Ranger's training thread

[hjs]

Your past performance predicts another year of complete and utter failure to meet any of your stated goals.

Thanks for that, coach.

Sure, I'll probably fail to reach my goals.

ranger

????? What is this, I can,t remember you ever being so honoust. My question is, I can understand setting yourself tough goals, but setting yourself goals you don,t even believe in yourself?

















Why don,t you set yourself goals you can reach and formost do believe in?

[Carl Watts]

Sure you will row a 1:45 for a FM, it will be the same day you morph into Rob Waddell.

You do realise of course that by putting Rob's 2K all time WR and his 5K all time WR into the pace calculator he can row the FM at...

1:44.5 pace which makes you look like a total idiot.

My sugestion is that you give up the predictions (and the drinking) get on the Erg and post some verfied times of what you can actually row and stop being a twat.

[PaulH]

I ... didn't even prepare to race

There is no evidence for this claim

[ranger]

Most 60s lwts pull 9 SPI.

That's 1:59 @ 23 spm, right around WR pace for a 60s lwt FM.

With the same level of effort (i.e., %HRR, etc.), I am now using a stroke that is 45%/4 SPI/14 seconds per 500m stronger.

1:45 @ 23 spm.

ranger

[ranger]

My sugestion is that you give up the predictions (and the drinking) get on the Erg and post some verfied times of what you can actually row and stop being a twat.

My 2Ks have been done at public venues and so have been as "verified" as anyone's.

This last year, no one my age and weight came within 20 seconds of my 2K time, even though I pulled my 2Ks at max drag and didn't even prepare to race.

Fully sharpened and rowing well at low drag (118 df.), I think I will pull 6:20 at BIRC 2010 in three months.

That's 18 seconds under the 55s lwt WR, four seconds under the 50s lwt WR and 60s hwt WR.

At BIRC 2010, I will be 59.9 years old.

This morning so far: 70min erg, 70min bike

When the sum comes up, I'll go out OTW for 70min.

Ideally, I would like to make each of these sessions 90min.

ranger

[Citroen]

Fully sharpened and rowing well at low drag (118 df.), I think I will pull 6:20 at BIRC 2010 in three months.

If you do that you'll have missed BIRC by two weeks. It's 76 days (10 weeks 6 days) until BIRC.

[Steve G]

Steve--

I don't see you here.

Why not?

What do you pull for 2K?

SNIP

IND

At the moment I have no erg or gym membership, I much prefer running and biking. Why sit indoors when you can venture out and about!
I did pull a 50 LW 6.55 once weighing 64kgs, so pound for pound probably stronger than you!

[ranger]

I did pull a 50 LW 6.55 once weighing 64kgs, so pound for pound probably stronger than you!

Yea, 4.9 watts/kg is pretty good, but no, not as good as me.

My 6:28 at 73 kgs. when I was just shy of 52, is 5.25 watts/kg.

But that was pulling at max drag, rowing like shit, as a complete novice.

I now row well at 118 df., and so I am quite a bit faster than that.

If I get to 6:16 this year, that 5.25 watts/kg at 53 will rise to 5.8 watts/kg. at 60, which would make it so that there is no comparison at all.

You aren't nearly as strong as I am, pound for pound.

ranger

[hjs]

I did pull a 50 LW 6.55 once weighing 64kgs, so pound for pound probably stronger than you!

Yea, 4.9 watts/kg is pretty good, but no, not as good as me.

My 6:28 at 73 kgs. when I was just shy of 52 is 5.25 watts/kg.

If I get to 6:16 this year, that will rise to 5.8 watts/kg. at 60, which would make it so that there is no comparison at all.

You aren't nearly as strong as I am, pound for pound.

ranger

Your past performance predicts another year of complete and utter failure to meet any of your stated goals.

Thanks for that, coach.

Sure, I'll probably fail to reach my goals.

ranger

[ranger]

Nice 11K OTW, after erging and biking.

We'll see, but with another five weeks to prepare for it, at the Head of the Grand, if the conditions are good, I think I can rate 28 spm and do 2:00 pace.

That would be a pretty good first head race for a quasi-60s veteran!

No 60s Veteran has done the Head of the Charles at faster than 2:05 pace.

2:00 pace is about what the Women's Championship Singles usually do at the Head of the Charles.

19:20

The Women's Championship Singles Women's course record is 18:45, 3.5 seconds per 500m faster.

1:56.5

ranger

[ranger]

I really like my training routine now.

A triple session!

OTErg, OTBike, OTW

I would like to get to 90min of each.

That would be 4.5 hours of physical work--every day.

I don't take rest days.

I eat breakfast after erging, and I take a break for an hour or so after biking.

ranger

[hjs]

We'll see, but with another five weeks to prepare for it, at the Head of the Grand, if the conditions are good, I think I can rate 28 spm and do 2:00 pace.

That would be a pretty good first head race for a quasi-60s veteran!


ranger

Your past performance predicts another year of complete and utter failure to meet any of your stated goals.

Thanks for that, coach.

Sure, I'll probably fail to reach my goals.

ranger

[ranger]

At 18 seconds/per 500m over erg times, 2:00 @ 28 spm for 4K is like 1:42 @ 28 spm for 4K on the erg, which should be _very_ easy for me now.

In the fall of 2003, I did 4K @ 1:42 almost every day. It was one of my favorite sharpening routines.

ranger

[macroth]

1:42 @ 28 spm for 4K on the erg, which should be _very_ easy for me now.

If it's very easy, why not just do a 4k piece at 1:42/28spm tomorrow morning and post a screeshot here? You know, just as part of your warm-up, nothing too intense that would take anything away from your sharpening later in the session.
After all, it IS time to race your training: less than 11 weeks left before BIRC!

[ranger]

1:42 @ 28 spm for 4K on the erg, which should be _very_ easy for me now.

If it's very easy, why not just do a 4k piece at 1:42/28spm tomorrow morning and post a screeshot here? You know, just as part of your warm-up, nothing too intense that would take anything away from your sharpening later in the session.
After all, it IS time to race your training: less than 11 weeks left before BIRC!

Yes, it's time to race my training.

4K, 1:42 @ 28 spm, would be a great thing for me to be doing right now.

AT

I'll see what I can do.

ranger