Monday, 30 May 2016

May CTC One Boat Floated

It was a tough interval challenge by Sub 7 for this Cross Team Challenge this month. There is one day left and we need three more team mates to float boat two in the rankings.

Thanks to the following ETT'ers who have given it a pretty good shot!

27 pts
Empty the Tanks I15:01.5
Joseph Smyntek (H)
Kenneth Murdoch (H)
Mike Bode (H)
Bill_Schmidt (L)
Caroline Joynson (F)

91Empty the Tanks II16:33.2
Jonathan Turns ETT (H)
Rob Drury (L)

777m / 223m / 777m / 223m / 777m / 223m / 777m / 223m
With 7 minutes total rest spread however you like between the reps.

I rowed a warm up 20 minutes before tackling this and chose to split the rests as follows:

30s > 30s > 1m > 1m > 1m > 75s > 75s

I needed that 'extra' time towards the end of the interval - although I really didn't feel like I had a rest at all as every rest seemed to fly by.

Any advice from team mates about how to approach this intense interval?

1 comment:

  1. I did another run at the CTC today. I kept 60-sec rest intervals throughout. After learning from the first attempt, I aimed for a sub-1.44.5 pace for the 777m legs and sub-1.39.0 for the 223m legs. I managed to hold to my goals and gave it all I have over the final 1000m going sub 1.44.0 and 1.36.0 respectively. Needless to say, I am wiped out now.

    I'm looking forward to next months, slower, longer CTC (30min@24SPM max)