CTC – 3k, 2k, 1k / 2min rest
Posted by thepeteplan on August 19, 2009
The basic plan for my second attempt at the CTC was the do roughly the same splits for the 3k and 2k, and try to really blast the 1k in order to average under 1:40 for the session. I knew I’d be finishing a good few (tens of) seconds behind Al and RIch even after the first rep, so had to row my own session.
3k split was last time was 1:40.9, so the plan was to do the same pacing which was 5 or 6 hard strokes, settle to 1:42′s to 2k to go, 1:41′s to 1k to go, 1:40′s for the last 1k.
3k = 10:05.6 / 1:40.9 / 29
That was 0.3 faster than last time – I just knew it was the same split. Aim for the 2k was a similar negative split looking for around the same 1:40.2 average from last time.
2k = 6:41.3 / 1:40.3 / 30
I knew it was a little slower than last time, but only a few tenths (turns out to be only 2 tenths slower, so still 0.1 up on last time). So pretty much right on plan for the 1k. I knew I had to then pull out a 1:36.x in order to average under 1:40 overall, having done a 1:37.4 last time. Plan was start at 1:39′s, gradually negative split, and rip the handle off at the end to make target. Felt a little easier than I expected, so I was quickly down to 1:37′s, and still managed a good sprint at the end.
1k = 3:10.5 / 1:35.2 / 33
It’s amazing the motivation of training with two guys much faster than you (I say much faster, not sure they were much faster on the 1k, and I think I even beat one of them on this rep…). It can actually be a little annoying finishing a tough session like this pulling low 1:20′s down the finishing straight as you always wonder how fast you actually could have gone.
Overall: 19:57.4 / 1:39.7 / 30 for 3k / 2k / 1k : 2min rest between sets
Tuesday 18th August 2009 – CTC – 3k / 2k / 1k, 2min rest between.
Rich Blagrove ——————- Al Taylor ——————– Pete Marston
3k: 9:48.9 / 1:38.1 / 28 —— 9:47.4 / 1:37.9 / 29 —— 10:05.6 / 1:40.9 / 29
2k: 6:31.8 / 1:37.9 / 30 —— 6:28.6 / 1:37.1 / 30 —— 6:41.3 / 1:40.3 / 30
1k: 3:09.5 / 1:34.7 / 32 —— 3:05.3 / 1:32.6 / 33 —— 3:10.5 / 1:35.2 / 33
Totals: 19:30.2 / 1:37.5 / 30 — 19:21.2 / 1:36.7 / 30 — 19:57.4 / 1:39.7 / 30