6:28 2K

[hjs]

So, here's what I think may happen, based on him being heavier (in % body fat terms) than last year at this time..
Indianapolis 1/30: wont go sub 7
Cincinnati 2/07: 6:52.9
CRASHB: scratch
March at some point: 6:43

Can we keep track of predictions?

I recall Mike saying something like ranger won't be lightweight at CRASH-B.

I think Chad is probably pretty close. But I'll predict a DNF in Indianapolis and 6:42 in march.

This could be fun. Perhaps we could come up with a prize for best prediction--not necessarily the most accurate --subject to forum vote.

7.03 in his first race.

Sb 6.44.7.

Although I also give the possibility of not being able to get on weight the hole season a good change.

[ranger]

Can you imagine NavHaz relaxed, supple, quick, and efficient enough to do 60mn, 1:43 @ 29 spm (10 MPS, 11 SPI), session after session?

At the moment...

unimaginable.

He just trudges or sprints.

Everything in between is a wasteland.

No distance rowing.

ranger

[snowleopard]

I don't care much what happens exactly in my first race.

It is just to get my feet wet.

Or frozen

[ranger]

Three hours on my bike is now entirely established and comfortable as cross-training, especially if I mute the speed down to 20 mph from the 25 mph, etc., which I have often been doing over the last couple of months. This cross-training is now entirely a recovery session. It is no effort at all, just some steady state, UT2 work.

I probably burn about 2500 calories on each ride.

So over seven weeks, that is 125,000 calories, the caloric value of about 35 pounds of fat.

For the next seven weeks, I will do this three-hour ride from 4 a.m. to 7 a.m. every day.

To pass the time, I listen to the radio, usually the local country music station.

ranger

[snowleopard]

mute

You mean slow.

[ranger]

mute

You mean slow.

Sure. I am just burning calories.

ranger

[ranger]

I have given up jumping rope and sit ups, but I still need a regular warm up for the sharpening sessions I will be doing every day for the next seven weeks.

According to the IP plan, 1:52 @ 22 spm (11.32 SPI, 12.18 MPS) is UT2 for a 6:28 2K, my 2K target for Indianapolis in three weeks.

So, 60min, 1:52 @ 22 spm, 16K, would be a good warm up for the sharpening sessions I will be doing over the next seven weeks.

On this 60min, 16K, warm up row each day, my HR should ride pretty steady at (or below) 145 bpm.

My anaerobic threshold (high-end UT1) is 172 bpm.

My max HR is 190 bpm.

No 60s lightweight has ever rowed 16K for an hour, free rate.

ranger

[snowleopard]

According to the IP plan, 1:52 @ 22 spm (11.32 SPI, 12.18 MPS) is UT2 for a 6:28 2K, my 2K target for Indianapolis in three weeks.

So, 60min, 1:52 @ 22 spm, 16K, would be a good warm up for the sharpening sessions I will be doing over the next seven weeks.

You miss the point. For 1:52 @ 22 spm to be UT2 you have to have rowed the 6:28 first. You also have to row with a UT2 HR.

I don't suppose for a minute that you can row 1:52 for 16K at 22 spm. Unless it's over the course of several days.

[ranger]

According to the IP plan, 1:52 @ 22 spm (11.32 SPI, 12.18 MPS) is UT2 for a 6:28 2K, my 2K target for Indianapolis in three weeks.

So, 60min, 1:52 @ 22 spm, 16K, would be a good warm up for the sharpening sessions I will be doing over the next seven weeks.

You miss the point. For 1:52 @ 22 spm to be UT2 you have to have rowed the 6:28 first. You also have to row with a UT2 HR.

I don't suppose for a minute that you can row 1:52 for 16K at 22 spm. Unless it's over the course of several days.

145 bpm is my UT2 HR.

Yes, I can row 60min, 1:52 @ 22 spm, and at a UT2 HR, 70% HRR.

Over the next seven weeks, I'll do it every day before I sharpen, as a warm up.

Mike VB also does 60min @ 1:52 with a 145 bpm HR, albeit not at 22 spm.

But for him, that's top-end UT1, not UT1.

85% HRR

His maxHR is 163 bpm.

Mine is 190 bpm.

ranger

[Steve G]

According to the IP plan, 1:52 @ 22 spm (11.32 SPI, 12.18 MPS) is UT2 for a 6:28 2K, my 2K target for Indianapolis in three weeks.

So, 60min, 1:52 @ 22 spm, 16K, would be a good warm up for the sharpening sessions I will be doing over the next seven weeks.

You miss the point. For 1:52 @ 22 spm to be UT2 you have to have rowed the 6:28 first. You also have to row with a UT2 HR.

I don't suppose for a minute that you can row 1:52 for 16K at 22 spm. Unless it's over the course of several days.

145 bpm is my UT2 HR.

Yes, I can row 60min, @ 1:52, and at a UT2 HR.

Over the next seven weeks, I'll do it every day before I sharpen.

Mike VB also does 60min @ 1:52 at 145 bpm, albeit not at 22 spm.

But for him, that's top-end UT1.

ranger

\rich
What day will you be doing the 16K in the hour, will it be_without_breaks, will you record the actual distance?. I note only two 50+LW have gone 16K+ this season
Steve

[Byron Drachman]

This could be fun. Perhaps we could come up with a prize for best prediction--not necessarily the most accurate --subject to forum vote.

I propose the bobble hat, kindly donated by Nav. I proudly put the hat in my signature when I was awarded the hat by Nav for predicting Ranger's results a couple of years ago.

The bobble hat was a reference to the hat that Ranger wears during competitions, and the bobble part refers to how his head bobs up and down during his "perfect strokes."
Here is my prediction:

He will drive to Indianapolis but not race. He will not do any indoor races this year. He will go dormant for a few days after the Crash-Bs, and then return to the forum predicting even greater things to come on the erg, the first to be done after getting fully trained and sharpened, but that indoor racing doesn't really matter and that OTW is where he will excel. Postings will then alternate between saying that he is a novice OTW sculler and that he is a great OTW sculler who will win the HOCR when he turns 60.

[ranger]

What day will you be doing the 16K in the hour,

Every day, as a warm up.

This is easy UT2 work.

1:43 @ 29 spm is now top-end UT1.

In 2002-2003, I did 16.7K/1:48 for 60min.

I am quite a bit better than that now.

1:52 is UT2 for a 6:28/1:37 2K.

1:47 is UT1 for a 6:28/1:37 2K.

UT2 is 2K + 15.

UT1 is 2K + 10.

ranger

[snowleopard]

What day will you be doing the 16K in the hour,

Every day, as a warm up.

This is easy UT2 work.

1:43 @ 29 spm is now top-end UT1.

In 2002-2003, I did 16.7K/1:48 for 60min.

I am quite a bit better than that now.

1:52 is UT2 for a 6:28/1:37 2K.

1:47 is UT1 for a 6:28/1:37 2K.

UT2 is 2K + 15.

UT1 is 2K + 10.

ranger

Have you done your sums? If you can do 1:52 @ 22 spm for the hour that means you are good for at least 1:48 for a 30R20. That means that you are good right now for something like a 6:22 2K without sharpening.

Now, since you always get 12 seconds from sharpening you should be in and around 6:10 for the 2K after sharpening.

Something doesn't quite add up. Still, since you will be doing it every day you won't have any trouble posting a screenshot starting tomorrow, will you

[mikvan52]

Here is what I think.
Before Indianapolis, as my best AT workout, 4 x 2K @ 1:40.

Here’s what I know:
You could not race one 2k at 6:40 last season.
What would your father conclude from this result vs your claim above?
(insert clown image for emphasis)

I have one of the steadiest racing records of anyone.
I race flat splits, right on my paces.

OMG … WTF … (insert barf smilie)

Rich, Don’t you now have an endorsement contract with the Southland Corp.? Aren’t they supplying you with gear with their logo? “ Oh, Thank Heaven for (another) 7-Eleven”

{7:11 raced 2k at BIRC}
... What your version of your EIRC Amsterdam race when you last raced Roy, David and Dennis?

Isn't it time for another JuiceLady cocktail?

[ranger]

You could not race one 2k at 6:40 last season

I wasn't preparing to race last year, as I am this year.

Last year, to prepare to race, I just did foundational training, no distance rowing or sharpening.

Given that, 6:41 was _very_ respectable.

I get about a dozen seconds each over 2K from distance rowing and sharpening.

So do you.

In fact, that's really _all_ that you do in your preparation for a 2K.

You don't do foundational training, pulling hard (13-15 SPI) at low rates, working on technique, rowing well.

Perhaps you don't have to.

Your technique is set.

You already row as well as you can.

Now, a year later, I no longer do foundational rowing, either, just distance rowing and sharpening.

I now row as well as I can, too.

No, I can't row sub-6:30, much less sub-6:20, if I don't prepare for it--at all.

ranger