Ranger's training thread

[whp4]

If a tree falls in the Ann Arbor woods, and happens to hit ranger on the head whilst en route to his thumb, if no one saw it, would anyone notice the resultant TBI from an examination of his posts?

[ranger]

Only shooting for a 6.32, I thought I read a while back you were shooting for a 6.20 at BIRC?

The 2Ks @ 28 spm are just AT intervals.

If I do them in 1:38, I'll be in great shape.

Intervals are repeated, in the same session, and from day to day.

A race is TR.

It is a maximal row.

As I mentioned, I'll race at 32 spm.

If I repeat 2Ks @ 28 spm in training, I'll be entirely ready to rate 32 spm for one 2K in a race.

ranger

[mikvan52]

Only shooting for a 6.32, I thought I read a while back you were shooting for a 6.20 at BIRC?

The 2Ks @ 28 spm are just AT intervals.

If I do them in 1:38, I'll be in great shape.

Of course you will do them, dear.... Now, run along and play with the other brain-injured children. Watch out for sharp objects!

Rich: Post one 1k (IND_V) of you rowing at 28 spm averaging 1:38 pace while wearing your HR belt.
Take a pic... Post that too...

Those will give you an idea of how fast and fit you are going in to these last days of Pompei'

Your own personal volcano is about to blow...

Stand Back!
Watch ranger blow!
Click HERE








Why bother to lie so ineffectively? No one believes a word you say anymore.
You need to bone up on your liar's training.

[snowleopard]

Hehe look what I found. This is ranger in 2006 before he slumped to fourth:

[mrfit]

AT intervals at 28spm makes sense.

Doing that at AT paces makes sense.

Doing them at 13SPI makes sense too, but (and this is a big butt)


http://willvideoforfood.com/wp-content/ ... g-butt.jpg






You row 6:00 2k's

Pop the bubble. Do AT intervals at 28spm and 1:43 and "prepare for racing" instead of running away from it.

Jesus.

[mikvan52]

I'll race at 32 spm.

a very interesting concept... racing at a fixed rate

I won't bother to ask why... because the answer will be as inane as the assertion that one can possibly get a PB at fixed low rate..

Maybe it's because the maestro thinks he has a chance of holding a pointless spi # for the 2k.

12.5 spi would be... (at 32 spm)
(I'll let others go to the marchars table.... the way ranger does 100x a day..

[mikvan52]

This is ranger in 2006 before he slumped to fourth:

Double the "D" add 5...

and ranger current (single) 500m time is slower than 1:30.0
The chickens are coming home to roost.

[ranger]

Rich: Post one 1k (IND_V) of you rowing at 28 spm averaging 1:38 pace while wearing your HR belt.
Take a pic... Post that too...

Sure.

I'll post these as I get them done, although my aim is to do the 1Ks at 32 spm, not 28 spm.

100 strokes, rowing well.

28 spm is an AT rate, not a TR rate.

The 2Ks are AT rows.

The 1Ks are TR.

The 500s are AN.

ranger

P.S. Of course, I already posted 1Kr24 @ 1:38, long ago, pulling 15.5 SPI. 1Kr30 @ 1:38, pulling only 13 SPI, is _vastly_ easier, at this point, _too_ easy.

[snowleopard]

Of course, I already posted 1Kr24 @ 1:38, long ago, pulling 15.5 SPI. 1Kr30 @ 1:38, pulling only 13 SPI, is _vastly_ easier, at this point, _too_ easy.

You posted a screenshot. Nothing to verify you were rowing.

But please, go ahead, post the 1Kr30 @ 1:38 without further delay since it's vastly easier.

You won't, of course. Simple reason: you can't.

[ranger]

12.5 spi would be... (at 32 spm)

I now pull 13 SPI, not 12.5.

I love the ratio at 32 spm.

3-to-1

and-One // and-TWO-and-THREE-and-FOUR

ranger

[ranger]

But please, go ahead, post the 1Kr30 @ 1:38

No, not 30 spm, 32 spm.

Race rate.

ranger

[ranger]

Do AT intervals at 28spm and 1:43 and "prepare for racing"

I don't row at 11 SPI--at all.

So doing it now both makes no sense and prepares me for nothing.

ranger

[snowleopard]

But please, go ahead, post the 1Kr30 @ 1:38

No, not 30 spm, 32 spm.

Race rate.

I don't care. This spm malarkey is just smoke and bullshit anyway.

But please, go ahead, post the 1Kr32 @ 1:38 [with HR data] without delay.

[mrfit]

Do AT intervals at 28spm and 1:43 and "prepare for racing"

I don't row at 11 SPI--at all.

So doing it now both makes no sense and prepares me for nothing.

ranger

Rowing at 2k intervals at 28 spm ideal for racing prep. Stick to 13spi as a rule and you'll never get the workout done (you will not even get it started). It's simple. This pretty much explains why you do not sharpen in the "SPI is everything" era. (to me anyway)

[ranger]

Do AT intervals at 28spm and 1:43 and "prepare for racing"

I don't row at 11 SPI--at all.

So doing it now both makes no sense and prepares me for nothing.http://www.c2forum.com/posting.php?mode ... 3&p=146955#

ranger

Rowing at 2k intervals at 28 spm ideal for racing prep. Stick to 13spi as a rule and you'll never get the workout done (you will not even get it started). It's simple. This pretty much explains why you do not sharpen in the "SPI is everything" era. (to me anyway)

Sure, 2Ks @ 28 spm are great sharpening for a 2K.

But I still wonder about this, given what you say above:

How did I pull 6:29.7 @ 12 SPI in 2006, when I was 55--at high drag, still struggling with technique, without even sharpening for it?

No one my size has ever come within two seconds per 500m of that--fully sharpened, rowing well, at low drag.

Everyone gets about a dozen seconds over 2K from a couple of months of hard sharpening.

Rowing well at low drag is much more effective and efficient than rowing poorly at high drag, and therefore is an advantage in a 2K, too.

Has everyone else my age and weight gone so much slower because they know how to sharpen and I (supposedly) don't?

ranger