Ranger's training thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
JimR
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Re: Ranger's training thread

Post by JimR » November 4th, 2010, 7:27 am

PaulH wrote:
ranger wrote: I am now on a steady state gilde path to a lwt 6:16 2K at 60.
It's puzzling to me that you struggle to understand what you have said. There is no glide path. Sharpening is done, your 12 seconds have been gained, and if you sat down and pulled a 2K right now it would be the same, give or take a second, as what you'll pull at BIRC. This isn't my opinion, this is what you have stated as fact, over and over and over again.
Did we not see ranger contradict his "everyone sharpens the same" rule over the last week? At this point I'm wondering if he has in fact started sharpening yet. Maybe six weeks ago he actually went in to pre-shaprening mode? I think rangers training phases go like this ...

1) reading about others doing it
2) posting about how bad they are at it
3) thinking about misunderstanding it
4) misunderstanding it
5) developing a plan based on misunderstanding it
6) thinking about do the misunderstood plan
7) talking about the plan
8) talking about how other should do the pla
9) creating fictional numbers related to the plan
10) posting about the numbers that could be acheived with the plan
11) talking about the results that will be acheived with the plan
12) moving on to another idea

Hey ... the 12 step ranger plan! I might be on to something here!!! It is amazing what can happen IN THE FALL.

JimR

ranger
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Re: Ranger's training thread

Post by ranger » November 4th, 2010, 7:39 am

macroth wrote:
ranger wrote:At BIRC 2010, I'll just rate 32 spm and see what happens.
See what happens? You're going to fly over the ocean for a week-end and risk your last chance at the 55s LWT record by just "seeing what happens"? You keep pushing back the limits of your stupidity, don't you?

You've supposedly been sharpening for weeks now. Even if you haven't (since you're a liar and a fraud), you still have 2.5 weeks before BIRC. That's plenty of time to know exactly "what happens" when you try to go out at 32 spm and 12.5 SPI for 2000m.
2Ks @ 28 spm, 1Ks @ 32 spm, 500s @ 36 spm, and 250s @ 40 spm will be fine to test the waters.

The 2Ks won't be maximal, but they'll be solid WR rows: 1:38/6:32.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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mikvan52
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Re: Ranger's training thread

Post by mikvan52 » November 4th, 2010, 7:46 am

JimR wrote:
Hey ... the 12 step ranger plan! I might be on to something here!!! It is amazing what can happen IN THE FALL.

JimR
:lol:
By George, I think you've got something there Jim!

but perhaps "the fall" has a more biblical connotation...

Here's a rendering of Eve discovering the "Paleo" diet:

Image

.. or a George of the Jungle used to say... "Watch-out for that tree!"

I think.... a little bit of knowledge hurts... as is clearly evidenced by a particular poster on this thread.

snowleopard
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Re: Ranger's training thread

Post by snowleopard » November 4th, 2010, 7:50 am

ranger wrote:The 2Ks won't be maximal, but they'll be solid WR rows: 1:38/6:32.
So why don't you pull the recent 8 x 500m from your PM4 that shows 1:35 average and post it here? I know you have some that are even faster but a sub-maximal one will do just fine.

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mikvan52
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Re: Ranger's training thread

Post by mikvan52 » November 4th, 2010, 7:56 am

ranger wrote: 2Ks @ 28 spm, 1Ks @ 32 spm, 500s @ 36 spm, and 250s @ 40 spm will be fine to test the waters.

The 2Ks won't be maximal, but they'll be solid WR rows: 1:38/6:32.
Didn't you mean to say, rather, that these 2k tests will be marginal?

28 spm :shock:
This runs counter to the now famous ranger-boast "no more low rate rowing"... Now I'm truly confused :? :?

dare I ask....
(rim shot)
Post a few of these ?
(2x rim shot) http://www.youtube.com/watch?v=E0PIdWdw15U

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jliddil
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Re: Ranger's training thread

Post by jliddil » November 4th, 2010, 8:17 am

ranger wrote: Before this racing season is over, I will break the 60s lwt WR by 26 seconds.

Nav won't come within 10 seconds of the 55s hwt WR.

ranger
OK everyone bookmark this.
JD
Age: 51; H: 6"5'; W: 172 lbs;

ranger
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Re: Ranger's training thread

Post by ranger » November 4th, 2010, 9:44 am

mikvan52 wrote:28 spm :shock:
This runs counter to the now famous ranger-boast "no more low rate rowing"... Now I'm truly confused :? :?
28 spm is a standard AT rate, both for me and others.

No, it's not low rate (UT2) or even a distance rate (UT1).

For me, 32 spm is TR.

36 spm is AN.

Actually, I still do a _lot_ of low rate rowing, probably in the range of 10K a day, but only to warm up for high rate rowing.

It takes me a while to warm up!

But I no longer do whole sessions of low rate rowing--at all.

ranger
Last edited by ranger on November 4th, 2010, 9:52 am, edited 1 time in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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NavigationHazard
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Re: Ranger's training thread

Post by NavigationHazard » November 4th, 2010, 9:49 am

I have bookmarked it, as Fraudger has a habit of retroactively editing to make some of the sillier pronouncements go away.

Today's morning workout: 9 x 500m/1', severely negative-splitted, at 2k rating:

01] 1:39.3 r30
02] 1:39.1 r30
03] 1:38.7 r30
04] 1:38.3 r30
05] 1:38.0 r30
06] 1:37.2 r30
07] 1:34.8 r32
08] 1:34.1 r32
09] 1:31.4 r33

Average 1:36.7, with the last 6 steeply negative-splitted at a deceptive 1:35.5 average pace (the last rep was rather lumpy, and 13.9 spi). FWIW 6 x 500/1' at 2k rating is known to be a robust 2k predictor on current form....
67 MH 6' 6"

ranger
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Re: Ranger's training thread

Post by ranger » November 4th, 2010, 9:55 am

NavigationHazard wrote:I have bookmarked it, as Fraudger has a habit of retroactively editing to make some of the sillier pronouncements go away.

Today's morning workout: 9 x 500m/1', severely negative-splitted, at 2k rating:

01] 1:39.3 r30
02] 1:39.1 r30
03] 1:38.7 r30
04] 1:38.3 r30
05] 1:38.0 r30
06] 1:37.2 r30
07] 1:34.8 r32
08] 1:34.1 r32
09] 1:31.4 r33

Average 1:36.7, with the last 6 steeply negative-splitted at a deceptive 1:35.5 average pace (the last rep was rather lumpy, and 13.9 spi). FWIW 6 x 500/1' at 2k rating is known to be a robust 2k predictor on current form....
No, 500s are only predictors if you match them with distance rows of a similar quality. Sharpening is only significant if you are sharpening something rather than nothing.

I don't think the comparable distance rows should be that hard for you, though.

Are they?

5K @ 1:42

10K @ 1:45

20K @ 1:48

etc.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Steve G
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Re: Ranger's training thread

Post by Steve G » November 4th, 2010, 10:02 am

ranger wrote:
macroth wrote:
ranger wrote:At BIRC 2010, I'll just rate 32 spm and see what happens.
See what happens? You're going to fly over the ocean for a week-end and risk your last chance at the 55s LWT record by just "seeing what happens"? You keep pushing back the limits of your stupidity, don't you?

You've supposedly been sharpening for weeks now. Even if you haven't (since you're a liar and a fraud), you still have 2.5 weeks before BIRC. That's plenty of time to know exactly "what happens" when you try to go out at 32 spm and 12.5 SPI for 2000m.
2Ks @ 28 spm, 1Ks @ 32 spm, 500s @ 36 spm, and 250s @ 40 spm will be fine to test the waters.

The 2Ks won't be maximal, but they'll be solid WR rows: 1:38/6:32.

ranger
Rich
Only shooting for a 6.32, I thought I read a while back you were shooting for a 6.20 at BIRC?
How can you travel all that way and not race to your max?
Have you actually done any predictive rows recently?
BTW your SPI will be under scrutiny at BIRC, they do have stroke data unlike most of your efforts in previous competitions!

Steve
60 65 kgs

ranger
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Re: Ranger's training thread

Post by ranger » November 4th, 2010, 10:03 am

JimR wrote:But yesterday you put up a post clearly showing that you can't get over 30 SPM at 13 SPI for even 1K
No, I didn't.

I can't get faster than 1:38 for 1K if I rate 24 spm.

That's 15.5 SPI.

Rating 32 spm @ 13 spm for 1K is something else entirely.

13 SPI is just my natural stroking power.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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NavigationHazard
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Re: Ranger's training thread

Post by NavigationHazard » November 4th, 2010, 10:06 am

How would you know anything about predictor rows? You haven't done one in what, seven years?

Fraud. Fraud. Fraud.

You're flat out wrong about sessions like my 16 x 500/2' the other day. If you think that doesn't reflect power/endurance you're loopier than Harpo Marx's hair on a humid day. And the 6 x 500m/1' predictor captures endurance, specifically your ability to hold power output at roughly 2k rating. If you ever actually tried it, you'd realize that. Even better, try to negative-split it it after you've already done 3 x 500m/1' at better than 5k PB pace. But you won't, because you're a fraud.

And you're flat out wrong about my training (as usual). You should try a daily 10k row in a 1x at 2:00-2:15 pace in a river with wind and current someday. Moreover you have no idea what Rojabo workouts I've been doing over and above the sharpening bits I've posted. I can assure you they're quality, including power over distance.
67 MH 6' 6"

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mikvan52
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Re: Ranger's training thread

Post by mikvan52 » November 4th, 2010, 10:17 am

ranger wrote:
mikvan52 wrote:28 spm :shock:
This runs counter to the now famous ranger-boast "no more low rate rowing"... Now I'm truly confused :? :?
28 spm is a standard AT rate, both for me and others.

No, it's not low rate (UT2) or even a distance rate (UT1).

For me, 32 spm is TR.

36 spm is AN.

Actually, I still do a _lot_ of low rate rowing, probably in the range of 10K a day, but only to warm up for high rate rowing.

It takes me a while to warm up!

But I no longer do whole sessions of low rate rowing--at all.

ranger
(yawn)
If you had REAL training zones... you'd post evidence.

Image

Continue on with the farce. You're very entertaining...

Those 'zones' around you?
Yes, well, you know they're untouchable... :wink:

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mikvan52
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Re: Ranger's training thread

Post by mikvan52 » November 4th, 2010, 10:25 am

August prediction: 6:16
September: 6:20
October: 6:32
BIRC: 6:4x (2nd to Paul Wenham)
WIRC: DNS = no snow but still no go

IOW: More of the same.

Bob S.
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Re: Ranger's training thread

Post by Bob S. » November 4th, 2010, 11:03 am

I seemed to have had the BIRC date wrong, so I Googled BIRC to get the correct one. This was the hit that caught my eye:

http://neurosurgery.ucla.edu/body.cfm?id=621

Hmm - interesting.

Bob S.
Last edited by Bob S. on November 4th, 2010, 12:02 pm, edited 1 time in total.

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