6:28 2K

Rocket Roy · Post by **Rocket Roy** » December 3rd, 2009, 6:21 pm

Even if his max h/r is 190 which i doubt, he would not hit it at all in a 2k race.

IMHO one doesn't get within 5 beats of your max in a race in my experience one can only hit your absolute max then collapse shortly afterwards.

For instance i usually row/race at 90-95% of my max that is just about maintainable, but any higher than that just invites a collapse and a crash and burn.

My max is 178 and i could just about hold 168-170 for a short period of time towards the end of a race, the bulk of the race would be at 160-167.

Byron Drachman · Post by **Byron Drachman** » December 3rd, 2009, 6:50 pm

Nobody noticed my previous posting? Hint: click on the quote by Ranger

JohnBove · Post by **JohnBove** » December 3rd, 2009, 7:26 pm

Byron Drachman wrote:Nobody noticed my previous posting? Hint: click on the quote by Ranger

Oh. Ha ... ha ...

bloomp · Post by **bloomp** » December 3rd, 2009, 7:57 pm

Byron Drachman wrote:Nobody noticed my previous posting? Hint: click on the quote by Ranger

I thought it looked funny, but I also assumed it was not having contacts in. Good one.

But remember, he teaches rhetoric and prose and poetry. He doesn't know a thing about physiology. Exactly why I pray to god no novice comes along and starts taking his advice.

Paul

ranger · Post by **ranger** » December 4th, 2009, 3:41 am

Rocket Roy wrote:in my experience one can only hit your absolute max then collapse shortly afterwards.

Yep.

That describes it pretty accurately.

2K.

I can row for an hour with my HR at 172 bpm.

That's my anaerobic threshold.

Yes, like you, I would now do about 1:42 pace with my HR at 172 bpm.

My max HR is 190 bpm.

When I am fully trained, I suspect that I do the last 800m of a 2K with my HR in the high 180s.

ranger

ranger · Post by **ranger** » December 4th, 2009, 3:51 am

snowleopard wrote:I seem to recall at some point that this was excuse #327: "I could not get my HR above 180 therefore I was not ready to race.

Personally, to prepare for a good 2K, I don't want to just get my HR to 180 bpm.

I want to have it over 180 scores of times, often for prolonged periods.

Negative splitting distance rows (e.g., 60min) is a nice way to do this.

Push the last several Ks.

5K trials are also good for this.

In a max/predictor 8 x 500m workout, my HR will be over 180 bpm after each interval.

2K - 3

The goal this year is 1:31.

ranger

KevJGK · Post by **KevJGK** » December 4th, 2009, 3:55 am

ranger

What could you do if someone put a gun to your head and demanded you did a 6:28.0 2K?

ranger · Post by **ranger** » December 4th, 2009, 3:56 am

KevJGK wrote:ranger

What could you do if someone put a gun to your head and demanded you did a 6:28.0 2K?

I won't be able to do 6:28 until I am done with my distance training (and distance trials).

No need for a gun.

When I get there, I'll do it.

New Years?

To do an AT 6:28 2K, I'll have to hit my distance targets: FM @ 1:48, HM @ 1:45, 10K at 1:42; 5K @ 1:39.

These distance targets predict a TR 6:16 2K.

ranger

KevJGK · Post by **KevJGK** » December 4th, 2009, 4:05 am

ranger wrote:
KevJGK wrote:ranger

What could you do if someone put a gun to your head and demanded you did a 6:28.0 2K?
I won't be able to do 6:28 until I am done with my distance training (and distance trials).

No need for a gun.

When I get there, I'll do it.

New Years?

To do an AT 6:28 2K, I'll have to hit my distance targets: FM @ 1:48, HM @ 1:45, 10K at 1:42; 5K @ 1:39.

These distance targets predict a TR 6:16 2K.

ranger

OK. For some reason they take pity on you but they are determined to see something after all of your claims. They relent and reduce their demand to a 6:38. Is it your luck day?

hjs · Post by **hjs** » December 4th, 2009, 4:14 am

ranger wrote:

You get better by overcoming your weaknesses, not by racing, over and over, emphasizing your strengths and ignoring your weaknesses.

My weaknesses were foundational.

Wrong

You can,t overcome you weaknesses, why ? If you are weak ar something you don,t got much talent for it. You have done a lot of power rowing in your training but still in your 2k races you row the same, you are someone with not much real naturall power, you simply dont have that, also in your years you have never had that. Someone white naturall power can row a relative good 500m, something yoy can only dream of. Your strenght is being able to do a lot of work, eat a horse and digest it every day, and you can use a very high rate.

Ps I can, wait to your first "power" 2k off the season hahahahaha man what shit you will produce again.

ranger · Post by **ranger** » December 4th, 2009, 4:22 am

hjs wrote:You can,t overcome you weaknesses

There's the essence of a nay-sayer and the definition of a loser.

ranger

hjs · Post by **hjs** » December 4th, 2009, 4:40 am

ranger wrote:
hjs wrote:You can,t overcome you weaknesses
There's the essence of a nay-sayer and the definition of a loser.

ranger

No it's the creedo of a winner hahahaha

Dismiss you weaknesses and find your strenght !!

You should find your strenght and build it as big as you can you. That makes Champions!!

Imagine haile gebrelasie not doing Fm but sprinting
Usian Bolt not sprinting but running a marathon
M Jorden playing Golf

etc
ect

ranger · Post by **ranger** » December 4th, 2009, 4:52 am

hjs wrote:you should find your strenght and build it as big as you can

Been there, done that.

Then, after this first flush of easy, childish excitement, you grow up, realize what _really_ makes a mature winner, and work on your weaknesses.

It's only then that you become the best you can be.

ranger

hjs · Post by **hjs** » December 4th, 2009, 4:58 am

ranger wrote:
hjs wrote:you should find your strenght and build it as big as you can
Been there, done that.

ranger

So in 2 years you found your strenght and build it to the max, and now your are working on your weakness for 6 hahahahahaha

7.30 here he comes again.

ranger · Post by **ranger** » December 4th, 2009, 5:31 am

hjs wrote:a winner

A winner?

It's no great shakes to be a "winner" in indoor rowing.

Been there, done that.

Every time I have trained to race and put it on the line.

I was four seconds under the 50s lwt WR in my first race.

Being a "winner" in not the end of it.

Nowhere near.

The hard issue is this:

Can you train to be the best you can be?

ranger