6:28 2K

[ranger]

Last year, at WIRC 2009, a 6:28 got you in the top 20 in the lwt Open (out of 116 participants).

6:23 got you in the top 10.

6:18 got you in the top 5.

The race was won in 6:14.

ranger

[NavigationHazard]

Mind-numbing results from my C2 UK blog for 13 May 2006:

40 x 500m r24, 1:45 passive rest, target 1st at 1:45 and then negative-splitted, working on force curve and leg drive.

Results:

01] 1:44.2 pace 309.5 aw 526.5 pw FR 61.5% 24.2 spm 12.8 spi 11.9 mps DF 130.3 DL 131.7 cm D/R 1:2.7
02] 1:43.9 pace 312.2 aw 541.1 pw FR 62.0% 24.3 spm 12.9 spi 11.9 mps DF 129.5 DL 133.4 cm D/R 1:2.7
03] 1:43.7 pace 313.7 aw 561.9 pw FR 62.2% 24.3 spm 12.9 spi 11.9 mps DF 130.1 DL 135.2 cm D/R 1:2.6
04] 1:43.4 pace 316.9 aw 558.1 pw FR 62.3% 24.4 spm 13.0 spi 11.9 mps DF 130.0 DL 134.5 cm D/R 1:2.6
05] 1:43.0 pace 319.9 aw 546.4 pw FR 62.0% 24.5 spm 13.1 spi 11.9 mps DF 130.3 DL 133.8 cm D/R 1:2.6

06] 1:43.0 pace 320.6 aw 555.9 pw FR 61.9% 24.5 spm 13.1 spi 11.9 mps DF 129.3 DL 135.4 cm D/R 1:2.6
07] 1:43.0 pace 320.7 aw 550.2 pw FR 62.5% 24.5 spm 13.1 spi 11.9 mps DF 130.3 DL 135.4 cm D/R 1:2.6
08] 1:42.7 pace 322.9 aw 612.3 pw FR 62.4% 24.5 spm 13.2 spi 11.9 mps DF 129.1 DL 133.6 cm D/R 1:2.7
09] 1:42.0 pace 329.5 aw 628.6 pw FR 63.0% 24.1 spm 13.7 spi 12.2 mps DF 130.1 DL 137.9 cm D/R 1:2.6
10] 1:41.8 pace 331.4 aw 584.0 pw FR 63.1% 24.2 spm 13.7 spi 12.2 mps DF 130.3 DL 138.5 cm D/R 1:2.6

11] 1:41.9 pace 330.6 aw 572.6 pw FR 61.7% 24.1 spm 13.7 spi 12.2 mps DF 130.7 DL 136.5 cm D/R 1:2.7
12] 1:41.8 pace 331.9 aw 608.8 pw FR 62.3% 24.2 spm 13.7 spi 12.2 mps DF 129.3 DL 138.0 cm D/R 1:2.6
13] 1:41.8 pace 331.5 aw 564.8 pw FR 61.3% 24.2 spm 13.7 spi 12.2 mps DF 131.0 DL 135.7 cm D/R 1:2.7
14] 1:41.8 pace 332.2 aw 593.6 pw FR 62.0% 24.2 spm 13.7 spi 12.2 mps DF 131.0 DL 135.4 cm D/R 1:2.7
15] 1:41.7 pace 333.1 aw 572.6 pw FR 62.1% 24.2 spm 13.8 spi 12.2 mps DF 131.1 DL 136.4 cm D/R 1:2.7

16] 1:41.7 pace 332.5 aw 574.1 pw FR 61.8% 24.2 spm 13.7 spi 12.2 mps DF 130.3 DL 137.9 cm D/R 1:2.6
17] 1:41.6 pace 333.4 aw 586.0 pw FR 62.3% 24.2 spm 13.8 spi 12.2 mps DF 130.7 DL 137.7 cm D/R 1:2.6
18] 1:41.3 pace 336.3 aw 592.5 pw FR 61.5% 24.3 spm 13.9 spi 12.2 mps DF 130.5 DL 137.6 cm D/R 1:2.6
19] 1:40.6 pace 344.1 aw 634.4 pw FR 63.6% 22.7 spm 15.2 spi 13.2 mps DF 131.5 DL 145.0 cm D/R 1:2.7
20] 1:41.3 pace 337.1 aw 594.6 pw FR 62.5% 24.3 spm 13.9 spi 12.2 mps DF 130.7 DL 138.3 cm D/R 1:2.6

21] 1:41.2 pace 337.7 aw 592.8 pw FR 62.5% 24.3 spm 13.9 spi 12.2 mps DF 130.4 DL 138.2 cm D/R 1:2.6
22] 1:41.1 pace 338.6 aw 592.0 pw FR 62.6% 24.3 spm 13.9 spi 12.2 mps DF 131.3 DL 138.9 cm D/R 1:2.6
23] 1:41.2 pace 338.0 aw 619.0 pw FR 62.2% 23.7 spm 14.2 spi 12.5 mps DF 131.5 DL 139.1 cm D/R 1:2.7
24] 1:40.9 pace 340.6 aw 604.5 pw FR 62.5% 24.4 spm 14.0 spi 12.2 mps DF 131.1 DL 137.3 cm D/R 1:2.6
25] 1:41.1 pace 338.8 aw 594.8 pw FR 62.4% 23.7 spm 14.3 spi 12.5 mps DF 129.5 DL 139.1 cm D/R 1:2.7

26] 1:40.8 pace 341.8 aw 594.8 pw FR 62.5% 24.4 spm 14.0 spi 12.2 mps DF 129.9 DL 137.4 cm D/R 1:2.6
27] 1:40.7 pace 342.8 aw 642.0 pw FR 62.4% 23.8 spm 14.4 spi 12.5 mps DF 130.7 DL 139.7 cm D/R 1:2.7
28] 1:40.4 pace 345.6 aw 584.7 pw FR 61.9% 23.9 spm 14.5 spi 12.5 mps DF 130.0 DL 139.9 cm D/R 1:2.7
29] 1:38.6 pace 365.2 aw 667.5 pw FR 63.4% 23.1 spm 15.8 spi 13.2 mps DF 130.0 DL 147.2 cm D/R 1:2.7
30] 1:40.3 pace 346.8 aw 600.7 pw FR 61.8% 23.9 spm 14.5 spi 12.5 mps DF 130.4 DL 138.7 cm D/R 1:2.7

31] 1:40.0 pace 349.9 aw 629.0 pw FR 61.7% 24.0 spm 14.6 spi 12.5 mps DF 131.0 DL 140.3 cm D/R 1:2.6
32] 1:39.4 pace 356.2 aw 666.8 pw FR 61.9% 24.1 spm 14.8 spi 12.5 mps DF 130.8 DL 139.0 cm D/R 1:2.7
33] 1:39.4 pace 356.1 aw 659.5 pw FR 61.9% 24.1 spm 14.8 spi 12.5 mps DF 131.1 DL 140.2 cm D/R 1:2.6
34] 1:38.6 pace 365.3 aw 643.3 pw FR 62.1% 24.3 spm 15.0 spi 12.5 mps DF 130.8 DL 141.8 cm D/R 1:2.6
35] 1:38.6 pace 365.5 aw 665.6 pw FR 62.2% 24.3 spm 15.0 spi 12.5 mps DF 131.3 DL 141.1 cm D/R 1:2.6

36] 1:38.5 pace 366.6 aw 641.9 pw FR 62.5% 23.8 spm 15.4 spi 12.8 mps DF 132.1 DL 141.6 cm D/R 1:2.7
37] 1:38.6 pace 365.7 aw 657.6 pw FR 62.7% 23.7 spm 15.4 spi 12.8 mps DF 131.5 DL 143.3 cm D/R 1:2.7
38] 1:38.0 pace 371.8 aw 634.8 pw FR 62.3% 23.9 spm 15.6 spi 12.8 mps DF 131.1 DL 143.8 cm D/R 1:2.6
39] 1:37.3 pace 380.2 aw 688.6 pw FR 62.5% 24.1 spm 15.8 spi 12.8 mps DF 132.3 DL 144.2 cm D/R 1:2.6
40] 1:35.3 pace 405.0 aw 717.5 pw FR 62.6% 24.6 spm 16.5 spi 12.8 mps DF 130.3 DL 144.1 cm D/R 1:2.6

Averages:

1:40.9 pace, 341.5 average watts, 606.4 peak watts
Force Ratio (average force as % of peak force) 62.3%
24.1 strokes per minute, 14.2 stroke power index, 12.3 metres per stroke
Drag Factor 130.6, Drive Length 138.6 cm, Drive/Recovery Ratio 1:2.6 \

Done on ErgMonitor. I'd have to hunt around for the data file but I'm sure I could supply screenshots....

[ranger]

Over the next couple of years, we will be getting some nice tests of the long-term effectiveness of various training methods.

For instance, back in 2002-2003, before I started working on technique and stroking power and before Rocket Roy started working with PaulS, our 2K times differed by about 10 seconds. I pulled 6:28; Roy pulled 6:38.

Even if I pull 6:28 this week, this margin will have grown to 20 seconds.

If I pull 6:18 before the end of the season, this margin will have grown to 30 seconds.

ranger

[snowleopard]

Mind-numbing results from my C2 UK blog for 13 May 2006:

40 x 500m r24, 1:45 passive rest, target 1st at 1:45 and then negative-splitted, working on force curve and leg drive.

Results:

01] 1:44.2 pace 309.5 aw 526.5 pw FR 61.5% 24.2 spm 12.8 spi 11.9 mps DF 130.3 DL 131.7 cm D/R 1:2.7
02] 1:43.9 pace 312.2 aw 541.1 pw FR 62.0% 24.3 spm 12.9 spi 11.9 mps DF 129.5 DL 133.4 cm D/R 1:2.7
03] 1:43.7 pace 313.7 aw 561.9 pw FR 62.2% 24.3 spm 12.9 spi 11.9 mps DF 130.1 DL 135.2 cm D/R 1:2.6
04] 1:43.4 pace 316.9 aw 558.1 pw FR 62.3% 24.4 spm 13.0 spi 11.9 mps DF 130.0 DL 134.5 cm D/R 1:2.6
05] 1:43.0 pace 319.9 aw 546.4 pw FR 62.0% 24.5 spm 13.1 spi 11.9 mps DF 130.3 DL 133.8 cm D/R 1:2.6

06] 1:43.0 pace 320.6 aw 555.9 pw FR 61.9% 24.5 spm 13.1 spi 11.9 mps DF 129.3 DL 135.4 cm D/R 1:2.6
07] 1:43.0 pace 320.7 aw 550.2 pw FR 62.5% 24.5 spm 13.1 spi 11.9 mps DF 130.3 DL 135.4 cm D/R 1:2.6
08] 1:42.7 pace 322.9 aw 612.3 pw FR 62.4% 24.5 spm 13.2 spi 11.9 mps DF 129.1 DL 133.6 cm D/R 1:2.7
09] 1:42.0 pace 329.5 aw 628.6 pw FR 63.0% 24.1 spm 13.7 spi 12.2 mps DF 130.1 DL 137.9 cm D/R 1:2.6
10] 1:41.8 pace 331.4 aw 584.0 pw FR 63.1% 24.2 spm 13.7 spi 12.2 mps DF 130.3 DL 138.5 cm D/R 1:2.6

11] 1:41.9 pace 330.6 aw 572.6 pw FR 61.7% 24.1 spm 13.7 spi 12.2 mps DF 130.7 DL 136.5 cm D/R 1:2.7
12] 1:41.8 pace 331.9 aw 608.8 pw FR 62.3% 24.2 spm 13.7 spi 12.2 mps DF 129.3 DL 138.0 cm D/R 1:2.6
13] 1:41.8 pace 331.5 aw 564.8 pw FR 61.3% 24.2 spm 13.7 spi 12.2 mps DF 131.0 DL 135.7 cm D/R 1:2.7
14] 1:41.8 pace 332.2 aw 593.6 pw FR 62.0% 24.2 spm 13.7 spi 12.2 mps DF 131.0 DL 135.4 cm D/R 1:2.7
15] 1:41.7 pace 333.1 aw 572.6 pw FR 62.1% 24.2 spm 13.8 spi 12.2 mps DF 131.1 DL 136.4 cm D/R 1:2.7

16] 1:41.7 pace 332.5 aw 574.1 pw FR 61.8% 24.2 spm 13.7 spi 12.2 mps DF 130.3 DL 137.9 cm D/R 1:2.6
17] 1:41.6 pace 333.4 aw 586.0 pw FR 62.3% 24.2 spm 13.8 spi 12.2 mps DF 130.7 DL 137.7 cm D/R 1:2.6
18] 1:41.3 pace 336.3 aw 592.5 pw FR 61.5% 24.3 spm 13.9 spi 12.2 mps DF 130.5 DL 137.6 cm D/R 1:2.6
19] 1:40.6 pace 344.1 aw 634.4 pw FR 63.6% 22.7 spm 15.2 spi 13.2 mps DF 131.5 DL 145.0 cm D/R 1:2.7
20] 1:41.3 pace 337.1 aw 594.6 pw FR 62.5% 24.3 spm 13.9 spi 12.2 mps DF 130.7 DL 138.3 cm D/R 1:2.6

21] 1:41.2 pace 337.7 aw 592.8 pw FR 62.5% 24.3 spm 13.9 spi 12.2 mps DF 130.4 DL 138.2 cm D/R 1:2.6
22] 1:41.1 pace 338.6 aw 592.0 pw FR 62.6% 24.3 spm 13.9 spi 12.2 mps DF 131.3 DL 138.9 cm D/R 1:2.6
23] 1:41.2 pace 338.0 aw 619.0 pw FR 62.2% 23.7 spm 14.2 spi 12.5 mps DF 131.5 DL 139.1 cm D/R 1:2.7
24] 1:40.9 pace 340.6 aw 604.5 pw FR 62.5% 24.4 spm 14.0 spi 12.2 mps DF 131.1 DL 137.3 cm D/R 1:2.6
25] 1:41.1 pace 338.8 aw 594.8 pw FR 62.4% 23.7 spm 14.3 spi 12.5 mps DF 129.5 DL 139.1 cm D/R 1:2.7

26] 1:40.8 pace 341.8 aw 594.8 pw FR 62.5% 24.4 spm 14.0 spi 12.2 mps DF 129.9 DL 137.4 cm D/R 1:2.6
27] 1:40.7 pace 342.8 aw 642.0 pw FR 62.4% 23.8 spm 14.4 spi 12.5 mps DF 130.7 DL 139.7 cm D/R 1:2.7
28] 1:40.4 pace 345.6 aw 584.7 pw FR 61.9% 23.9 spm 14.5 spi 12.5 mps DF 130.0 DL 139.9 cm D/R 1:2.7
29] 1:38.6 pace 365.2 aw 667.5 pw FR 63.4% 23.1 spm 15.8 spi 13.2 mps DF 130.0 DL 147.2 cm D/R 1:2.7
30] 1:40.3 pace 346.8 aw 600.7 pw FR 61.8% 23.9 spm 14.5 spi 12.5 mps DF 130.4 DL 138.7 cm D/R 1:2.7

31] 1:40.0 pace 349.9 aw 629.0 pw FR 61.7% 24.0 spm 14.6 spi 12.5 mps DF 131.0 DL 140.3 cm D/R 1:2.6
32] 1:39.4 pace 356.2 aw 666.8 pw FR 61.9% 24.1 spm 14.8 spi 12.5 mps DF 130.8 DL 139.0 cm D/R 1:2.7
33] 1:39.4 pace 356.1 aw 659.5 pw FR 61.9% 24.1 spm 14.8 spi 12.5 mps DF 131.1 DL 140.2 cm D/R 1:2.6
34] 1:38.6 pace 365.3 aw 643.3 pw FR 62.1% 24.3 spm 15.0 spi 12.5 mps DF 130.8 DL 141.8 cm D/R 1:2.6
35] 1:38.6 pace 365.5 aw 665.6 pw FR 62.2% 24.3 spm 15.0 spi 12.5 mps DF 131.3 DL 141.1 cm D/R 1:2.6

36] 1:38.5 pace 366.6 aw 641.9 pw FR 62.5% 23.8 spm 15.4 spi 12.8 mps DF 132.1 DL 141.6 cm D/R 1:2.7
37] 1:38.6 pace 365.7 aw 657.6 pw FR 62.7% 23.7 spm 15.4 spi 12.8 mps DF 131.5 DL 143.3 cm D/R 1:2.7
38] 1:38.0 pace 371.8 aw 634.8 pw FR 62.3% 23.9 spm 15.6 spi 12.8 mps DF 131.1 DL 143.8 cm D/R 1:2.6
39] 1:37.3 pace 380.2 aw 688.6 pw FR 62.5% 24.1 spm 15.8 spi 12.8 mps DF 132.3 DL 144.2 cm D/R 1:2.6
40] 1:35.3 pace 405.0 aw 717.5 pw FR 62.6% 24.6 spm 16.5 spi 12.8 mps DF 130.3 DL 144.1 cm D/R 1:2.6

Averages:

1:40.9 pace, 341.5 average watts, 606.4 peak watts
Force Ratio (average force as % of peak force) 62.3%
24.1 strokes per minute, 14.2 stroke power index, 12.3 metres per stroke
Drag Factor 130.6, Drive Length 138.6 cm, Drive/Recovery Ratio 1:2.6 \

Done on ErgMonitor. I'd have to hunt around for the data file but I'm sure I could supply screenshots....

Interesting stats NH.

[ranger]

When I get to 7% body fat, which could come as early as WIRC, just since New Years, over only 6 weeks or so, I will have lost well over half of my body fat.

When I started losing weight over New Years, I was 14% body fat, about 25 pounds of fat.

At 7% body fat, I will have just 11 pounds of fat.

At that point, the loss will be 14 lbs. of fat.

Then I will probably lose another three pounds of fat before the end of the indoor racing season in the first week of March.

At 5% body fat, I will have only 8 lbs. of fat.

At that point, the total loss will have been 17 lbs. of fat.

Quite a bit of fat to lose in two months.

A pretty steady two pounds a week.

Question:

Can you lose weight from exercise?

Sure can.

In the couple of months, you just have to use exercise to run a 100,000 calorie deficit.



Hmm.

I don't think my diet plan is going to be a big seller.



ranger

[snowleopard]

[johnlvs2run]

I believe that Rich is the one who started this thread.

If some others don't like it, perhaps they should start their own threads, and post their empty messages there, or whatever.

I believe that Rich's posts are constructive, and positive. He obviously believes what he says.

If some others don't agree, so what.

However there is a difference between disagreeing, being constructive, and being completely stupid.

[snowleopard]

I believe that Rich is the one who started this thread.

If some others don't like it, perhaps they should start their own threads, and post their empty messages there, or whatever.

I believe that Rich's posts are constructive, and positive. He obviously believes what he says.

If some others don't agree, so what.

However there is a difference between disagreeing, being constructive, and being completely stupid.

[ranger]

Well, I tend to believe that investment pays off.

We'll soon see if I'm right.

Because I invested some time in learning how to row well, for the rest of my life, I think I might pull 20-30 seconds better over 2K than I would have if I had not taken the time to learn to row.

If you race all the time, and neglect your training (i.e., working on your weaknesses), you just get worse.

And worse and worse and worse.

The decline is precipitous.

I will now pull in and around 12 SPI in all my rowing, without ever having to do foundational rowing at low rates again.

No more trudging.

I can just row at 30 spm in my distance sessions, as I used to at 8 SPI, and that's that.

This is a _huge_ advance in the quality of my training--and in my enjoyment of it.

ranger

[JohnBove]

All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.

[JohnBove]

believe that Rich's posts are constructive, and positive. He obviously believes what he says.

It's nothing like obvious that he believes what he says when he contradicts himself on a regular basis. And it's a given that he lies. And lies, and fantasizes, and lies some more.

The only constructive thing about this thread is that it gives an insight into what it is to be mad without having to be
mad yourself.

[ranger]

Over the next five weeks, as I bring out the racing potential of my base from day to day and week to week with my hard distance rowing and sharpening, I will move through a series of historical standards.

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

Any 2K I pull that is sub-6:30, I think, is out of reach, permanently, of any current 55s lightweight (such as Rocket Roy or Mike VB ).

Any 2K I pull that is sub-6:25, I think, is out of reach, permanently, of any current 50s lightweight (such as Paul Siebach or Mike Caviston).

Any 2K I pull that is sub-6:20, I think, is out of reach, permanently, of any current lightweight of any age (such as Eskild E. or Henrik S.).

Any 2K I pull that is sub-6:15, I think, is out of reach, permanently, of any future rower, whoever that might be.

If I pull sub-6:30 this weekend, watch out!

By March 7th, I might well run the whole table of these possibilities.

ranger

[ranger]

All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.
All work and no play makes Jack a dull boy.

All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.
All play and no work makes Jack a slow boy.

ranger

[stroke]

I would have thought that his achievment last year was to have the fastest time in his class, for all his faults that is the fact of the matter wether you like it or not

[ranger]

My ratings for distance rowing are now all the way back to where they used to be in 2002-2003--30-32 spm--but now in and around 12 SPI rather than 8 SPI, an improvement of as much as a dozen seconds per 500m.

Amazing.

For whatever reason, 30-32 spm seems to be my natural rhythm if I am working continuously for extended periods like 1-2 hours.

As my bladework and other matters improve, I suspect that, eventually, I wilil also prefer 30-32 spm for my daily distance rowing OTW.

No need to trudge.

When I first took up rowing, I _never_ trudged.

I rowed everything at 32 spm, give or take, and then just pulled harder if I wanted to go faster, easier if I wanted to slow down.

Lord knows, it has indeed taken me a long time to learn how to row well and not trudge, though.

That explains why Caviston with his WP has all of his rowers, including himself, trudging all the time for most of the time, given that, if you are training for rowing OTW, you _have to_ learn to row well.

You can't move a boat rowing poorly.

A shocking consequence of my return to rating 30-32 spm for my daily distance rowing is this:

Before the end of the indoor rowing season, I am going to pull 18K for 60min.

That predicts a 6:00 2K.

I now row like Eskild.

I am now just gliding along, 1:40 @ 30 spm (11.7 SPI, 10 MPS) with my HR comfortably under my anaerobic threshold.

Smooth and easy.

I'll keep this rowing up for a while and then, later on in the week, pause, and do 4 x 2K, 1:40 @ 30 spm.

That predicts a 1:36/6:24 2K.

If I get to that point, I'll do a 2K trial and see if I can nail it.

1:36 for 2K is an important watershed for me.

It's the 50s lwt WR and the 60s hwt WR--simultaneously.

Trying to pull 6:24 and not being able to when I was rowing badly back in 2003 was what got me trying to learn to row well in the first place.

ranger