6:28 2K

whp4 · Post by **whp4** » January 28th, 2010, 2:23 am

ranger wrote:You're wasting your life here.

Indeed, I'm talking with you!

ranger · Post by **ranger** » January 28th, 2010, 3:03 am

Yikes.

Scary stuff.

I am quite a bit better than I thought.

I now get 1:31 (!!!!!) @ 36 spm, not 1:34.

_Beautifully_ smooth, relaxed stroke.

That means I am ready to row 6:16 right now.

Surprised by this, really.

I thought that I would really have to grind away at sprints to get to 1:31 for 500s.

Seems not.

Technique is doing it.

Technique alone.

I am _really_ rowing well.

Bang on.

Bang on what?

13 SPI

As I have been saying for five years now, 13 SPI is rowing well for a lightwieight.

And just for Mike VB, I might add this:

for a lightweight of any age, even 60.

Dreams come true.

I am going to best Caviston's 40s lwt WR at 80.

Absolutely, ridiculously, incredibly...

UNPRECEDENTED

At WIRC in two weeks, I am going to beat Mike VB by seven seconds per 500m.

28 seconds

My training has been perfect.

ranger

ranger · Post by **ranger** » January 28th, 2010, 3:08 am

1K trial coming up very soon.

I think I might be able to go under 3:00.

That would win my bet with Henry in a pretty easy way.

ranger

ranger · Post by **ranger** » January 28th, 2010, 3:13 am

Come to think if it, 500m is quite a bit easier than 1K.

If I can 46 spm for 500m, at 13 SPI, I'll go under 1:24 and win the bet that way.

Going under 1:24 for 500m, given my fitness, training base, endurance, and improved technique would also pretty firmly predict 1:34 for 2K, especially if I do 1:40 for 10K, which I think I will.

ranger

ranger · Post by **ranger** » January 28th, 2010, 3:29 am

Mike has to go to 46 spm to get to 1:31.

For him, that's a flat out 500m trial.

8 x 500m (3:30 rest) is done at 500m + 7.

There's that seven seconds per 500m again!

ranger

ranger · Post by **ranger** » January 28th, 2010, 3:30 am

If I do some 500s, 1:31 @ 36 spm, tomorrow, I'll see my maxHR, 190 bpm.

That would be great as race preparation.

In my distance rowing, my HR is now approaching 172 bpm, my anaerobic threshold.

Perfect.

ranger

ranger · Post by **ranger** » January 28th, 2010, 3:32 am

Weight is ideal.

Never been better.

ranger

ranger · Post by **ranger** » January 28th, 2010, 3:41 am

From now until WIRC, absolutely the best thing to work on would be 4 x 2K, 1:38 @ 28 spm.

AT

Level 2

And 5K/6K/30min/10K trials.

Since I am at weight, these can all go down as lightweight rows when I enter them in the rankings.

Then I can pump up the rate and pace and do 1Ks and 500s to prepare for my three races affter WIRC: Columbus, Chicago, and Detroit.

ranger

KevJGK · Post by **KevJGK** » January 28th, 2010, 4:00 am

Amongst other things, ranger wrote:From now until WIRC, absolutely the best thing to work on would be 4 x 2K, 1:38 @ 28 spm.

AT

Level 2

And 5K/6K/30min/10K trials.

Since I am at weight, these can all go down as lightweight rows when I enter them in the rankings.

Then I can pump up the rate and pace and do 1Ks and 500s to prepare for my three races affter WIRC: Columbus, Chicago, and Detroit.

ranger

ranger · Post by **ranger** » January 28th, 2010, 4:14 am

Hey, if I am really going to pull 6:16, I should probably enter the lightweight Open at WIRC, too.

I could do a little warm up in the morning (9 a.m. or so) to win the 55s lwt hammer, just taking it easy, top-end UT1.

Then I could row hard in the afternoon (3:30 p..m.) in the lilghtweight Open.

I won't beat the Danes, or the other Europeans, but it might be neat to try to be the best American lightweight who shows up.

Last year, according to the rankings, the lightweights came out like this:

1 Henrik Stephansen 20 DEN 5:58.5 RACE
2 Steffen Bonde 19 DEN 6:11.4 RACE
2 Mads Rasmussen 27 DEN 6:11.4 RACE
4 Marcello Miani 24 ITA 6:14.0 RACE
5 Mario Gyr 24 CHE 6:14.1 RACE
6 Augusto Zamboni 28 Genova ITA 6:14.7 RACE
7 Moritz Hafner 24 USA 6:15.3 RACE
8 Christian Pedersen 26 DEN 6:15.5 RACE
9 Nick Lacava 22 USA 6:15.6 RACE
10 Zaharia Petru Alin 17 ITA 6:15.7 RACE
11 Patrick Joye 22 CHE 6:16.4 RACE
12 Eskild Ebbesen 36 DEN 6:16.5 RACE

This was the WIRC lwt Open race last year:

1 Marcello Miani Canottieri Ravenna 06:14.0
2 Augusto Zamboni C.C. Murcarolo 06:14.7
3 Moritz Hafner Harvard University 06:15.3
4 Nick LaCava Unaffiliated 06:15.6
5 Taylor Washburn Unaffiliated 06:18.0
6 Scott Dotto MFH 06:18.9
7 Austin Meyer Harvard University 06:21.0
8 Daniel Kenefick Briarcliffe Rowing Club 06:21.2
9 Ryan Kirlin Fordham University 06:22.2
10 Ryan Andre University of California San Diego 06:22.7

If I pull 6:16, I will just be a stroke or two from winning.

ranger

hjs · Post by **hjs** » January 28th, 2010, 4:36 am

ranger wrote:Come to think if it, 500m is quite a bit easier than 1K.

If I can 46 spm for 500m, at 13 SPI, I'll go under 1:24 and win the bet that way.

Going under 1:24 for 500m, given my fitness, training base, endurance, and improved technique would also pretty firmly predict 1:34 for 2K, especially if I do 1:40 for 10K, which I think I will.

ranger

You tiny little head is making mistakes again, to win any bet you first have to pay your other lost bets.

And you actually have to row those pieces, just having wet dreams about them in your batcave don,t count.

ranger · Post by **ranger** » January 28th, 2010, 4:36 am

Just entered the Open lwt at WIRC, too, so I will have some serious competition to row against, instead of a bunch of jokers.

I can get a bit of a warm up in the morning winning the 55s lwt hammer and then row hard in the afternoon.

This will have no bearing on WRs, etc.

Whatever I do in the afternoon in the Open race will stand (for a moment) as the 55s lwt WR, until I lower it, lower it, and lower it at Coumbus, Chicago, and Detroit after WIRC.

ranger

ausrwr · Post by **ausrwr** » January 28th, 2010, 4:39 am

Ranger talking about ethics and respect?

You must be kidding.

Shut your feculent cakehole, and let your performances do the talking. Not what you did a million years ago, what you're going to do this weekend and after.

You'll go on to completely fuck it up.

At one point, I wished you well for your performances. I've given up on that. I hope you go slower with each race, so you can take a long hard look at yourself, your training, and your interaction with others.

They are all completely wrong.

ranger · Post by **ranger** » January 28th, 2010, 4:41 am

No need for your good wishes.

There hasn't been any speech directed at me here that deserves respect, so I am not being respectful in return.

Tit for tat, I'm afraid.

By and large, sports is not an arena where folks turn the other check and shrug off insults.

In war and sports, which are really just a sort of mock war, retributiive justice is the rule.

An eye for an eye.

So let's get it on, folks.

See everyone at WIRC in a couple of weeks.

If you want to see me row, the Open lwt race at WIRC 2010 is at 3:15 in the afternoon on Valentine's Day.

That's where I'll let out all the stops.

ranger

snowleopard · Post by **snowleopard** » January 28th, 2010, 4:49 am

ranger wrote:If you want to see me row, the Open lwt race at WIRC 2010 is at 3:15 in the afternoon on Valentine's Day.

You won't even be there you stupid effin troll. Time you upped the meds BTW.