Chosen by The Sprint Group 400/300/200/100 Average
Row four sprints during August.
(They don't need to be done on the same day.)
One 400m, one 300m, one 200m, and one 100m.
If you row more than one of the pieces as intervals each must be from a standing start.
Find the pace (time for 500m) for each of the four rows from your performance monitor.
Simply add the four paces together to give you an entry for this CTC.
Distance Elapsed time Pace
400m 1:54.4 2:23.0
300m 1:18.5 2:10.8
200m 0:43.9 1:49.7
100m 0:20.0 1:40.0
Your CTC entry: 8:03.5
You can re-row any distance any time during the month and update your result with a better total pace.
There's a ready reckoner at: August CTC calculator
Ken and Rob have already given this session a go!
|16||Empty the Tanks I||6:42.9|
|Kenneth Murdoch (H)|
Rob Drury (L)
I'm on holiday for two weeks so I'll see you when I get back!