Ranger's training thread

[ranger]

And you cannot do, are not now doing, and will never do 20 reps at 1:34 r32 unless you take the better part of a week to complete the session. Why do you persist in claiming that you're going to do things you have no capacity to do?

Yea, I am certainly not doing 20 x 500m, 1:34 @ 32 spm (13 SPI), right now.

But that's the goal over the next three months.

8 reps predicts 6:28.

20 reps predicts 6:16.

50 strokes per rep, on the money.

10 MPS

118 df.

135 kgF peak force.

Time to start working up some "speed play."

ranger

[NavigationHazard]

If it's a goal, describe it as a goal. Say "I will try to do X at Y." Don't say "I will do X at Y."

You'll still fail, but it won't look so bad.

By what alchemy have you decided that 20 x 500m r32 @ 1:34 would predict a 6:16? I know of no established predictive relationhip, quite apart from the fact that you're deliberately leaving the rest/recovery unspecified.

[ranger]

If it's a goal, describe it as a goal. Say "I will try to do X at Y." Don't say "I will do X at Y."

You'll still fail, but it won't look so bad.

By what alchemy have you decided that 20 x 500m r32 @ 1:34 would predict a 6:16? I know of no established predictive relationhip, quite apart from the fact that you're deliberately leaving the rest/recovery unspecified.

For most normally sized human beings, rather than gargantuan lizards, like you, 20 x 500m is done at 2K.

Rest?

3:30 is fine, or a slow paddle between reps, which might cut this rest a bit.

This isn't a severely anaerobic workout.

20 x 500m is just race pace work.

Groovin'

And, of course, this is only part of the show.

Your rowing has to be balanced for the prediction to hold.

That is, you also need to be able to do 60'r20 @ 1:49, etc.

That's 13.5 SPI.

ranger

[NavigationHazard]

20 x 500m "is done at 2k"? By whom? When? At what rating" With what rest?

It's not even true in your own private fantasia, as your alleged 20 x 500 @ 1:36 r40 back in 2003 (which you didn't actually do) can only be linked to a 6:27.5.

Didn't think you had any evidence.

[ranger]

20 x 500m "is done at 2k"? By whom? When? At what rating" With what rest?

It's not even true in your own private fantasia, as your alleged 20 x 500 @ 1:36 r40 back in 2003 (which you didn't actually do) can only be linked to a 6:27.5.

Didn't think you had any evidence.

Comfortable rating, comfortable rest, by anyone.

I like to let my HR come back to 120 bpm after each rep.

55% HRR?

ranger

[Byron Drachman]

When are these?

Are the details up on Regatta Central?

Ah.

10/2 and 10/17

Yea, those would be nice to do.

ranger

Judging by their information packet, it looks like the Frogtown Races (Toledo) would be another good one. I see from the 2009 results that Ann Arbor rowers attend.

[mikvan52]

To save everyone time, just print out and consult this handy "What would Ranger do?" flowchart.



There, isn't that much simpler...

All ranger systems are "go"...
... but Rich's mission end's up like Apollo 13's...
"We have a problem Houston(!) ranger is not responding"


Here to add something to the mix..
I wonder if RIch would bother to post an easy workout like this:



sub-stratospheric to say the least... But I would bet he can't hold the stroke rate for 30 min w/o a break..
Note IND_V code... it's ranked too: MvB 55-59 lwt.
This workout was done w/o a warm-up

Oh, I 'm sorry, RIch isn't "fully trained" ergo: he is not a lightweight... Consult the flow chart.... Back "to the fall"

[KevJGK]

I wonder if RIch would bother to post an easy workout like this:

Was that r20 Mike?

If so I might have a bash just to see how close I can get; it will be very hard for me.

And I mean VERY VERY hard.

[ranger]

I wonder if RIch would bother to post an easy workout like this

"Easy"?

How do we know it was easy?

You crop out your rate and heart rate.

Why?

What did your heart rate run up to, by the end?

What were you rating, at the end?

ranger

[ranger]

I wonder if RIch would bother to post an easy workout like this:

I never row at 10.5 SPI.

I am now pulling 13 SPI, lately, pushing up to 14 SPI.

I should certainly be getting some 30'r20 rows done soon, though--on the clock.

60'r20 might even be more useful.

Both are good 2K predictors, if you push them to the limit.

ranger

[ranger]

If it's a goal, describe it as a goal. Say "I will try to do X at Y." Don't say "I will do X at Y."
You'll still fail, but it won't look so bad.

Nothing bad about failure, especially in training.

In training (and most other things, too), repeated failure predicts only one thing: success.

It is repeated success that predicts failure, especially in training.

ranger

[NavigationHazard]

There's certainly something egregious about failure to attempt in the first place. And there's something bad about failure to learn from failure, such that you repeat the same mistakes over and over. And there's something bad about failure to observe the niceties of sportsmanship, beginning with showing up to races and events you've entered. More broadly, this includes failure to live up to your own self-proclaimed training commitments. More broadly still, there's everything bad about failure to admit the truth when it punctures your bubble-boy universe.

Repeated failure predicts success???? No, epic failure as above is a prime indicator of future failure as above. You are the poster boy for that, along with the Chicago Cubs organization and Kilmarnock FC in the Scottish Premier League.

[NavigationHazard]

While I'm at it, you were running on at the mouth last year around this time about 20 x 500m/3:30 at 2k pace. Here's my blog from 9/25/09, by way of retort then and also now:

Alvin Lee, now nearly forgotten, with "Slow Blues In C." I used to regard a live version of "I can't keep from crying'" + "20' extension on one chord" as the best blues-rock solo ever by anyone not named James Marshall Hendrix.

Speaking of slow, I did about 6k this morning r20-24 in my 1x -- with a bungee. I don't know what possessed me to add the extra drag and try stomping the catches. When I was done I was whimpering softly. Here's the afternoon workout:



Eh. I let the rating cap relax a bit on the last one. The rest were all exactly 50 strokes. EDIT: Oh, and I took precisely zero strokes warmup.

You couldn't touch that last year with a totem pole. And you won't this year either. Hell, I'm not sure I can.

[Byron Drachman]

Late in the day Ranger's mind often races with great thoughts. He came up with two brilliant examples of doublethink, nice companions to the familiar party slogans

War is peace.

Freedom is slavery.

Ignorance is strength.

repeated failure predicts only one thing: success

repeated success predicts failure

[mikvan52]

I wonder if RIch would bother to post an easy workout like this:

I never row at 10.5 SPI.

You fell into my trap.... This is what I hoped you'd say... "13 -14 spi" every workout; all the time.
You cannot erg a 5k at 19 spm and 13-14 spi. It is your "goal" meaning: "I wish I could. I tis my long term target and will remain as such forever."

If your answer were complete you'd say: "I never erg 5k w/o a break. If I did I wouldn't post it because it would show how pedestrian my times are at endurance distances"