6:28 2K

[ranger]

I know - you are much better now than then etc. etc. but why bring up Dennis again?

Dennis' behavior back in 2002-2004 (and following for several years until he quite the sport), both verbally and physically, should be brought up as often as possible, more often than is necessary, just to make the point, repeatedly, ad infinitum.

This behavior is just the nay-saying that we have been witnessing over the last five years here with respect to my efforts to improve.

Dennis and others also recruited Mike C. as judge, jury,and executioner, verbally and elsewhere, as reinforcements.

This nasty, in-group behavior by experienced, prominent rowers in the sport with respect to talented novices is unfortunate in the extreme and should be pointed up.

It may well be that Robert Brody was told to pack up and leave his job at C3 as marshall of the USIRT and CRASH-Bs because of his complicity in this sort of behavior.

That Dennis and Robert are no longer iinfluential voices in the sport lshould be a breath of fresh air for everyone.

ranger

[ranger]

As I have mentioned many times, UT1 rowing is the heart of training for a 2K.

Ironically, it seems that both Miike Caviston's Wolverine Plan and the Interactive Plan mit this sort of rowing entirely.

This is PaulS's point about the productivity of 01MPS rowing.

10 MPS rowing is UT1 rowing.

At the limit, the best rowers can do 10 MPS distance rowing at 30 spm--fluidly and easily.

To a seasoned endurance athlete, top-end UT1 rowing (threshold rowing) should be very comfortable.

If you are good, you can do it continuously for an hour or more.

As I mentioned before, I suspect that Level 3 rowing in the Wolverine Plan is just UT2 rowing.

Then Level 2 is AT, pushing to TR,

And Level 1 is AN.

Level 4 rowing is just "Learn to Row," necessary for novices, but not beyond that.

Once you are no longer a novice, you can do UT1 rowing from day to day, as PaulS suggests.

Keep the rate up.

That keeps the HR up.

Training for the 2K is all about threshold rowing--high-end UT1.

In assessing the quality of your preparation for a 2K, the crucial question is this:

What can you pull for an hour, rowing at your anaerobic threshold and 10 MPS?

And that's all she wrote.

Everyone gets about the same benefit from sharpening (about a dozen seconds over 2K).

As long as everyone sharpens, it is irrelevant.

It doesn't bear on the outcome of races.

It doesn't determine high achievement in the sport.

ranger

[ranger]

I set the WR as just a mark in the sand and because the commentator Jon Goodall asked me to have a go at it just before the start, otherwise I would have just rowed to win as I usually do.

Like everyone else, the facts are, at race venues, you row pretty much the same in terms of time whether you win or lose.

So, clearly, your competitive position in a race has no bearing on your achievement.

Heck, if you can pull 6:34, or sub-6:30, or whatever, then just do it.

Do it every time.

It doesn't matter what the other guy is doing.

Just hold your splits and row to the finish.

If you can row 6:34, this should also show up in all of your other times.

You should be able to do 60min at 1:48, 10K at 1:46, 5K at 1:43, etc.

You should consistently do 8 x 500m at 1:34.

ranger

[ranger]

A nice goal for the next three weeks would be a 5K pb, say, 1:42/17:00.

That would be close to 20 seconds under the _heavyweight_ 60s WR for 5K, which has just been lowered 10 seconds or so by T.J. Osterling.

To get to my 2K goals, during sharpening, I would then need to press that down to 1:39/16:30, as I bring up my anaerobic capacities.

My 5K pb is 1:43/17:10.

At 11 SPI, 1:42/330 watts is 30 spm.

A 17:00 2K would establish a 4 second per 500m gap between my level of preparation, even at this early point in the season, and Rocket Roy's, fully trained.

Sharpening would then add another three seconds per 500m, and...

There's that seven seconds per 500m again!



ranger

[snowleopard]

But you tended to row something closer to 6:44 at race venues.

That's _very_ odd.

ranger

Are you doubting Roy's integrity? Be careful where you go with that.

Let's consider for a moment, all the rows you reported as continuous pre IND_V which you actually rowed as Just Row.

Also, how 'odd' is it for someone -- you -- who has no problem with making weight, who was actually targetting 6:16, 4 x 2K @ 1:38 etc etc etc to slump to a 2K performance well outside 7 mins. Never mind your inability to break Roy's legitimate WR despite your claim that your row nearing 6:40 was just an AT row.

And let's not forget you have been predicting 4 x 2K @ 1:38 for several years. The learning to row project has been completed several times

[blake_mulder]

Ranger

Will you be posting the results of your upcoming trials here on this forum, regardless of whether you hit your targets?

Good luck with them!

Blake

[KevJGK]

Will you be posting the results of your upcoming trials........

[eliotsmith]

Heck, if you can pull 6:34, or sub-6:30, or whatever, then just do it.

The same to you ranger.

[eliotsmith]

As I mentioned before, I suspect that Level 3 rowing in the Wolverine Plan is just UT2 rowing....

Level 4 rowing is just "Learn to Row," necessary for novices, but not beyond that.

REALLY? I have done both UT2 rows within my recommended range, using the IP and I have done all level rows in the WP. Level 4 is NOT "Learn to Row". Level 3 is NOT UT2

The intensity is ~ 85-90% of 2K velocity. The focus is on endurance more than speed, though a shorter Level 3 workout can approach Level 2 intensity.

And Level 2 is estimated in the WP to be about 1.08*(2KPace). For me that means, with my current 2K pace at 1:55/500, 2:04.2/500. My UT1 is supposed to be between 2:13/500 and 2:18/500. UT2 is slower than 2:18/500. Granted, my pace for 16 SPM under Level 4 WP rows is 2:22/500, 18 SPM is 2:18/500. So at those rates, I am rowing in the range of UT2, but only at those rates. Besides, the Interactive plan has UT2 rows at about 20-22 SPM if I remember correctly. 2:18/500 at 20-22 SPM feels easier than at 18 SPM to me, I don't know about you.

[ranger]

The learning to row project has been completed several times

My "learning to row" project is complete.

I am now training to race.

I haven't prepared to race since 2003.

By and large, until recently, I have just been doing foundational rowing.

I am no longer doing foundtional rowing, and never will need to again.

I am now doing distance rowing, and this will be my normal mode from now on.

Distance rowing is done at 26-32 spm.

When I am done with that (and distance trials) at the end of the month, I will sharpen.

Sharpening is done at 36-42 spm.

I will race at 33-35 spm.

My first race is Jan. 30 in Indianapolis.

My second race is Feb. 7th in Cincinnati.

My third race is Feb. 14th in Boston.

My fourth race is Feb. 20th in Rochester, MN.

My fifth race is Feb. 27th in Chicago.

I am not sure that I want to drive all the way to MN on Feb. 20th, but we'll see.

Many races haven't firmed up dates yet.

Perhaps a race closer by will appear for that weekend.

ranger

[ranger]

Heck, if you can pull 6:34, or sub-6:30, or whatever, then just do it.

The same to you ranger.

I have pulled 6:27.5, 6:28, 6:28.5, 6:29, 6:29.7, 6:30, 6:32, 8:32, 6:32, 6:32, 6:32, 6:33, etc.

Roy's record should be similar, if he is capable of it.

These rows are all within about a second per 500m of one another.

I don't have one row at 6:28 and all the rest of my rows at 6:48 (or whatever).

That would be bizarre.

ranger

[ausrwr]

Heck, if you can pull 6:34, or sub-6:30, or whatever, then just do it.

Do it every time.

It doesn't matter what the other guy is doing.

ranger

Consider the mote in your own eye before you post this rubbish, Prof. Cureton.

You talk about how much better you are now, and show no evidence.

'Put up or shut up' is a phrase that's never occurred to you, is it. And referencing Dennis Hastings' (alleged) behaviour? I don't know about it, it's before my time, but since I've been aware of your form, it's just been a stream of postings from you about how everyone else is rubbish / can't hold a handle to you, and consistent denigration of people around you.

[ranger]

Level 3 is NOT UT2

Sure, it is.

It can be even slower than that.

Mike C. pulled 6:18.

85% of 1:34.5 is 1:51.

According to the IP plan, UT2 for a 1:34.5 2K is 1:49.5.

Mike C. didn't use a HR monitor, but back in 2002, I suspect that his HR was at UT2, or just a bit above, when he did 30K at 1:48 for his Level 3 rows.

As he admitted himself, back then, if he had wanted to, he could have done a FM at 1:48.

A FM is done much closer to top-end UT2 than top-end UT1.

ranger

[ranger]

'Put up or shut up' is a phrase that's never occurred to you, is it.

Just the opposite, if you examine the record.

Evidence has come repeatedly, as has performance.

And it is just about ready to come again.

You have a short memory.

ranger

[ranger]

I don't know about it, it's before my time

Yes, obviously.

So it you who should shut up about it.

As you admit here, you don't know what you are taking about.

It was before your time.

ranger