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[Bloodbuzz Corio]

First crack at the May CTC today.

To keep things simple I aimed for even pacing between the longer and shorter intervals, and 1' rests. Aiming for all 8 intervals under 1:50.0 and did slightly better than that.



Couple of thoughts/questions:

• I notice in the 'What Training ... ' thread Lindsay suggested this may be 2k +2/3 (as 4x1,000/2:20r) - my time here is certainly not 2 seconds slower than my 2k pace so perhaps using all 7 breaks is a good idea? I've not done a 2k TT this year, but reckon I'd be at about 1:49 or so if I did (8x500m/3:30r earlier this week averaged 1:46.3)
• Rolling start for these is a huge help - after a few strokes on the 223s I was well under the 1:50 target and all of a sudden they were half way over!
• The strategy of setting the rests between the 777s and 223s to zero has been discussed, but if planning to maintain the 7 breaks would there be any value in either making them longer after the 777s (compared to the 223s) or getting a bit longer for the later intervals - or over this total time would that not make any difference do we think?

[hjs]

Using 8 reps versus, the 4 Lindsay took will be absolutely faster. A few goes, could give a better idea. You proberly are a bit faster on the 2k now. Given the last rep, you had to much to spare, better do the 7th faster, and the 8 th is short enough to get through still.

[lindsayh]

Couple of thoughts/questions:

• I notice in the 'What Training ... ' thread Lindsay suggested this may be 2k +2/3 (as 4x1,000/2:20r) - my time here is certainly not 2 seconds slower than my 2k pace so perhaps using all 7 breaks is a good idea? I've not done a 2k TT this year, but reckon I'd be at about 1:49 or so if I did (8x500m/3:30r earlier this week averaged 1:46.3)
• Rolling start for these is a huge help - after a few strokes on the 223s I was well under the 1:50 target and all of a sudden they were half way over!
• The strategy of setting the rests between the 777s and 223s to zero has been discussed, but if planning to maintain the 7 breaks would there be any value in either making them longer after the 777s (compared to the 223s) or getting a bit longer for the later intervals - or over this total time would that not make any difference do we think?

I think Henry is right and the 777/223 will be faster way of doing it - aim to do that next.
Maybe 75" then 45" rather than 1'/1' might help?
There maybe marginal advantage maybe with the rests longer later - Casey Clark from sub7 is fiddling with that from the look of it.

(Note BTW my suggestion of 500x8 was clearly wrong!)

[jackarabit]

I'll guinea pig the null rest and 2:20 rest sequence tomorrow. Henry has shaken my faith in my scheme but have to try. Thought to do it today but didn't get a roundtuit. Rohan, the 75"/45" differential holds promise as does the ladder of increasing rest. I need all the help I can get!

[Bloodbuzz Corio]

There maybe marginal advantage maybe with the rests longer later - Casey Clark from sub7 is fiddling with that from the look of it.

Lindsay can you please point me to where you saw that? I'm certainly enjoying reading stuff about erging at present so any new sources welcome!

[jackarabit]

Like Casey Clarke needs an edge?! Checked the iSS CTC thread nothing there.

Lost all faith in the 4x1 scheme. Guess I'm about to attain dil__ status myself. Lindsay, does that boarder/surfer jive hold sway in Gud Owd Awzee?

[jackarabit]

CTC second try today. 16:41.9/2:05.2 pace.



3600m Fletcheresque wp w/ bursts to 2' pace.

Set as 4x1K/2:20R
1) 2:01.2
2) 2:03.8
3) 2:08.0
4) 2:07.8

Obviously a desperate, bassjackward thrash with a big pace adjustment midway! 1"/split slower than my fastest 4x1k/5'R done last Nov. Also 2k+0.8" and 5k-5.7" in my case.

A reality check for me on the relative cost of rolling starts. The "7s" version was a stroll by comparison. I wised up a little listening to Henry and decided against the cold start. Even with the warmup, I got adductor cramps in my left leg and tweeked the back of my left knee, possibly owing to new sneaks with a lot of heel raise like a lifter shoe. I can change the shoes. I need to get this flat pace idea between my ears!

[hjs]

Still good Jack, based on this you are beyond your 2k pb. Try a next one with 2,05 for the first.

Ps think you are around 8.12 ish...

[jackarabit]

Oops, big goof. I set the 4x1 as 4x1 without the null rest between 777 and 223. Learned my lesson just the same but have to change the Ctc time back to the previous . Phooey!!

[lindsayh]

Lindsay can you please point me to where you saw that? I'm certainly enjoying reading stuff about erging at present so any new sources welcome!

One of my least favourite thing is FBook but a few days ago I found myself on the C2CTC facebook page!
For those of a FB interest it is quite active as you would expect - easy to find.
Casey also contributes to the sub7 FB page of course - it is a closed group but they will probably let you in (as long as you don't jump ship!)
I have avoided that page though.

This is Casey's spin on the intervals with his SkiErg entry

CTC SkiErg: 777m/223m/777m/223m/777m/223m/777m/223m
Rests: 0:35/1:15/0:40/1:30/0:45/1:45/0:30
For those that have already done this session I'm interested to know how it compares to your current 2k pace, i.e. faster or slower? On paper I had this session down at around 2k to 2k+1 pace.

[jackarabit]

Alrighty then! Another arrangement to try. Progressive fatigue accompanied by progressive rest as Rohan suggested earlier.

[lindsayh]

CTC v2.0 - much better!
tried a different approach and it is definitely better than the 4x 1k from Monday
20" faster and perceived effort lower and MHR also down a bit

2k w/u and 3km c/d
4000m = 13:48.5 @1:43.5
777/223/777/223/777/223/777/223
rests 1:15/0:45/1:15/0:45/1:15/0:45/1:00 = 7'rest
DF135 32sr 315w
1:45.4, 1:41.1, 1:45.1, 1:40.8, 1:44.6, 1:38.8, 1:44.4, 1:34.6

(terry also knocked 15" off his time as well so sample of 2)

[jackarabit]

Pretty slick, Lindsay. Lot of combos to try for the rest. I'm convinced that my fewer starts=less energy expenditure idea is garbage [at this total distance]. Funny how our intuitions are often special cases based on context of observation. I guess I got my idea from the common context of the ICE idling at traffic signals. Conservation of human energy apparently isn't a consideration of central importance at a range of 4k meters. Problem of sustaining average power generation rather than of rate of fuel expenditure.

[lindsayh]

Pretty slick, Lindsay. Lot of combos to try for the rest. I'm convinced that my fewer starts=less energy expenditure idea is garbage [at this total distance]. Funny how our intuitions are often special cases based on context of observation. I guess I got my idea from the common context of the ICE idling at traffic signals. Conservation of human energy apparently isn't a consideration of central importance at a range of 4k meters. Problem of sustaining average power generation rather than of rate of fuel expenditure.

Thanks Jack pleased with it. Hoping it is a good guide for a 2km next week.
I think the 6 rolling starts helps a lot and the 223s are short enough to be comfortable even at fast pace based on HR observations. It just doesn't feel as hard.

[Bloodbuzz Corio]

Just had another crack at the May CTC with two differences from my first effort on Monday:

• Rest strategy - I went for slightly longer rests before the 777s and had those increase slightly
• Row faster

This is 17" better than my effort from Monday (pace 2.2" better) and was much closer to a 'proper' effort - it was pretty tough to keep the last 777 under 1:47.0 and given that I'm pleased how similar the four 777s were.