6:28 2K

ranger · Post by **ranger** » January 29th, 2010, 5:01 am

1:34 @ 34 (12.4 SPI, 9.4 MPS) is just as relaxed as can be.

Only 53 strokes for a 500m, given the 9.4 MPS.

That will be my pace and rate for 2K by Chicago at the end of February.

I can just do thousands of intervals at this rate and pace over the next month.

My HR doesn't even hit 160 bpm (middlin' UT1) until 30 strokes, and I have just started rowing at race pace as a central focus of interest.

My anaerobic threshold is 172 bpm.

My max HR is 190 bpm.

When I get used to them, I will be able to do 500s at 1:34 all day long, probably 40 of them--or more.

It's will just be an aerobic UT1 workout.

My HR might hit steady state!

Maybe I can try to do 100 of them.

50 miles, if you include a paddle for 500m inbetween.

Ultramarathon.

Time to put on the army boots and hit the woods for some quarter mile intervals.

Hail Zatopek!

He was the nuttiest of them all!

Great stuff.

Given the quantity of work that I have been doing for months and months now, years and years, my endurance is off the charts.

It doesn't bother me at all to work for hours and hours.

Smooth and easy.

I now row well.

I now pull almost exactly 2 SPI more than I used to back in 2002-2003--at the same rate and level of effort.

Back in 2002-2003, I pulled right around 10.5 SPI.

I didn't use my legs.

At 35 spm, 2 SPI is 70 watts, the difference between 1:40 (350 watts) and 1:34 (420 watts).

6 seconds per 500m!

Yikes.

Back in 2003, I pulled 1:37 for 2K.

Does that mean that when I am fully trained I am going to pull 1:31/6:04?

Now, _that_ would really be something, no?

I would break the _30s_ lwt 2K WR--at 60!

I would be faster than Eskild.

12.5 SPI @ 37 spm is 1:31/6:04.

ranger

ranger · Post by **ranger** » January 29th, 2010, 5:27 am

Mike VB might be able to do _one_ 500, 1:34 @ 34 spm (12.5 SPI, 9.4 MPS).

As Zatopek demonstrated, the trick is to do 100.

Of course, just 8 x 500m @ 1:34 predicts 6:28 for 2K, my lightweight pb.

That's pretty much my pb for the workout.

As I remember, in the fall of 2003, I once did 1:33.5 for 8 x 500m, 3:30 rest, but given my lousy rowing, I had to rate over 40 spm to do it.

That doesn't really count, I think, because I can't rate over 40 spm in a 2K.

ranger

snowleopard · Post by **snowleopard** » January 29th, 2010, 5:31 am

ranger wrote:Mike VB might be able to do _one_ 500, 1:34 @ 34 spm (12.5 SPI, 9.4 MPS).

That's a full second faster than you numbnuts.

KevJGK · Post by **KevJGK** » January 29th, 2010, 5:39 am

Bob S. wrote:
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.

Hi Bob

I guessed that as the boasting had reached epidemic proportions’ somebody was just looking for a reaction.

Steve G · Post by **Steve G** » January 29th, 2010, 5:52 am

ranger wrote:Mike VB might be able to do _one_ 500, 1:34 @ 34 spm (12.5 SPI, 9.4 MPS).

As Zatopek demonstrated, the trick is to do 100.

Of course, just 8 x 500m @ 1:34 predicts 6:28 for 2K, my lightweight pb.

That's pretty much my pb for the workout.

As I remember, in the fall of 2003, I once did 1:33.5 for 8 x 500m, 3:30 rest, but given my lousy rowing, I had to rate over 40 spm to do it.

That doesn't really count, I think, because I can't rate over 40 spm in a 2K.

ranger

How did the 500 trial go Rich, or is that in your second session of the day?

Steve

ranger · Post by **ranger** » January 29th, 2010, 5:57 am

20 x 500m @ 1:34 predicts a 6:16 2K.

40 x 500m @ 1:34 predicts...

60 x 500m @ 1:34 predicts...

80 x 500m @ 1:34 predicts...

100 x 500m @ 1:34 predicts...

ranger

ranger · Post by **ranger** » January 29th, 2010, 6:04 am

I am now in terminal preparation for pulling 6:16 @ 60 years old.

One month to go.

Let's see.

If I do an average of 50 500s a day at 1:34, I can get in 1500 500s in the month.

Someone who does 8 x 500 once a week gets this amount of quality sharpening done in about three years.

The WR-holder in my age and weight division, Roy Brook's, pb for 8 x 500, if I remember, is 1:35, and that was done almost five years ago, when he was 10 seconds faster over 2K, 2.5 seconds per 500m.

I suspect that 1:37 on 8 x 500m would be difficult for Roy (or Mike) now.

This means that both of them are _waaaay_ over their anaerobic threshold when pulling 1:37 for 500m.

Given this kind of physiological stress, even with a half hour of rest interpolated into the mix, they can only pull 1:37 for 500m a few times, only 10 minutes worth of work, and then they are through.

ranger

snowleopard · Post by **snowleopard** » January 29th, 2010, 6:11 am

ranger wrote:I am now in terminal decline.

Spot on.

hjs · Post by **hjs** » January 29th, 2010, 6:12 am

ranger wrote:I am now terminal

One month to go.

Let's see.

ranger

Who diagnost this ?

hjs · Post by **hjs** » January 29th, 2010, 6:28 am

ranger wrote:20 x 500m @ 1:34 predicts a 6:16 2K.

40 x 500m @ 1:34 predicts...

60 x 500m @ 1:34 predicts...

80 x 500m @ 1:34 predicts...

100 x 500m @ 1:34 predicts...

ranger

What does 0 x 500m in x.xx predict?

your daily bread and butter work out

nycbone · Post by **nycbone** » January 29th, 2010, 7:17 am

ranger wrote: 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.
ranger

What does that mean, exactly?

Do you have the ability to revert to larval or subadult forms?

ranger · Post by **ranger** » January 29th, 2010, 7:36 am

BTW, my sharpening workout this morning was so shockingly good that I have decided to change all of my racing plans.

As I mentioned, it is clear that I just need to do race pace 500s for the rest of the winter racing season.

Races are just a distraction--travel, waiting around, spending money, making weight, etc.

I have done this for several years, racing more than anyone, and as everyone has witnessed, it hasn't been that productive.

WIRC is too early this year, too.

I don't even have any interest in it anymore.

I am happy to let Mike win the 55s lwt hammer pulling 6:47.

I need to keep my nose to the grindstone and train.

I have already won WIRC.

So has Mike.

Nothing to be gained there.

I need to put in 100 hours on my bike and get to 5% body weight.

I need to build up my race pace 500s to 100 reps.

I need to go to double sessions, to maximize effort.

Then I need to let out all of the stops in Detroit on March 6/7th and realize all of my rowing dreams that I have spent 100 million meters of effort making possible.

Look for my 2K time in early March after Detroit.

I won't be on the forum here, either.

I just need to do this myself--and shut out the noise and distractions.

Best of luck to everyone in their rowing at the various regattas and WIRC.

Anyone who thinks that this isn't the best course of action is nutty and just thinking about themselves, not me, and my situation.

Sure, entertainment is great, but this is not why I am doing what I am doing.

If that's what you are doing, that's your business, not mine.

Over the last few years, I have done a lot of bad races unprepared, just to participate.

This year is different.

This year, I need to do one great race, fully prepared.

I am poised to make a large dent in rowing history.

ranger

snowleopard · Post by **snowleopard** » January 29th, 2010, 7:51 am

ranger wrote:I am poised to make a large dent in rowing history.

You couldn't make a dent in a marshmallow

NavigationHazard · Post by **NavigationHazard** » January 29th, 2010, 7:52 am

#Fail.

Translation:

Tried a 500m thrash r40, blew up at 300m on 1:34, and realized he was plucked....

ps. I really really like the bit about how his failures are all 'our fault.'

bloomp · Post by **bloomp** » January 29th, 2010, 8:10 am

Jeeze this sure is crazy... Maybe the Brit's have a better opinion on the subject than I do but I'm pretty sure Tony Blair didn't make some crazy deal with ex-President Bush about Iraq.

http://news.bbc.co.uk/2/hi/uk_news/politics/8485694.stm

As unfavorable as the war was, at the time it was declared there was a huge shift in public opinion that supported the decision. Blair just did what was supported by a majority, even if that majority was wrong. No sense in railroading him now.