6:28 2K

ranger · Post by **ranger** » January 28th, 2010, 5:40 pm

The 10K is just my daily warm up, nothing hard.

UT2

At AT, I think I might now be able to do 10K 1:40 @ 30 spm.

The 500m is also a mild affair.

A full 500m trial for me would be 46 spm, I think, perhaps higher.

1:24

ranger

atklein90 · Post by **atklein90** » January 28th, 2010, 5:47 pm

Oh boy, oh boy, oh boy!!!!!

I can't wait till morning. I'm not sure if I'll be able to sleep with the anticipation! Like a little kid on Christmas Eve! I've been reading through 170 pages of blabber and finally, a chance to see proof!

chgoss · Post by **chgoss** » January 28th, 2010, 5:53 pm

chgoss wrote:
ranger wrote: I will do a 500m tomorrow, but only 1:27.5 @ 40 spm, given that I am racing Saturday.

I'll also try to post a shot of
(1) a maxHR during my interval workout, and
(2) a warm up 10K, say, 1: 50 @ 24 spm, showing my HR.
I know I swore off the thread but this is just to much

Rich: You are going to post a pic showing
- 500m in 1min 27.5 seconds
- 10,000m in 36min 40sec (1.50 average pace)

is that what you are saying? Yes/No? I dont need any lecture about how easy it is, or how you did so an so back in whenever..

just yes or no.

ranger wrote:Yes.

ranger

Well, this should be very interesting.. You're going to warmup with the second fastest 10k this year from a 50-59LW, then you're going to row the fastest 500m this year from a 50-59LW.
All that, the day before a race..

eliotsmith · Post by **eliotsmith** » January 28th, 2010, 5:56 pm

Byron Drachman · Post by **Byron Drachman** » January 28th, 2010, 5:57 pm

chgoss wrote:
ranger wrote: I will do a 500m tomorrow, but only 1:27.5 @ 40 spm, given that I am racing Saturday.

I'll also try to post a shot of
(1) a maxHR during my interval workout, and
(2) a warm up 10K, say, 1: 50 @ 24 spm, showing my HR.
I know I swore off the thread but this is just to much

Rich: You are going to post a pic showing
- 500m in 1min 27.5 seconds
- 10,000m in 36min 40sec (1.50 average pace)

is that what you are saying? Yes/No? I dont need any lecture about how easy it is, or how you did so an so back in whenever..

just yes or no.

Ranger wrote:
Yes.
ranger

Just in case this happens, you would set the distance to 500 m or 10000m and start rowing, rather than doing Just Row, which lets you do rowing with breaks?

eliotsmith · Post by **eliotsmith** » January 28th, 2010, 5:58 pm

Its just that easy to lie in a virtual forum. No need to check your pulse or anything.

NavigationHazard · Post by **NavigationHazard** » January 28th, 2010, 5:59 pm

Even better. It would be the third fastest 50-59 MLW 500m posted since 2002, behind Steven Geary's current record and Graham Watt's old record. Of course, Geary did his at a public forum, under race weigh-in conditions....

KevJGK · Post by **KevJGK** » January 28th, 2010, 6:05 pm

chgoss wrote:
ranger wrote: I will do a 500m tomorrow, but only 1:27.5 @ 40 spm, given that I am racing Saturday.

I'll also try to post a shot of
(1) a maxHR during my interval workout, and
(2) a warm up 10K, say, 1: 50 @ 24 spm, showing my HR.
I know I swore off the thread but this is just to much

Rich: You are going to post a pic showing
- 500m in 1min 27.5 seconds
- 10,000m in 36min 40sec (1.50 average pace)

is that what you are saying? Yes/No? I dont need any lecture about how easy it is, or how you did so an so back in whenever..

just yes or no.

ranger wrote:Yes.

ranger

Rocket Roy · Post by **Rocket Roy** » January 28th, 2010, 6:31 pm

KevJGK wrote:
chgoss wrote:
ranger wrote: I will do a 500m tomorrow, but only 1:27.5 @ 40 spm, given that I am racing Saturday.

I'll also try to post a shot of
(1) a maxHR during my interval workout, and
(2) a warm up 10K, say, 1: 50 @ 24 spm, showing my HR.
I know I swore off the thread but this is just to much

Rich: You are going to post a pic showing
- 500m in 1min 27.5 seconds
- 10,000m in 36min 40sec (1.50 average pace)

is that what you are saying? Yes/No? I dont need any lecture about how easy it is, or how you did so an so back in whenever..

just yes or no.

ranger wrote:Yes.

ranger

Why do you want him to show those thing's? Neither of which are special IMHO.

chgoss · Post by **chgoss** » January 28th, 2010, 10:41 pm

deleted. not going to mock the guy...

chgoss · Post by **chgoss** » January 28th, 2010, 10:45 pm

Rocket Roy wrote:
KevJGK wrote:
chgoss wrote: I know I swore off the thread but this is just to much

Rich: You are going to post a pic showing
- 500m in 1min 27.5 seconds
- 10,000m in 36min 40sec (1.50 average pace)

is that what you are saying? Yes/No? I dont need any lecture about how easy it is, or how you did so an so back in whenever..

just yes or no.

ranger wrote:Yes.

ranger

Why do you want him to show those thing's? Neither of which are special IMHO.

Well, if he had done it, I would definately have believed he was in sub 6:40 shape.. a 36:40 10k would crush my all time best 10k (37:50)

Bob S. · Post by **Bob S.** » January 28th, 2010, 11:02 pm

KevJGK wrote:

How the devil did you manage to get that image of the redox equations posted in your message?

Also, what, if anything, does it have to do with the thread?

Bob S.

ranger · Post by **ranger** » January 29th, 2010, 3:26 am

chgoss wrote:Well, this should be very interesting.. You're going to warmup with the second fastest 10k this year from a 50-59LW, then you're going to row the fastest 500m this year from a 50-59LW.
All that, the day before a race..

Why be surprised?

UT2 for a 6:16 2K is 1:49.

As I have been mentioning, I am rowing right at my targets, or if not right at them, very close.

ranger

ranger · Post by **ranger** » January 29th, 2010, 3:33 am

I am getting _very_ pleased with the body composition thing.

My cross-training is so good now, so easy to do, and so enjoyable, that this becomes an enormous opportunity for me to transform my adult shape and size--permanently.

I think I still have about 10 pounds to lose in order to get maximally lean (6% body fat?).

But now, given my cross-training, if I just maintain standard daily 3-hour 60-mile Xeno-like cross-training bike rides, in addition to my erging, this weight loss will happen just naturally by the end of the month and I will be walking around at my high school weight.

As it turns out, right now, I have about four pounds more non-fat body mass than Mike VB, 149 lbs. to his 145 lbs., but I presume I might lose some of this non-fat body mass, perhaps exactly that four pounds, if I lose another 10 lbs. of weight overall by the end of the month.

That would be fine with me.

If I burn close to 1100 kcals/hr on my bike, a regimen of daily 3-hour 60-mile bike rides for a month, just in themselves, amounts to close to 100,000 kcals or about 30 lbs. worth of fat.

This is exciting stuff.

When the world warms up again this spring and I take to the water, I am going to be pretty darn lean.

That will make me quite a bit faster OTW.

I won't have much fat at all, perhaps less than 10 lbs., just muscle and bone.

I will be a legimate, walking-around OTW lightweight.

To lose this weight by the end of the month, I need to burn 1000 calories more per day than I consume.

This seems entirely reasonable.

Yea, you are a bit hungry if you do this, but what the heck.

The time period isn't that long and the result will be more than a bit astonishing for me.

A second benefit might be this: at close to 155 lbs., given my physical condition at the moment, I will be amazed if I can't run again, just floating down the road effortlessly.

I can get back to my marathon running, which I also like to do.

The reason I couldn't run marathons anymore and needed to take up something like rowing, really, was that I was just too heavy to cart my carcass 26 miles down the road against gravity when I was carrying something like 50 lbs. of fat.

That's just too traumatic to the joints and tendons, which are built to support your lean body weight, not your couch potato weight, especially if the surface you are running on is hard.

ranger

hjs · Post by **hjs** » January 29th, 2010, 4:32 am

Rocket Roy wrote:
KevJGK wrote:
chgoss wrote: I know I swore off the thread but this is just to much

Rich: You are going to post a pic showing
- 500m in 1min 27.5 seconds
- 10,000m in 36min 40sec (1.50 average pace)

is that what you are saying? Yes/No? I dont need any lecture about how easy it is, or how you did so an so back in whenever..

just yes or no.

ranger wrote:Yes.

ranger

Why do you want him to show those thing's? Neither of which are special IMHO.

Come on Roy, no one believes the nutty pro actualy will post something

He is just winding up the newbies.
I also don,t think he won,t start this weekend. I see a snowflake coming bye, after all it's winter.