Ranger's training thread

[Flipper21]

Hi Rich

Never mind the toss pots who decry your efforts.

I was thinking though, HOW much are you spending to come to BIRC, including Air, hotels etc?

Wishing you well on the day.

[ranger]

I really have no idea what you are doing.

Well, for the last eight years, I have been learning to row.

Now I am trying to use what I have learned.

From 2003-present, by improving my technique, I have increased my pace at the same rate by about a second per 500m per year--3 SPI in all--even though I am now eight years older.

Instead of rowing 1:48 @ 27 spm, I now row 1:40 @ 27 spm.

Sure, in going where I have gone, I haven't known what I was doing.

Then again, can't the same be said for you, backwards around?

While I/we know exactly what you are doing, I/we don't at all know where you are going with it.

Do you?

Are you trying to get better?

And do you think that the way to get better is to improve your fitness, even though you are aging, and even though you have already won a couple of hammers?

That's a pretty tough thing to do.

Good luck with it.

ranger

[KevJGK]

Never mind the toss pots who decry your efforts.

God has given you one face, and you make yourself another. ~William Shakespeare

[ranger]

Hi Rich

Never mind the toss pots who decry your efforts.

I was thinking though, HOW much are you spending to come to BIRC, including Air, hotels etc?

Wishing you well on the day.

Thanks, although individual days don't matter much at all.

A steady 30 spm should be a pb, 6:28.

31 spm will get me 6:24.

32 spm will get me 6:20.

ranger

[ranger]

[removed]

[ranger]

Sadly, it seems to have predicted 6:5x ...

A 2K in the 6:50s is a _great_ row for someone my age and weight.

The 60s lwt hammer at WIRC 2010 pulled 7:04.

The 60s lwt American record is 6:56.

In Britain, no one over the age of 65, of any weight, has ever pulled sub-7.

I am 59.9 years old, and therefore will row at WIRC 2010 as a 60s lwt.

I'll have to rate pretty low to do 6:56, though.

I now row 1:44 @ 23 spm.



ranger

[NavigationHazard]

Tonight's sharpening -- and this one really was sharpening --

20 x 1' r32/1'. I admit my last effort was a bit soft, as its 1:33.3 average was only 1.4 seconds under the standing 55-59 2k WR.

01] 320m 1:33.7 pace 425w r32
02] 321m 1:33.4 pace 429w r33
03] 322m 1:33.1 pace 433w r32
04] 323m 1:32.8 pace 437w r32
05] 323m 1:32.8 pace 437w r32
06] 326m 1:32.0 pace 449w r32
07] 325m 1:32.3 pace 445w r32
08] 326m 1:32.0 pace 449w r32
09] 326m 1:32.0 pace 449w r32
10] 325m 1:32.3 pace 445w r32
11] 326m 1:32.0 pace 449w r32
12] 325m 1:32.3 pace 445w r32
13] 326m 1:32.0 pace 449w r32
14] 326m 1:32.0 pace 449w r32
15] 326m 1:32.0 pace 449w r32
16] 327m 1:31.7 pace 453w r32
17] 327m 1:31.7 pace 453w r32
18] 328m 1:31.4 pace 457w r33
19] 331m 1:30.6 pace 470w r35
20] 333m 1:30.0 pace 479w r35

Averages: 325.6m (6512m total work distance) 1:32.0 pace per the PM but 1:32.1 by my calculations. 448w r32.4 so 13.8 spi. That's a new session PB for me, by quite a bit. It's age-group WR pace minus 2.6, for whatever that's worth.

[JimR]

Sadly, it seems to have predicted 6:5x ...

A 2K in the 6:50s is a _great_ row for someone my age and weight.

The 60s lwt hammer at WIRC 2010 pulled 7:04.

The 60s lwt American record is 6:56.

In Britain, no one over the age of 65, of any weight, has ever pulled sub-7.

I am 59.9 years old, and therefore will row at WIRC 2010 as a 60s lwt.

I'll have to rate pretty low to do 6:56, though.

I now row 1:44 @ 23 spm.



ranger

A 6:5x for a 2K by you would be a comical outcome for the farce you call "training".

JimR

[aharmer]

I now feel like a part of the club, thank you ranger! Having your alcoholic raging posts directed at me is proof that I'm getting sufficiently under your skin. I will now take even more pleasure in watching you not show up at BIRC, or if you do sit on an erg, watching you handle down after 800 meters with a fake injury after starting at 1:35.

[ranger]

A 6:5x for a 2K by you would be a comical outcome for the farce you call "training".

JimR

If rowing (what amounts to) an American record is comical, what kind of clown are you?

ranger

[ranger]

I now feel like a part of the club, thank you ranger! Having your alcoholic raging posts directed at me is proof that I'm getting sufficiently under your skin. I will now take even more pleasure in watching you not show up at BIRC, or if you do sit on an erg, watching you handle down after 800 meters with a fake injury after starting at 1:35.

I will race at the pace that my trainiing tells me I am capable of, as any experienced racer does.

Whatever I have said you to you, if it is something you didn't enjoy, you asked for--and deserve.

What goes around comes around.

Actions have consequences.

ranger

[hjs]

I suspect the race would have been closer had she steered differently. She doesn't use much of a layback.

Thanks for the video, Byron. Personally, I prefer a woman with a little layback in her.

That , I don,t understand, don,t you have a picture to show what you mean

[hjs]

A 6:5x for a 2K by you would be a comical outcome for the farce you call "training".

JimR

If rowing (what amounts to) an American record is comical, what kind of clown are you?

ranger

If we (the forum) say that 6.50 is very respectable for a man in his late 50 we are fooles and naysayer and the people who pull those times are training wrong according to you and now 6.50 all of a sudden is a good result if you are planning to row 6.16................

6.50 will be 34 seconds above that, If you coach can't say that coming in your training that is indeed comical.

[ranger]

At all rates and paces, including race rate and pace, I am now pulling a _very_ pleasing 12.7 SPI, _very_ smoothly and consistently, at 120 df.

So I am now pretty much set on that score--all the way through until WIRC.

The only remaining task is to sharpen until I can rate 34 spm for 2K.

If I can rate a steady 34 spm for 2K, I'll pull 6:16.

Time to work on my anaerobic capacities.

At this point, things are looking as though I should be pretty conservative at BIRC.

I am not really very sharp yet, although I will certainly be much better by Sunday.

The best thing for BIRC 2010, I think, is to rate 31 spm, which is 10 MPS/1:37, for the first 1700m.

Then, if I have a lot left, put on a big kick over the last 300m, as I did at Baltimore in 2006.

Great session this morning working with 26 spm, 34 spm, and 42 spm.

1:42, 1:34, 1:27

I'll do a similar session this afternoon.

If I am going to try 1:37 pace at BIRC 2010, I'll need to do a lot of 1Ks, 1:37 @ 31 spm (12.5 SPI, 10 MPS), over the next few days, just relaxing into race pace and rate.

Then, I might want to try a couple of 1500s, too, and perhaps even a push all the way to 2K.

I will also want to row a bunch of 2Ks @ 27 spm, or 1:41, just as level 2, AT rows.

500s will need to be 1:34 @ 34 spm.

A 5K trial needs to be 1:42/17:00, which would be a pb.

ranger

[PaulH]

At all rates and paces, including race rate and pace, I am now pulling a _very_ pleasing 12.7 SPI, _very_ smoothly and consistently, at 120 df.

So I am now pretty much set on that score--all the way through until WIRC.

And yet up to a day or two ago it was 13SPI all the way. At this rate by BIRC you'll be approaching 11SPI!