6:28 2K

[KevJGK]

Just to save you wasting too much time on this.

There will be no 8 x 500m/3:30r results posted this year.

There will be no 2K trial results posted this year.

Of course WE all knew this already.

It all seems just a bit sad.

What on earth is wrong with the man?

[ranger]

It all seems just a bit sad.

Don't know about you but there is only joy in mudsville these days in _my_ garage.

No sadness at all.

I'm elated.

Electric stuff.

I am now doing distance rowing at 30 spm.

This means that I am getting ready to transition to sharpening.

I have also arrived at race pace and rate, 1:34 @ 36 spm (11.7 SPI).

In terms of stroking power, this is just what Stephansen does.

"Danish Lightweight Racing Stroke"

The only difference is that he rates 43 spm for 2K rather than 36 spm.

He's younger!

I think the first thing to work on when you start tø sharpen is 20 x 500m (paddle a 500m inbetween) at race pace and rate, so for me, 1:34 @ 36 spm.

That gets you used to race pace and the task before you in the rest of sharpening--getting tough enough to hold that for 2K.

So that's the next task.

8 x 500m (3:30 rest) @ 1:34 predicts a 6:28 2K.

So when I get there, I will do my at-home 2K trial.

I might be a little behind schedule, but not very far.

Stroke feels great.

Force contour is perfect--110SLD45.

110 kgs. of peak pressure, arrived at quickly, then a straight line, 45 degree angle descent to the baseline.

120 kgs. is full slide for me, so like Stephansen, I am cutting the slide on my racing stroke a bit to save energy and keep the rate up.

I feel great.

No sickness, no injury, no soreness, no staleness, no weakness.

I am doing my workouts each day feeling fresh and loose, even though I am spending as long as five hours a day on them.

This training schedule is professional.

If I could get to two hours on the erg, two hours on my bike, and two hours OTW every day--six hours a day--these workouts would be ideal.

National Team calibre stuff.

ranger

[KevJGK]

So that's the next task.

8 x 500m (3:30 rest) @ 1:34 predicts a 6:28 2K.

So when I get there, I will do my at-home 2K trial.

For me, Deja vu.

For you, Jamais vu.

[snowleopard]

I think the first thing to work on when you start tø sharpen is 20 x 500m (paddle a 500m inbetween) at race pace and rate, so for me, 1:34 @ 36 spm.

That gets you used to race pace and the task before you in the rest of sharpening--getting tough enough to hold that for 2K.

So that's the next task.

8 x 500m (3:30 rest) @ 1:34 predicts a 6:28 2K.

So when I get there, I will do my at-home 2K trial.

You seem a little confused. 8 x 500m r3:30 @ 1:34 is somewhat easier than 20 x 500m r~3:00 (paddle). Since you cannot yet do the 8, doing the 20 is way beyond your capabilities.

So, in la la land, we should see the 8 before the 20. Not that we will see either mind you.

[ranger]

You seem a little confused. 8 x 500m r3:30 @ 1:34 is somewhat easier than 20 x 500m r~3:00 (paddle).

Yes, 8 x 500m @ 1:34 (3:30 rest) predicts 6:28.

Can I do it?

We'll soon see.

In the fall of 2003, I did 20 x 500m @ 1:36, paddle a 500m in between.

ranger

[ranger]

For me, Deja vu.

My deja vu each year is the best 2K in my age weight division.

Happy with that.

This year, I hope my deja vu is also a WR (or five).

I already have three WR rows.

This would be my fourth (fifth, sixth, seventh, eighth, ninth, etc.).

ranger

[hjs]

For me, Deja vu.

My deja vu each year is the best 2K in my age weight division.

Happy with that.
This year, I hope my deja vu is also a WR (or five).
I already have three WR rows.
This would be my fourth (fifth, sixth, seventh, eighth, ninth, etc.).

ranger

Just a Wr and not that bizarre 6.16 your are dreaming about.

Good to see that you finally are trying to do what we have been saying, do what you can

[ranger]

Good to see

I wouldn't jump to conclusions.

Yes, supposedly, the blind have been cured, but it takes a miracle.

I think it is more likely that you are still just blind.

The dark can be tricky to get around in.

Good luck with it.

As I understand, with some light, here and there, hallucinations set in.

If we can't see anything out there but ourselves, we project our own visions onto the world.

Bad movie.

Not worth the price of admission.

ranger

[hjs]

Good to see

I wouldn't jump to conclusions.

I think it is more likely that you are still just blind.


ranger

This blind man is right for 5 years now maybe sight is not needed in an easy case lick this.

[ranger]

ust a Wr and not that bizarre 6.16

If I pull 6:28 this month some time, at the end of my pre-sharpening, _before _ I do any hard anaerobic sharpening and distance racing, I will pull 6:16 by the time WIRC rolls around, at the _end_ of my sharpening.

It's pretty predictable, I think.

If you don't race your training during its foundational and pre-sharpening, stages, we all get about a dozen seconds over 2K from sharpening up our anaerobic capacities to the max.

A good bit of a 2K is anaerobic.

10-20%?

ranger

[hjs]

ust a Wr and not that bizarre 6.16

If I pull 6:28 this month some time, at the end of my pre-sharpening, _before _ I do any hard anaerobic sharpening and distance racing, I will pull 6:16 by the time WIRC rolls around, at the _end_ of my sharpening.

It's pretty predictable, I think.

ranger

mmm

2009 if................
2008 if............
2007 if...............
2006 if...............
2005 if.............
2004 if...............
2003 if .................


even you should see a pattern


Predictable ? o yes hahahahahaah

[ranger]

I have never pulled 6:28 at the end of a pre-sharpening period--and then sharpened hard for several months.

That's the plan this year.

I think the pattern will hold, even at these faster paces.

If you don't race your training at its earlier stages, you get about a dozen seconds over 2K from a couple of months of hard sharpening.

A 2K is 10-20% anaerobic.

If I pull 6:28 at the end of my pre-sharpening, the goal of my sharpening wont, and can't, be a WR.

I will have already destroyed the 55s lwt WR by 10 seconds.

My goal will be 6:16, a dozen seconds faster than my pre-sharpening 2K.

I'll do 8 xx 500m (3:30 rest) over the next month or so.

Then, during sharpening, I wlil edge that down, bit by bit, to 1:31.

ranger

[hjs]

I have never pulled 6:28 at the end of a pre-sharpening period--and then sharpened hard for several months.

That's the plan this year.

I think the pattern will hold, even at these faster paces.

ranger

The pattern is slowing down, you are confused again.

[ranger]

The pattern is slowing down

Yes.

For those who are at a physical and technical peak and then follow tradiitonal training plans that skew good training, as it flows naturally from a concern for effectiveness, to a concern for efficiency, to a concern for speed, into a combination of resting, premature racing, and "heave-ho" power 50s, the pattern is indeed to slow down significantly with age.

For veterans, the slowdown for those who follow this traditional path seems to be about 2 seconds per year.

The minimal slowdown seems tø be .3 seconds over 2K per year.

So, those who train traditionally slow down 20 seconds a decade. Those who train well slow down 3 seconds a decade.

Quite a difference!

There is also the matter of getting to a peak in the first place.

That is what I have been trying to do over the last five years--learning to row.

You are quite a bit faster if you row well.

I suspect that if I pull 6:16 this year some time, I will then slow down, too, but only 3 seconds a decade, if I keep training well.

ranger

[hjs]

The pattern is slowing down

Yes.

ranger

last year you pulled 6.41 at max, so this year you agree you will be slower again.
Again some sense