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The Pete Plan blog

October CTC – it’s a tough one!

Posted by thepeteplan on October 1, 2010

This month’s Cross Team Challenge has already generated a lot of debate in the 24hours since it was announced due to the number of varied distance reps, and so the complexity of setting it on the rowing machine monitor. 17 reps is a lot, but it is actually fairly straight forward to set up on the PM3 or PM4. It is certainly easier to set up than to row anyway!

I decided to put in my first attempt on the first day of the month. There are 45second rest periods between the reps, which really doesn’t seem much as the reps increase in distance during the middle of the session:

100m = 19.2 / 1:36.0 / 37
200m = 39.8 / 1:39.5 / 32
300m = 59.7 / 1:39.5 / 30
400m = 1:19.7 / 1:39.6 / 31
500m = 1:39.7 / 1:39.7 / 31
600m = 1:59.8 / 1:39.8 / 31
700m = 2:19.8 / 1:39.8 / 31
800m = 2:39.8 / 1:39.8 / 31
900m = 3:01.0 / 1:40.5 / 32
800m = 2:41.1 / 1:40.6 / 31
700m = 2:21.2 / 1:40.8 / 30
600m = 2:01.1 / 1:40.9 / 29
500m = 1:40.9 / 1:40.9 / 30
400m = 1:19.7 / 1:39.6 / 30
300m = 58.5 / 1:37.5 / 32
200m = 37.1 / 1:32.7 / 36
100m = 17.8 / 1:29.0 / 37

26:55.9 / 8100m / 1:39.7 / 31

I obviously aimed from the start to keep each rep under 1:40 pace. I nearly made it too, but after the 800m rep on the way up it seemed a long way to go, and I was trying to think of a good excuse for stopping after the 900m!  A decrease in pace with an increase it rate shows that it was getting tough on the 900m rep, so the next 4 reps were then really a case of holding on and not giving in. From the 400m onwards it’s really no problem to finish under pace, and I wanted to make sure then to end with the average pace under 1:40. I would put the average pace somewhere around 1 to 2 seconds under current 5k pace, for anyone wondering how to pace this one themselves.

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One Response to “October CTC – it’s a tough one!”

  1. Neil Gallagher said

    Nasty. I hope you’re not thinking of including that in this month’s coaching? (said Neil naively, knowing full well what the answer would be…)

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