6:28 2K

[hjs]

Time to get it on, Mike.

Nay-sayers are idiots:

Quote! Quote! Quote! Quote!

Ponder then the implications. If your vaunted "aerobic capacity" really IS still "maximal," emphasis on present tense, you MUST be at least as fast on a comparable sub-threshold endurance row as you were in 2003. You are not. You will not be. You are and will be slower. Significantly slower, notwithstanding any gains in strength and/or technique you may think you have achieved. It follows that your aerobic capacity has diminished, with any age-related decline compounded many times over by the pernicious consequences of neglect.

Jon Bone, 11/6/08

You'll do no such things. You might be able to do three reps of 1' r32/1' @1:34, with a rolling start. Maybe even four. But not more, not now. Ten is flatly impossible. 15, which is more like it for a 6:16 2k, is farther beyond your capacity and comprehension than differential calculus would be to a hamster. As for 1' r35/1' @ 1:31, you will likely fail on rep 2. If you ever try it, that is, which is laughably unlikely.

--Jon Bone 12/28/08

You will no more "do" 16:30 for 5k than I will "do" the Dutch olympic women's eight (and their luscious cox). Even as a fat boy you'll struggle to get within a minute of that -- if you can even do 17:30 any more.

Jon Bone, 1/1/09

There is NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO way an old man like you will pull a 6:16.

--Zrower33 12/12/08

If you pull a 6:16 I will flip my boat in the finals at Worlds and sh*t myself on purpose.

--Zrower33 1/1/09

I have already done 6:29 @ 12 SPI, and that was without distance rowing or sharpening.


ranger

tut tut tut, watch that noose, I have been around a bit longer, you ceartenly did sharpen for that row . Maybe not 100%, not to mention this was a few years back and that you did train quit a bit differant.

Around 6.40 at best Dangy. Wanne bet I give you a 3 to 1 ratio



It was a good row though, the only good row the last 5 years, among many many poor ones............

---hjs 12/10/08

At sub 165 lbs ... prospects for a 6:16 don't compute.... at all.

--Mike VanBeuren 12/11/09

Funny he even let's others speak

[Steve G]

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

SNIP

ranger

We seem to have been hearing that for months now, along with the 500 reps, it's always tomorrow for you Rich!
Steve

[ranger]

'NUFF SAID

I am sure you folks understand the difference between talk and action.

Now it's time for action.

BATTLE STATIONS!!!!!

little red rangerhood

[snowleopard]

little red rangerhood

A grim fairy tale is what it is

[Rocket Roy]

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

You really are an odious, obnoxious twat!

[ranger]

I think that this will be the strategy at WIRC.

I'll just row along, 1:40 @ 28 spm with Mike for 1500m.

That's just UT1 distance rowing.

Then I'll lift the rate to 45 spm over the last 500m and see if I can pull it in 1:25, while he fades to 1:45.

That would give me 6:25, a _very_ good time, but the race as a whole wouldn't be as hard anaerobically.

Rowing like that, I would recover just fine for another 2K in the afternoon as an Open lightweight.

I would be doing the first 1500m at 2K + 7.

ranger

[ranger]

According to my Tanita scales, I am down to 11% fat this morning.

Nice!

I might well get to 5% fat by the first week in March.

I should be 8% fat by WIRC two weeks from now.

If I get in two long bike rides a day from now until Saturday morning, I should be able to get down to 10% body fat by the time I row in Indianapolis.

That would be 160 lbs.

144 lbs. of non-fat body mass, 16 lbs. of fat.

ranger

[hjs]

I think that this will be the strategy at WIRC.

I'll just row along, 1:40 @ 28 spm with Mike for 1500m.

That's just UT1 distance rowing.

Then I'll lift the rate to 45 spm over the last 500m and see if I can pull it in 1:25, while he fades to 1:45.

That would give me 6:25, a _very_ good time, but the race as a whole wouldn't be as hard anaerobically.

Rowing like that, I would recover just fine for another 2K in the afternoon as an Open lightweight.

I would be doing the first 1500m at 2K + 7.

ranger

Nice to see that you don,t even try to make sence anymore

Your lowpull is hardly 1.25 old man

[snowleopard]

I think that this will be the strategy at WIRC.

I'll just row along, 1:40 @ 28 spm with Mike for 1500m.

That's just UT1 distance rowing.

Then I'll lift the rate to 45 spm over the last 500m and see if I can pull it in 1:25, while he fades to 1:45.

That would give me 6:25, a _very_ good time, but the race as a whole wouldn't be as hard anaerobically.

Rowing like that, I would recover just fine for another 2K in the afternoon as an Open lightweight.

I would be doing the first 1500m at 2K + 7.

Only one problem, your current 500m best would be about 1:35

[NavigationHazard]

Why not enter the women's LW Open as well? AFAIK they take you at your word when you register your gender. We all know how good that is.

Here's another idea: withdraw from the MLW Open (which you entered only because just 6 others have so far) and use the money to pay what you owe to Rocket Roy.

[ranger]

Actually, I am only 10.8% body fat this morning.

I can now stand on the scale, fully hydrated, loaded with water, at under 165 lbs.

I have lost five pounds of fat over the last two weeks.

I'll keep losing fat at this rate until I get to 5% body fat.

About another 10 pounds.

[snowleopard]

Why not enter the women's LW Open as well?

Great idea. Then he'd get thrashed three times in the same day

[snowleopard]

I can now stand on the scale

Your co-ordination is getting better.

[mikvan52]

Wow! The posts just keep on coming!!
The following numbers are not Von ManBatt splits for a ranger 5k. They're posts.


Impressive! (but not “unprecedented”)

Posts of:
1:07 am, 2:03 am, 2:08, 2:13, 2:29, 2:30, 2:32, 2:41, 3:14, 3:36, 3:41, 4:31, 4:34, 5:08, 6:11 (When, may I ask did he fit in his 30k of training this morning? Oh, sorry, today was speed work: Rich’s answer to speed reading: speed typing.

AS for the substance of his remarks:

“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.”

AND RANGER IS, in his own words, get this, “loaded with water”.

I bet his mommy used to run the sink for him and then say: “Ritchie, make it rain.”

You can read about it all in his life’s work:

Click Here

[ranger]

I'll do an easy 500m tomorrow @ 40 spm, just to loosen up for racing, nothing hard.

If I pull 13 SPI, as I am, that would be 1:27.5.

58 strokes?

That predicts a 6:30 2K.

500m is done at 2K - 10.

Since I am at weight, I'll enter the result in the lightweight rankings.

In 2006, I did a 500m, 1:30 @ 30 spm.



That's 16 SPI.

This is how other 59+ lightweights are doing for 500m this year.

RANKING RESULTS 2009
Indoor Rower | Individual and Race Results | 500m | Men's | Lightweight | Custom Age Range (59–80) | 2009 Season


1 Henry Baker 61 Santa Barbara CA USA 1:32.2 RowPro
Ken Benoit 61 Borden Ontario CAN 1:34.6 IND
2 Ross McBeth 62 Wanganui Wanganui NZL 1:34.8 RACE
2 Harri Lahtinen 67 Helsinki Pirkkola FIN 1:34.8 IND
4 gregory brock 60 santa cruz ca USA 1:35.4 IND
5 Arno Calonius 62 Helsinki FIN 1:35.5 IND
6 Rick Bayko 61 Newburyport MA USA 1:35.9 IND_V
7 Kurt Blumberg 63 Boulder CO USA 1:36.1 IND
8 Rob James 59 Wellington Wellington NZL 1:36.8 RACE
9 John Ferdinando 60 Sherborne Dorset GBR 1:37.5 IND
10 Bob Lakin 60 Wichita KS USA 1:37.9 IND_V

ranger