Ranger's training thread

[ranger]

These were the best 500s last year by those my age and weight.

At 46 spm, I now go 1:24.

That's right at 13 SPI.

1:33.5 at 46 spm is 9.3 SPI.

That predicts a 6:54 2K.

1:24 for 500m predicts a 6:16 2K.

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 500m | Men's | Lightweight | Custom Age Range (59–90) | 2010 Season

1 Hugh Pite 65 Victoria BC CAN 1:33.4 IND_V
2 Ken Benoit 62 Borden Ontario CAN 1:34.3 IND_V
Rolf Meek 59 Oslo NOR 1:34.3 IND
3 Harri Lahtinen 67 Helsinki Pirkkola FIN 1:34.4 IND
4 gregory brock 61 santa cruz ca USA 1:35.9 IND
5 Mark Underwood 59 Bremerton WA USA 1:36.7 IND
6 Hugh Conway 60 St. Pats TOW Club Co. Armagh IRL 1:36.8 IND_V
6 Ted Edwards 60 Worcester Park Surrey GBR 1:36.8 IND
8 Arno Calonius 63 Helsinki FIN 1:37.7 IND
9 Rick Bayko 62 Newburyport MA USA 1:38.0 IND_V
10 Bob Lakin 60 Wichita KS USA 1:38.2 IND_V

ranger

[ranger]

Back in 2002-2003, rowing at max drag, hauling anchor with my back and arms, dragging my legs behind, I did 1:36 @ 40 spm (10 SPI), not 1:28 @ 40 spm (13 SPI).

I have increased my natural stroking power 3 SPI.

Even at these high rates, I am now 8 seconds per 500m faster at the same rate, even though I am eight years older.

That's an improvement of a second per 500m per year.

_Spectacular_ training.

ranger

[ranger]

If this fast rowing at 40 spm goes well this week and I see my maxHR repeatedly, I think I might do an at-home 6:24 2K on Thursday morning before I get on the plane for Birmingham.

I will only need to rate a steady 31 spm.

That would be a _great_ tune-up for BIRC 2010.

ranger

[ranger]

Actually, I think it might be more useful to try a 500m @ 42 spm tomorrow.

Target: 1:26.

The row would still be sub-maximal.

But it would be more interesting.

1:26 for 500m on Sunday would predict 6:24 2K on Thursday.

ranger

[Citroen]

1:26 for 500m on Sunday would predict 6:24 2K on Thursday.

Does your airline have an ergo on board? You said you were flying on Thursday.

he wont be racing at BIRC in 6 weeks.

Flight and hotel are booked.

I'll be at the Crowne Plaza, arriving Friday afternoon.

I'll leave early Monday morning.

ranger

GET YOUR LIES SORTED, you're losing the last vestiges of credibility.
It won't be a normal DID NOT FINISH, it'll be a DID NOT FLY.

[ranger]

500m, 1:26 @ 42 spm (13 SPI), is only 57 strokes.

Not bad at all.

9 MPS

ranger

[Citroen]

500m, 1:26 @ 42 spm (13 SPI), is only 57 strokes.

And how many of those 57 can you complete? One? Two? Ten?
You definitely won't get 57 done at 1:26.

[ranger]

Even this mild row at 1:26 would be 4 seconds ( ) under the 60s lwt WR for 500m and six seconds faster than anyone else my age and weight is capable of at the moment.

I am 59.9 years old.

ranger

[ranger]

500m, 1:26 @ 42 spm (13 SPI), is only 57 strokes.

And how many of those 57 can you complete? One? Two? Ten?
You definitely won't get 57 done at 1:26.

Sure I will.

Easily.

42 spm is a sub-maximal effort.

46 spm is maximal.

ranger

[hjs]

quite windy over here in Europa, must be a good reason to miss a plane

[ranger]

RANKING RESULTS 2010

Indoor Rower | Individual and Race Results | 500m | Men's | Lightweight | All Ages | 2010 Season

Toni Pyykkö 37 Ylöjärvi FIN 1:23.0 IND
Chris Kemp 20 Evans GA USA 1:24.7 IND
1 Matt Owen 22 Project Deliverance MO USA 1:25.1 IND
2 Markku Henriksson 46 Oulu FIN 1:26.1 IND
3 Ryan Furey 17 USA 1:26.4 RACE
3 Gary Homann 40 Columbia MO USA 1:26.4 IND
3 Nick Hudson 45 Sheffield GBR 1:26.4 IND
3 Pekka Nieminen 28 Imatra FIN 1:26.4 IND
7 André Costa 33 Porto Alegre RS BRA 1:26.7 IND
8 Mark Tinkler 25 preston GBR 1:26.8 IND
9 Jake Mercuri 20 Cincinnati OH USA 1:27.6 IND
9 Edward Montgomery 25 North Little Rock AR USA 1:27.6 IND
9 Alex Schram 19 Manhattan KS USA 1:27.6 IND

ranger

[Citroen]

500m, 1:26 @ 42 spm (13 SPI), is only 57 strokes.

And how many of those 57 can you complete? One? Two? Ten?
You definitely won't get 57 done at 1:26.

Sure I will.

Easily.

42 spm is a sub-maximal effort.

46 spm is maximal.

ranger

Where's the screenshot digital photo?

[ranger]

Good training for a 500m, 1:26 @ 42 spm (13 SPI), I think, would be a day or two of 1' rows at the same rate and pace.

378m

42 strokes

9 MPS

Rest time between rows is irrelevant.

Just do another when you feel comfortable and ready to go again.

Then, when that 42 strokes feels controlled and comfortable, just bite the bullet and row the last 15 strokes.

ranger

[mikvan52]

We went through this pantomime before (yawn)... the 1:26 BS...
I even went so far as erging multiple repeats of something like 200m at 1:26 and invited ranger to do the same.

Guess what: He didn't post.

The situation this morning is also reminiscent of a scene from Bill Murray and Groundhog's Day.

Ned, Ned Ryerson? (punch)

.... For whatever reason, pathological or otherwise ranger wants us to "punch" him with our nay-saying... (sad)...

In the cool light of morning there are facts:
Richard Cureton of Ann Arbor Michigan IS
a man who doesn't go under 1:29 /500m at any rate or any weight in 2010.
Richard Cureton of Ann Arbor Michigan IS
a man who goes to any lengths to keep this thread going. Hence, the endless switching of topics, predictions, goals, and such.

There will be no IND_V posts of anything, especially with the Suunto HR belt up and running.

The only thing that runs at record pace on Richard Cureton of Ann Arbor Michigan IS his mouth.

His taunts of NavigationHazard and others are equivalent to the internet bridge troll in the College Humor Vid. crying
"faahhh-goT"
In the spirit of this thread's high redundancy quotient (HRQ) ... here it is again

Internet Bridge Troll
http://il.youtube.com/watch?v=FMEe7JqBgvg&feature=fvw


It's even boring of me to bring this up again. Why do all of us repeatedly indulge him?
NEARLY ALL OF Richard Cureton's statements are not posted with any attn to fact. Rather, they are conceived with the idea of eliciting angry responses. There is no "training" information here.

So much for the "cool light of morning"! Now: back to the Punch & Judy show

http://www.betterlivingthroughbeowulf.c ... h-judy.jpg

[Carl Watts]

Lol so you think you can row a 1:26 500m and still call it sub-max ?

I think not that's my PB at 36 spm and you don't have the power to do it anymore regardless of rating.

Still it's less than a minute and a half of your time so I'm sure you can easily find the time to fit one in before you fly and rank it. But like the 2K before you go it's not going to happen.

We are however glued to the screen awaiting the result from BIRC 2010......