really

[allanhallberg]

Did some 100m today and broke 16sec.
16.1 (120.5)
16.1
15.9 (119.5)
15.8 (119)
Thought about doing a 1min row but nah, will do a 6k instead.
Allan

PS A big thanks to Henry for some awesome advise on rating. I sat on 45 to 48 and felt really strong

[hjs]

Did some 100m today and broke 16sec.
16.1 (120.5)
16.1
15.9 (119.5)
15.8 (119)
Thought about doing a 1min row but nah, will do a 6k instead.
Allan

PS A big thanks to Henry for some awesome advise on rating. I sat on 45 to 48 and felt really strong

Nice work Allan. Strong pulling, should give you a good min and 500.

Re Advice, can,t remember giving any . But you proberly rate lower now don,t you?

[allanhallberg]

Possibly needed a better warm up, but not too bad for a first attempt at 1min - 350metres (1m25.7)
It's on the board so plenty of time to improve.
Allan

[lindsayh]

Possibly needed a better warm up, but not too bad for a first attempt at 1min - 350metres (1m25.7)
It's on the board so plenty of time to improve. Allan

You are going to have a lot of fun this season Allan will be interesting to see how far you can get in these short ones.
Managed 100m @1:24 and 300 @1:26.5 today

BTW Steve Roedde has already posted a 14.8 100m (and a 1:25 500m) as a 63y lwt - that is truly amazing

[allanhallberg]

Hope to get low 15's for 100 and 360m for 1min. No races for a while so will keep plugging away. 14.8 as lwt is a big WOW, a lot of power and ex technique for that time.
Are you going to do the half or full marathon challenge?.
Allan