6:28 2K

mikvan52 · Post by **mikvan52** » February 4th, 2010, 8:44 pm

The reason I'm asking about the paces of the 500's you've already started is that it would be interesting to correlate those times with your Cincinnati effort at 2k coming in just a few days.

{until tomorrow}

BrianStaff · Post by **BrianStaff** » February 4th, 2010, 10:19 pm

ranger wrote:I do it in my head all day long.

That's exactly what he does...it's virtual training - in his head all day long

ranger · Post by **ranger** » February 5th, 2010, 3:58 am

mikvan52 wrote:The reason I'm asking about the paces of the 500's you've already started is that it would be interesting to correlate those times with your Cincinnati effort at 2k coming in just a few days.

{until tomorrow}

I do 8 x 500m (3:30) at 2K - 3.

My pb for the workout is 1:34.

My 2K pb is 1:37.

How about you?

ranger

ranger · Post by **ranger** » February 5th, 2010, 4:01 am

I am now pulling a _very_ soliid 1:34 @ 36 spm (11.7 SPI).

As I raise the rate on my distance rowing, it tends toward 1:40 @ 30 spm (11.7 SPI).

So I am now using one _very_ stable and consistent stroking power for everything.

11.7 SPI

Back in 2003, I pulled 10.5 SPI (at the same rates).

The difference is 1.2 SPI

At 36 spm, you get about a second over 2K for each .1 SPI.

So 1.2 is worth a dozen seconds over 2K.

My 2K back in 2002-2003 was 6:28.

6:28 - 12 is 6:16.

ranger

ranger · Post by **ranger** » February 5th, 2010, 4:04 am

I will just be rowing race pace and rate, 1:34 @ 36 spm (11.7 SPI), now until the cows come home.

For a month!

I'll try every combination of workout I can muster--250s, variable fartleks, 500s, 750s, 1Ks, 1'on1'off, Zatopeks, etc.

I can probably do 100 hours of it before the end of the winter racing season.

Is that enough sharpening?

Beats me.

But at least it is some.

Better than I have done in a long time on the task of getting fully trained.

If I can get my HR up to max pretty soon, I can start the gut checks involved in final sharpening to row my best for 2K.

The sooner the better now.

As warm ups, I do distance rowing, working up from 1:51 @ 22 spm (11.7 SPI) to 1:40 @ 30 spm (11.7 SPI), just getting my heart rate up to where it needs to be in order to be comfortable with race pace and rate (1:34 @ 36 spm (11.7 SPI).

Then I row as much race pace and rate, 1:34 @ 36 spm (11.7 SPI), as I can.

I no longer do foundational rowing ("Learn to Row").

No need.

I now row well.

ranger

hjs · Post by **hjs** » February 5th, 2010, 4:07 am

mikvan52 wrote:800m @ 1:41.0 and over 30 spm (higher spms than in previous years) Pace is +1.5"
600m @ 1:39.2 and 34 spm (pace is -0.3")
400m @ 1:37.4 and 36 spm (pace is -2.1")
200m @ 1:37.4 and 39 spm (pace is -2.1")

That sounds like tough racing plna, but given the lack of competition you seem to have this year and you good form a nice target.

Are you also racing this weekend?

ranger · Post by **ranger** » February 5th, 2010, 4:15 am

hjs wrote:
mikvan52 wrote:800m @ 1:41.0 and over 30 spm (higher spms than in previous years) Pace is +1.5"
600m @ 1:39.2 and 34 spm (pace is -0.3")
400m @ 1:37.4 and 36 spm (pace is -2.1")
200m @ 1:37.4 and 39 spm (pace is -2.1")

That sounds like tough racing plna, but given the lack of competition you seem to have this year and you good form a nice target.

Are you also racing this weekend?

Tough racing indeed.

For Mike, 1:51 is UT1 (e.g., his 60min pb).

1:46 is AT (e.g., his 5K pb).

1:41 is TR (e.g., his 2K pb).

Given this, in a 2K, how he can do 1:41 for 800m, then accelerate from there up to 1:39 for 600m, and then accelerate up from there to 1:37 for 600m, is beyond me; but perhaps he has some (divine?) resources I don't have.

As I remember 3:17 is Mike's 1K pb.

That's 1:38.5, just what he plans to do on his second 1K.

Hey, Nav should try this.

He could try to do the second 1K on his WIRC 2K at 1:27/2:54, his 1K pb.

My UT1 is 1:44.

1:39 is AT.

1:34 is TR.

So, when I am fully trained, I'll row a 2K, flat splits, right at TR, 1:34.

I don't see any chance of doing 1:34 for 800m, accelerating to 1:32 for 600m, and then doing the last 600m at 1:30.

Would praying help?

ranger

ranger · Post by **ranger** » February 5th, 2010, 4:48 am

Unless Mike can lower his 60min (UT1) and 5K (AT) paces, he can't lower his 2K (TR) pace.

Your racing just reflects your training.

The erg is a truth machine.

ranger

ranger · Post by **ranger** » February 5th, 2010, 4:54 am

If Mike matches my rate for 2K, 36 spm, his TR pace, 1:41, is 9.5 SPI.

So that's the difference.

I now pull 11.7 SPI.

Mike pulls 9.5 SPI.

The difference is 2.2 SPI!

At 36 spm, each .1 SPI is worth about a second over 2K.

It is not at all atypical that, as a lightweight approaching 60 years old, Mike pulls 9.5 SPI.

Historically, that is pretty much the norm for the best 60s lightweights.

What is unprecedented is my 11.7 SPI.

Eskild E., perhaps the greatest male lightweight of all time, both OTW and on the erg, now pulls 10.5 SPI, and he is the 30s WR-holder and only 37 years old.

ranger

hjs · Post by **hjs** » February 5th, 2010, 5:04 am

A nice bet today

How are the odds that the nutty one really post's his 500 meters hahahahaha

very close to zero

and this weekend the second DNS

snowleopard · Post by **snowleopard** » February 5th, 2010, 5:05 am

ranger wrote:I now pull 11.7 SPI.

When have you ever pulled 11.7 SPI @ 36 spm for a continuous 2K?

ranger · Post by **ranger** » February 5th, 2010, 5:21 am

Mike--

You seem to want to try out my training.

Well, now, that's easy to do.

Just row everything in your sessions at 11.7 SPI.

Do your UT2 work, 1:51 @ 22 spm.

Do you UT1 work, 1:44 @ 27 spm.

Do you AT work, 1:39 @ 31 spm.

Do your TR work, 1:34 @ 36 spm.

And so forth.

Clear as a bell.

Doesn't matter how you do it, or how much you do.

Do as much as you can.

But regardless of rate and pace, hold your technique steady at 11.7 SPI.

ranger

ranger · Post by **ranger** » February 5th, 2010, 5:26 am

snowleopard wrote:
ranger wrote:I now pull 11.7 SPI.
When have you ever pulled 11.7 SPI @ 36 spm for a continuous 2K?

In 2006, at Baltimore, I pulled 12 SPI for 2K at a public venue.

But I didn''t prepare for it.

I was just doing foundational rowing in my training, learning to row.

So I didn't/couldn't get the rate up beyond 31 spm (although I got the rate to 34 spm over the last 300m, finishing in 6:29.7).

I am no longer doing foundational rowing.

Why?

I now row well.

I am training to race.

I have a month of sharpening in front of me before the end of the winter racing season.

I will race five times, at Cincinnati, Boston, Cleveland, Chicago, and Detroit.

In my training, I do distance rowing to warm up (22-30 spm, for about an hour).

Then I row at race pace and rate (1:34 @ 36 spm) in order to sharpen, for about another hour.

I pull all my meters with the same technique, regardless of rate or pace.

11.7 SPI.

I am also cross-training for a couple or three hours a day on my bike to keep reducing my body fat.

By the end of the winter racing season, I will only have a few pounds of fat (8?).

I will be 5% body fat.

I am now about 9.5% body fat.

ranger

snowleopard · Post by **snowleopard** » February 5th, 2010, 5:27 am

ranger wrote:Mike--

You seem to want to try out my training.

Why would he want to do that? When the time for racing comes around -- there _is_ a time for racing you see -- you are never ready.

ranger · Post by **ranger** » February 5th, 2010, 5:35 am

snowleopard wrote:
ranger wrote:Mike--

You seem to want to try out my training.
Why would he want to do that? When the time for racing comes around -- there _is_ a time for racing you see -- you are never ready.

Ah.

Is that why I have three WR rows and Mike hasn't come within a light year of a WR?

He is ready.

I am never ready.

Ah.

ranger