Ranger's training thread

[ranger]

4 x 1K, 1:38 @ 31 spm predicts a 6:32 2K.

20 x 1K, 1:38 @ 31 spm predicts a 6:16 2K.

ranger

[ben990]

What predicts a 7:03 2k? Lying about your training?

[Fred]

4 x 1K, 1:38 @ 31 spm predicts a 6:32 2K.
20 x 1K, 1:38 @ 31 spm predicts a 6:16 2K.
ranger

Not true, you are getting confused again with trying to extrapolate non-continuous rowing.

4 x 1K, in 3:16 (1:38 avg) predicts a 6:32 2K.
20 x 1K, 3:16 (1:38 avg) predicts a 6:16 2K.

"4x1k where I saw 1:38 every once in a while but the average pace for the 1k's was 1:45" predicts a 7:00 2k.

[ranger]

What predicts a 7:03 2k? Lying about your training?

With no concern for weight?

Fully prepared?

The way I row now?

Rowing well at low drag?

4 x 1K @ 1:46

I think I might row a FM @ 1:46--42K, no rest.

I only have to rate 24 spm.

HR 155 bpm, steady state.

ranger

[aharmer]

Okay, so instead of arguing how fast you can or cannot do this workout for 20 pages, how about you actually do it? Even better, since you're ready to do the workout now, set a specific date and time for the workout. Immediately after the workout, post results of the workout regardless what the numbers show. I mean honestly, let's put something of substance on here or put it to bed. If you man up and post this workout regardless of results, you'll prove your real condition and earn a little respect that has been sorely lacking for about 5 years.

So what day and time should expect to see it?

[leadville]

hey rangerboy - fifth time - are you going to OKC for master's nationals? you inferred you were.

now's your chance to beat Mike vB and show us all. on a straight, buoyed course with no curves, too!

well, what's it gonna be, rangerboy, Yes, or No?

[ranger]

Nice 6K this afternoon over at Europe Lake, in white caps, one foot waves, and a 20 mph NW wind.

Interesting technical challenge.

12K OTErg before dawn.

ranger

[ranger]

hey rangerboy - fifth time - are you going to OKC for master's nationals? you inferred you were.

now's your chance to beat Mike vB and show us all. on a straight, buoyed course with no curves, too!

well, what's it gonna be, rangerboy, Yes, or No?

I am not in Mike's age category.

He's just a pupster.

You're just recently out of the womb.

BTW, I thought that Mike was taking a pass on sprints for this year.

No? Yes?

ranger

[ranger]

Okay, so instead of arguing how fast you can or cannot do this workout for 20 pages, how about you actually do it? Even better, since you're ready to do the workout now, set a specific date and time for the workout. Immediately after the workout, post results of the workout regardless what the numbers show. I mean honestly, let's put something of substance on here or put it to bed. If you man up and post this workout regardless of results, you'll prove your real condition and earn a little respect that has been sorely lacking for about 5 years.

So what day and time should expect to see it?

Yea, I'm ready for Zatopek 1Ks.

That doesn't mean that I'll do them, though.

Then again, it doesn't mean that I won't, either.



Go with the flow.

ranger

[Yankeerunner]

Dream dream dream, dream
Dream dream dream, dream

When I sit down to write a post
When I want to repeat a boast
Instead of a workout all I ever do is dream

When I shove off in my boat
I need God's help to stay afloat
Instead of a workout all I ever do is dream

Though I lack the steam I'll row six sixteen,
Anytime night or day
Only trouble is, gee whiz, I'm dreaming my life away

I jerk the chain and rush the slide
I row so slow and that is why
Instead of a workout all I ever do is dream....

Still....NO sign of land.......How long is it?

[ranger]

Still....NO sign of land.......How long is it?

Curious that you continue to get this exactly backwards.

If the best that current 60s lwts can muster is 6:52 2K, then relative to any conceivable standards of rowing well, it is these other folks who are hopelessly lost at sea, while my boat is ramping right up on shore.

Everyone else is missing it by 8 seconds per 500m, 3 SPI, a mile over 60min, 16 minutes over a FM, etc.

They're pullin' like little old ladies in the park out strollin' the grandkids.

ranger

[snowleopard]

They're pullin' like little old ladies in the park out strollin' the grandkids.

http://concept2.co.uk/birc/result_analy ... c_id=37858

[ranger]

East winds have finally abated here in Door County, WI.

So the clouds and rain are gone.

Northern air blew in yesterday.

Brilliantly clear.



12K OTErg before dawn.

Over to Europe Lake after breakfast for about the same OTW.

BTW, with my better finishes, I am now pulling 12.5 SPI rather than 12 SPI.

At 10 MPS, I am 1:37 @ 31 spm (12.5 SPI), on the money.

This means that I will only have to rate 34 spm for 2K to pull 1:34/6:16.

34 spm is just the rate that all of the other good 55s/60s lightweights use for 2K.

As I have mentioned, by and large, everyone the same age and weight rows at the same rate for the same distance.

The only diference is how well they row, how much work they get done, just naturally, on each stroke.

My case will be _very_ odd.

The next time I race as a 60s lwt, I will go up and down the slide with everyone else, in unison, but I will be pulling 12.5 SPI and everyone else will be pulling 9.5 SPI.

Bizarre.

At 34 spm, 3 SPI is worth 102 watts, right around 10 seconds per 500m.

ranger

[JimR]

As I have mentioned, by and large, everyone the same age and weight rows at the same rate for the same distance.

You have more than mentioned ths ... you have posted it nearly every day for 10 years.

You have left out the difference between you and everyone else though ... you keep taking breaks, everyone else rows continously. Sadly, in trials and races the breaks count.

JimR

[ranger]

As I have mentioned, by and large, everyone the same age and weight rows at the same rate for the same distance.

You have more than mentioned ths ... you have posted it nearly every day for 10 years.

You have left out the difference between you and everyone else though ... you keep taking breaks, everyone else rows continously. Sadly, in trials and races the breaks count.

JimR

My Baltimore row in 2006 when I was 55, which I did at high drag without even preparing for it, was at 12 SPI, 6:29.7.

31.5 spm

No breaks.

I kicked in the last 300m, 1:34 @ 34 spm.

At 12.5 SPI (and the same rate), that 6:29.7 becomes 6:24, Hendershott's 60s hwt WR.

Everyone gets about a dozen seconds from a couple of months of anaerobic sharpening.

That should get me more than enough umph for the additional 2.5 spm that I will need at 12.5 SPI to pull 1:34/6:16.

Given my little legs, at low drag, 34 spm is not a high rate at all.

My drive time is now only .5 seconds, so at 34 spm, I am still in a _huge_ 2.6-to-1 ratio.

_Very_ leisurely business.

Back in 2002-2003, I finished my 2Ks at 40 spm in a 1-to-1 ratio.

Frenetic stuff.

No 55-year-old my size has ever come anywhere near pulling sub-6:30, fully prepared.

After five more years of work on technique, I am now _much_ better than that.

And given that my work on technique is complete, I am now preparing to race.

I now row well (13 SPI) at low drag (120 df.).

ranger