The Two Types of Training

macroth · Post by **macroth** » February 10th, 2010, 6:00 pm

delusional has-been wrote:
To pull 6:38/1:39.5 for 2K, I think you need to pull 1:45 for 5K--at least.

ranger

Um, no.

walterchaos · Post by **walterchaos** » February 11th, 2010, 1:20 am

Sharpening Sharpening Sharpening

You can't polish a turd and you can't sharpen one either.

ranger · Post by **ranger** » February 11th, 2010, 3:51 am

NavigationHazard wrote:No.

Then you are indeed an idiot and don't know your ass from your elbow when it comes to training.

ranger

ranger · Post by **ranger** » February 11th, 2010, 3:57 am

My distance rowing is now coming to full fruition.

When I sat down on the erg this morning, my HR reading was 43 bpm.

Pretty relaxed.

Then I just rowed and rowed, 1:45 @ 25 spm for an hour with my HR in the middle 150s.

My anaerobic threshold is 172 bpm.

That means that within the month, I will row a FM @ 1:45 and 60min at 1:40.

Amazing stuff.

That would be an improvement of 8 seconds per 500m over what I could do in 2002.

My improvement, then, has been right around a second per 500m a year.

No strain at all muscularly.

Beautifully rhythmic stroke, right at 12 SPI.

25 spm is entirely comfortable, hardly breathing (although I was sweating hard from the power that I needed to apply).

So, all I need to do is keep doing it.

No wonder my heart was confused Sunday!

1:45 is just low UT1, steady state.

Today, as I approached an hour, I pulled it down to 1:42 @ 28 spm, and then 1:40 @ 30 spm.

I still didn't even see 160 bpm on my heart rate monitor.

Amazing.

I'll just keep at this for a while.

It looks as though I can do this for 20K, perhaps even 30K, on a daily basis.

If so, it would be worthwhile to do it, rather than stopping and doing sprints during the second half of the session.

This is a golden moment.

I am establishing, right now, the distance rowing I will do from day to day for the rest of my life, both on the erg in the winter and OTW in the spring, summer, and fall.

There's that Head of the Charles stroke again!

Because it so easy to do, perhaps I can do sprints in a second session, in the afternoon or early evening when I am not teaching.

I have long teaching days TTh.

I could do double sessions to keep my sprint sharpening going along on the other five days of the week.

Or perhaps better, on TTh I could _just_ do sprint sharpening, perhaps in a long fartlek format (e.g., 20 x 500m) and just do the distance rowing on the other five days.

Then I would be getting in some sharpening every day.

That's what I need the most if I am going to get through a quality 2K by the first week in March.

If it goes this well for the rest of the week, I think I might be able to do 4 x 2K, 1:40 @ 30 spm by Sunday.

That would predict that, after sharpening, I can pull 6:24.

Then over the next month or so, I can try to push that 1:40 down to my target, 4 x 2K @ 1:38.

Perhaps he will surprise us, by I don't think that Mike VB is going to pull 1:40 for 2K on Sunday.

ranger

hjs · Post by **hjs** » February 11th, 2010, 4:04 am

ranger wrote:For instance, Zrower did 1:42 @ 27 spm for 60min.

Nice one!

That predicts a 6:04 2K, right about what he does, as I remember.

ranger

The first is not free rate

and the second is not correct.

He is on both quit a bit better, not better in the sense that you are "better"
, but better in the facts.

Good to know you got thye facts always wrong

hjs · Post by **hjs** » February 11th, 2010, 4:09 am

And Boston is of so, mister super invester can,t affort 1000 $ hahahaha
Mister I will row 6.16 also couldn,t row 6.53 to get a free ticket

He could have come on his bike, that have been for free, nice wu

That's makes this year racing:

race 1 DNS
race 2 7.11
race 3 DNS
race 4 DNS

ranger · Post by **ranger** » February 11th, 2010, 4:15 am

hjs wrote:And Boston is of so, mister super invester can,t affort 1000 $ hahahaha
Mister I will row 6.16 also couldn,t row 6.53 to get a free ticket
He could have come on his bike, that have been for free, nice wu

That's makes this year racing:

race 1 DNS
race 2 7.11
race 3 DNS
race 4 DNS

As I have made clear, I am not training for any particular race.

I am training to try to be the best I can be.

I am not ready to race yet.

I am getting there, though!

Things are coming along _great_, beyond my wildest dreams.

My fitness is sky-high.

No work needs to be done there.

I am at weight.

No need to cross-train to lose weight, if I don't want to.

My foundational rowing is complete.

I never have to row at low rates again.

I now row well (12-13 SPI)

I am completing my distance rowing.

Over the next month, I will meet all of my distance targets.

Then I can focus exclusively on sharpening and racing.

ranger

KevJGK · Post by **KevJGK** » February 11th, 2010, 4:37 am

ranger wrote: Then I just rowed and rowed, 1:45 @ 25 spm for an hour with my HR in the middle 150s.

If you are trying to make yourself look a complete and utter fool you are succeeding.

You could not even do 01:45 free rate for 7 minutes last week.

hjs · Post by **hjs** » February 11th, 2010, 4:50 am

ranger wrote:
hjs wrote:And Boston is of so, mister super invester can,t affort 1000 $ hahahaha
Mister I will row 6.16 also couldn,t row 6.53 to get a free ticket
He could have come on his bike, that have been for free, nice wu

That's makes this year racing:

race 1 DNS
race 2 7.11
race 3 DNS
race 4 DNS
As I have made clear, I am not training for any particular race.

I am training to try to be the best I can be.

I am not ready to race yet.

ranger

You are very ready to race but you can,t accept that the level you have at the monent is it. You never ever will produce anything worthwhile on the erg anymore.
If you forget about your targets and your weight and just rowed the best you could you could race ok. although your pb s are written in stone. And will stay that way.
You have said yourself this year everyting was fine.

Weight was fine from the fall
Stroke was ready
You have done you distance work
You have done weeks of sharpening

Those are all your words, so there is nothing you can do anymore. 7.12 is not your max, we know

if you just take a pace that suids you sub 7 is yours.

ranger · Post by **ranger** » February 11th, 2010, 4:58 am

Great sessions for me right now would be 4 x 5K, 1:45 @ 25 spm and 2 x 10K, 1:45 @ 25 spm.

These are Rod Freed workouts.

I suppose in terms of the traditional training plans, such as the IP, these are UT1 workouts.

A UT1 pace of 1:45 predicts a 6:20 2K.

The 60s lwt 5K WR is right around 1:45.

In 335 days, I will be 60.

Mike VB's PB for 5K is about 1:47.5.

Both Mike VB and Rocket Roy do 10K, flat out, at 1:50.

ranger

hjs · Post by **hjs** » February 11th, 2010, 5:02 am

ranger wrote:Great sessions for me right now would be 4 x 5K, 1:45 @ 25 spm and 2 x 10K, 1:45 @ 25 spm.

These are Rod Freed workouts.

I suppose in terms of the traditional training plans, such as the IP, these are UT1 workouts.

A UT1 pace of 1:45 predicts a 6:20 2K.

ranger

this is waht the IP plan says for you :

Zone Heart Rate HRR% Pace % of 2k power

UT2 - Aerobic Endurance 131 - 138 65 - 70 2:21 - 2:08 45 - 60
UT1 - Intense Aerobic 138 - 152 70 - 80 2:08 - 2:01 60 - 70
AT - Threshold 152 - 159 80 - 85 2:01 - 1:56 70 - 80
TR - Transport 159 - 173 85 - 95 1:56 - 1:46 80 - 105
AN - Max 173 - 180 95 - 100 1:46 - 1:43 105 - 115

NavigationHazard · Post by **NavigationHazard** » February 11th, 2010, 5:19 am

ranger wrote:
NavigationHazard wrote:No.
Then you are indeed an idiot and don't know your ass from your elbow when it comes to training.

ranger

I suppose we could let your results this year speak for themselves, as a kind of Greek chorus, if you had more than one. Your 7:11 will have to deliver a soliloquy.

ranger · Post by **ranger** » February 11th, 2010, 5:31 am

NavigationHazard wrote:
ranger wrote:
NavigationHazard wrote:No.
Then you are indeed an idiot and don't know your ass from your elbow when it comes to training.

ranger
I suppose we could let your results this year speak for themselves, as a kind of Greek chorus, if you had more than one. Your 7:11 will have to deliver a soliloquy.

Sounds like you don't know how to train, Nav.

Too bad for everyone here, given your pretentious orations to the contrary.

Who knows?

Maybe even you will wise up some day.

I wouldn't hold my breath in expectation of this, but gosh, after living this long, I know one thing for sure: life is full of surprises.

ranger

NavigationHazard · Post by **NavigationHazard** » February 11th, 2010, 5:36 am

NavigationHazard, yesterday wrote:You can do no such thing.

Go ahead, prove me otherwise. Post a screenshot of a PM4 display showing your heart rate "gliding along" at 172 bpm at your alleged threshold pace for some non-trivial amount of time. You won't because you can't. Call it nay-saying all you want. Muster up all the ad hominem criticisms and deflections you want. They won't change the fact that you can't do it.

News flash: your threshold pace/ vVO2max is what it is in the here and now. It is NOT what what you wish it to be.

Right on cue.

Steve G · Post by **Steve G** » February 11th, 2010, 5:55 am

hjs wrote:And Boston is of so, mister super invester can,t affort 1000 $ hahahaha
Mister I will row 6.16 also couldn,t row 6.53 to get a free ticket
He could have come on his bike, that have been for free, nice wu

That's makes this year racing:

race 1 DNS
race 2 7.11
race 3 DNS
race 4 DNS

Henry
You missed the numerouse DNS in October for his promised OTW debuts too!
Steve