6:28 2K

[chgoss]

Here is what I think.

Before Indianapolis, as my best AT workout, 4 x 2K @ 1:40.

Just to be clear, can confirm that you will be doing the following, prior to Feb 1, 2010:
2k in 6:40
5min rest
2k in 6:40
5min rest
2k in 6:40
5min rest
2k in 6:40

in one continuous piece, approximately 42 minutes start to finish. (15 minutes rest, 26:40 rowing)

[ranger]

Here is what I think.

Before Indianapolis, as my best AT workout, 4 x 2K @ 1:40.

Just to be clear, can confirm that you will be doing the following, prior to Feb 1, 2010:
2k in 6:40
5min rest
2k in 6:40
5min rest
2k in 6:40
5min rest
2k in 6:40

in one continuous piece, approximately 42 minutes start to finish. (15 minutes rest, 26:40 rowing)

That's my goal.

I will work up to it, starting with 1:43.

ranger

[ranger]

What would your father conclude from this result vs your claim above?

Just what I concluded.

If you are going to race a mile on the track, it helps a ton to do some hard middle distance running and some fast intervals (220s, 440s, and 880s), no?

And I would guess that this race preparation would have about the same effect on your performance in the mile that hard middle distance rowing and fast intervals have on a 2K score-20-30 seconds over the distance.

ranger

[Steve G]

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

You snipped half the question, part of it was, will it be nonstop?
Will you record the distance?
Cheers

[chgoss]

Here is what I think.

Before Indianapolis, as my best AT workout, 4 x 2K @ 1:40.

Just to be clear, can confirm that you will be doing the following, prior to Feb 1, 2010:
2k in 6:40
5min rest
2k in 6:40
5min rest
2k in 6:40
5min rest
2k in 6:40

in one continuous piece, approximately 42 minutes start to finish. (15 minutes rest, 26:40 rowing)

That's my goal.

I will work up to it, starting with 1:43.

ranger

OK, so then, you can confirm that you will definately, no doubt about it, 100% sure be doing the following and post a screen shot of same, in one continuous piece, approximately 42 minutes start to finish. (15 minutes rest, 27:28 rowing), prior to Feb 1, 2010:
2k in 6:52
5min rest
2k in 6:52
5min rest
2k in 6:52
5min rest
2k in 6:52

[mikvan52]

Interesting that you claim I don't train adequately.

You (mikvan52) 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.

and as for your view:

If you are going to race a mile on the track, it helps a ton to do some hard middle distance running and some fast intervals (220s, 440s, and 880s), no?

And I would guess that this race preparation would have about the same effect on your performance in the mile that hard middle distance rowing and fast intervals have on a 2K score...
ranger

Varying Hard stuff... Like these???:

(two workouts I did a couple days ago?)


Workout#1: 2k-1500-1k no handle down during the 8' paddles in between
2000m piece
500m in 1:47.6 @ 25 spm (1:49 goal pace) - 140 bpm
500m in 1:48.2 @ 25 (1:49) - 147
500m in 1:45.8 @ 27 (1:47) - 152
500m in 1:43.0 @ 29 (1:45) - 155
.
paddle = 1792 meters in 8' - 120 bpm
.
1500m piece
500m in 1:46.3 @ 27 (1:47) - 154
500m in 1:44.2 @ 30 (1:45) - 160
500m in 1:41.0 @ 36 (1:43) - 158
.
paddle = 1618m in 8' - 120 bpm
.
1000m piece
500m in 1:44.7 @ 29 (1:45) - 150
500m in 1:40.9 @ 38 (1:42) - 159
.
8' cool down... 1371 meters 115-125 bpm at varying paces

or this:

Workout #2
1' on/65 seconds off

Set#1
8:00 - 2454m - 1:37.7 (2k pace minus 1.5 sec) - 29 spm - 149 bpm avg

1. 302m - 1:39.3 - 30 - 140bpm
2. 302m - 1:39.3 - 29 - 143
3. 303m - 1:39.0 - 28 - 148
4. 310m - 1:36.7 - 30 - 151
5. 305m - 1:38.3 - 29 - 149
6. 307m - 1:37.7 - 29 - 152
7. 310m - 1:36.7 - 30 - 155
8. 316m - 1:34.9 - 32 - 156
r. 1448m

Set#2
8:00 - 2486m - 1:36.5 ( 2k pace minus 2.8 sec) - 31 spm - 154 bpm (7 bpm under max)

1. 301m - 1:39.6 - 29 - 146
2. 308m - 1:37.4 - 30 - 151
3. 314m - 1:35.5 - 32 - 155
4. 312m - 1:36.1 - 32 - 154
5. 312m - 1:36.1 - 32 - 155
6. 312m - 1:36.1 - 32 - 157
7. 313m - 1:35.8 - 32 - 156
8. 315m - 1:35.2 - 34 - 158
r.1251m




Care to share some of your recent stuff? some degree of detail would help us see where you are now...

[mikvan52]

BTW Rich: My technique is not set. Unlike you, I try to identify my flaws and work on them.

Besides entertainment (your hot dogs and popcorn) this forum has a way of filtering out the bad advice (such as SPI based Rowing with Breaks whenever you feel like it).

Perhaps the few who still think you have a contribution to make in training routines will begin to see our flaws and learn to avoid them too

[hjs]

Interesting that you claim I don't train adequately.

You (mikvan52) 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.

and as for your view:

If you are going to race a mile on the track, it helps a ton to do some hard middle distance running and some fast intervals (220s, 440s, and 880s), no?

And I would guess that this race preparation would have about the same effect on your performance in the mile that hard middle distance rowing and fast intervals have on a 2K score...
ranger

Varying Hard stuff... Like these???:

(two workouts I did a couple days ago?)


Workout#1: 2k-1500-1k no handle down during the 8' paddles in between
2000m piece
500m in 1:47.6 @ 25 spm (1:49 goal pace) - 140 bpm
500m in 1:48.2 @ 25 (1:49) - 147
500m in 1:45.8 @ 27 (1:47) - 152
500m in 1:43.0 @ 29 (1:45) - 155
.
paddle = 1792 meters in 8' - 120 bpm
.
1500m piece
500m in 1:46.3 @ 27 (1:47) - 154
500m in 1:44.2 @ 30 (1:45) - 160
500m in 1:41.0 @ 36 (1:43) - 158
.
paddle = 1618m in 8' - 120 bpm
.
1000m piece
500m in 1:44.7 @ 29 (1:45) - 150
500m in 1:40.9 @ 38 (1:42) - 159
.
8' cool down... 1371 meters 115-125 bpm at varying paces

or this:

Workout #2
1' on/65 seconds off

Set#1
8:00 - 2454m - 1:37.7 (2k pace minus 1.5 sec) - 29 spm - 149 bpm avg

1. 302m - 1:39.3 - 30 - 140bpm
2. 302m - 1:39.3 - 29 - 143
3. 303m - 1:39.0 - 28 - 148
4. 310m - 1:36.7 - 30 - 151
5. 305m - 1:38.3 - 29 - 149
6. 307m - 1:37.7 - 29 - 152
7. 310m - 1:36.7 - 30 - 155
8. 316m - 1:34.9 - 32 - 156
r. 1448m

Set#2
8:00 - 2486m - 1:36.5 ( 2k pace minus 2.8 sec) - 31 spm - 154 bpm (7 bpm under max)

1. 301m - 1:39.6 - 29 - 146
2. 308m - 1:37.4 - 30 - 151
3. 314m - 1:35.5 - 32 - 155
4. 312m - 1:36.1 - 32 - 154
5. 312m - 1:36.1 - 32 - 155
6. 312m - 1:36.1 - 32 - 157
7. 313m - 1:35.8 - 32 - 156
8. 315m - 1:35.2 - 34 - 158
r.1251m




Care to share some of your recent stuff? some degree of detail would help us see where you are now...

Mike what is this? Training is not about real hard facts, it's how it felt and what you think about it.

Next time turn the pm over, loose the clock, stop weighing yourself and just go by feel.

[ranger]

this forum has a way of filtering out the bad advice (such as SPI based Rowing with Breaks whenever you feel like it).

I can't think of anything better to do than rowing well in a free fartlek format over long distances.

It can do wonders, if you keep at it long enough.

Of course, everyone can "filter out" whatever type of rowing they would like to, but there is no authority here to do so, or any justification in this case.

You and Rocket "filter out" pulling hard at low rates.

NavHaz "filters out" distance rowing.

Etc.

Crippling, and arbitrary, but entirely your right to choose.

ranger

[snowleopard]

Crippling, and arbitrary, but entirely your right to choose.

What could be more crippling and arbitrary than setting fantastical goals that always remain out of reach?

[rjw]

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

Could you show a screen shot of this. I think that is a great row and to think that you can do these every day as a warm-up - WoW!

[Nosmo]

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........
ranger

So you predicted breaking the world record 7 times last year and had a $2000 bet that you would break 6:40 and yet you didn't do any race preparation? That is confidence!

[Nosmo]

OK, so then, you can confirm that you will definately, no doubt about it, 100% sure be doing the following and post a screen shot of same, in one continuous piece, approximately 42 minutes start to finish. .....

As you well know, confirming he will do it and doing it are two entirely different things. Do you really need one more example of this? Don't you have enough already? What possible purpose would one more serve?

[whp4]

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

Could you show a screen shot of this. I think that is a great row and to think that you can do these every day as a warm-up - WoW!

Despite being an English professor, he doesn't use the language the way you think. A normal person would read his statement as:

"I can row for 60 minutes at a pace of 1:52/500m at a stroke rate of 22 strokes per minute (16071m in 1320 strokes) with a UT2 heart rate at 70% of heart rate reserve."

However, what ranger means is

"I can row for 60 minutes without stopping so long that the monitor quits"
"I can row at a pace of 1:52/500m"
"I can row at a stroke rate of 22 strokes per minute"
"I can row at a UT2 heart rate at 70% of heart rate reserve based on my misguided notions of what my max heart rate is"

he just can't do all of those things simultaneously! I'm confident he could do any pair of them, however.

He certainly can't do all 4 of them while being recorded/measured (ergo no screenshot for you), because that would be racing his training, the machines would have won, insert your favorite ridiculous ranger excuse here.

[chgoss]

OK, so then, you can confirm that you will definately, no doubt about it, 100% sure be doing the following and post a screen shot of same, in one continuous piece, approximately 42 minutes start to finish. .....

As you well know, confirming he will do it and doing it are two entirely different things. Do you really need one more example of this? Don't you have enough already? What possible purpose would one more serve?

good question,, why do we respond to ranger... I'm not really sure why, especially after the way he goes about posting has been so clearly established.

I guess for me, I'm still trying to figure out if he actually believes the stuff he writes or not.

either that, or I'm just bored...