Ranger's training thread

[ranger]

MRapp--

Have you done that 10K yet?

1:46 @ 23 spm (12.5 SPI)?

I'll give it a try tomorrow morning.

Dang!

Lots of snow here.

After three hours of work on the erg and bike, I also had to shovel snow for three hours.

There must be a foot.

We have a big driveway.

We shovel it by hand.



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ranger

[ranger]

I'm a steamroller, baby.



http://www.youtube.com/watch?v=9VXr6U-BwMs

ranger

[leadville]

a quick poll -

does anyone believe rangerboy can do any of the workouts he claims he can do? hell, he's such a lying sack of crap he probably paid the kid next door to shovel his driveway!

anyone?

[mikvan52]

For that reason I propose we eliminate one of the major roadblocks to his completion of the FM distance trial. If we all observe radio silence until we see the screenshot of the FM, he wont have to worry about checking his thread and can focus on pulling this majestic piece. Signing off until screenshot, anybody care to join me?

MRa':
ranger is just a foil for our rapier-like wit....
Silence would mean nothing but dreary Frost-i whipped up tripe from a sack-o-wind!

Where's the 10k of 12.75 @ 1:46 AND 23 SPM, RICH?
NO NEED TO GO AFTER MRa' to prove how bad-ass you are, Herr Proffessor!

[rjw]

a quick poll -

does anyone believe rangerboy can do any of the workouts he claims he can do? hell, he's such a lying sack of crap he probably paid the kid next door to shovel his driveway!

anyone?

First off, I can`t remember one claim that he has made good on and secondly, there has to be a joke somewhere in that line and the punch line would be - `the sack`.

[Gus]

"Technologically challenged" ranger is unable to figure out how to upload a photo of the PM after a recent workout, but has no problem uploading a photo of his driveway.

[Nosmo]

"Technologically challenged" ranger is unable to figure out how to upload a photo of the PM after a recent workout, but has no problem uploading a photo of his driveway.

He has posted a number of pictures of his PM before. He even posted a 6:48 2K in January 2010 just to show he could match MVB's 2k trial. His problem is doing the workouts not posting the pictures.

[mikvan52]

"Technologically challenged" ranger is unable to figure out how to upload a photo of the PM after a recent workout, but has no problem uploading a photo of his driveway.

He has posted a number of pictures of his PM before. He even posted a 6:48 2K in January 2010 just to show he could match MVB's 2k trial. His problem is doing the workouts not posting the pictures.

Here's another one for him to emulate: 4 x 1k/ 6:00 rests. The target was to hold the 1:46 pace he was going on and on about in the wee hours of this morning. I completed this workout less than two hours ago.

http://concept2.co.uk/forum/blog.php?u=7679&b=82688

Bet he won't include HR data as I did

With this report I am trying to illustrate what happens to HR values in 58-61 men who weigh between 158 & 178 lbs.

( Note my reasonably low rate ) ( I was seeking even pacing combined with excellence in form ) ( I rowed in front of a full length mirror )

[jliddil]

a quick poll -

does anyone believe rangerboy can do any of the workouts he claims he can do? hell, he's such a lying sack of crap he probably paid the kid next door to shovel his driveway!

anyone?

What part of "NO" do you not understand? You Nimrod Criton

[jliddil]

"Technologically challenged" ranger is unable to figure out how to upload a photo of the PM after a recent workout, but has no problem uploading a photo of his driveway.

He has posted a number of pictures of his PM before. He even posted a 6:48 2K in January 2010 just to show he could match MVB's 2k trial. His problem is doing the workouts not posting the pictures.

Here's another one for him to emulate: 4 x 1k/ 6:00 rests. The target was to hold the 1:46 pace he was going on and on about in the wee hours of this morning. I completed this workout less than two hours ago.

http://concept2.co.uk/forum/blog.php?u=7679&b=82688

Bet he won't include HR data as I did

With this report I am trying to illustrate what happens to HR values in 58-61 men who weigh between 158 & 178 lbs.

( Note my reasonably low rate ) ( I was seeking even pacing combined with excellence in form ) ( I rowed in front of a full length mirror )

Why don't you ask him to fellate himself, that is as likely (maybe more) to happen

[ranger]

Mike VB--

Can you "Steamroller" (i.e., 1:46 @ 23 spm) for 1K, as an all out trial, HR at max?

Probably not, I would guess.

Rocket Roy's best for 1Kr24, as I remember, was 1:44.5.

ranger

[ranger]

Here's another one for him to emulate: 4 x 1k/ 6:00 rests. The target was to hold the 1:46 pace he was going on and on about in the wee hours of this morning. I completed this workout less than two hours ago.

http://concept2.co.uk/forum/blog.php?u=7679&b=82688

With this report I am trying to illustrate what happens to HR values in 58-61 men who weigh between 158 & 178 lbs.

( Note my reasonably low rate ) ( I was seeking even pacing combined with excellence in form ) ( I rowed in front of a full length mirror )

Yikes.

18min of rest to row 4K at 9.7 SPI?

Yea, that's a bit shy of a continuous FM @ 12.5 SPI.

Try those 1:46 1Ks at 23 spm (12.5 SPI).

See what you get.

Can you do 500m before your HR maxes out?

That's only 40 strokes or so.

A FM is 85 times that many strokes, around 3500.

Let's see, 4 x 1K, 1:46 @ 23 spm, then, is only about 160 strokes--and with 18min of resting?

I think I need to train a little harder than that if I want to get to 3500.

ranger

[ranger]

Mike VB--

Do you know what ratio you were in when you were doing those 1:46 1Ks?

1.7-to-1?

.75 seconds for the drive?

1.25 seconds for the recovery?

I am now in a 1.7-to-1 ratio when I am going 1:24 and rating 46 spm.

When I am going 1:46, I am in a 4.4-to-1 ratio.

.5 seconds for the drive.

2.2 seconds for the recovery.

1:24 is twice the wattage of 1:46 so I do it at twice the rate.

1:24 is double-time "Steamrollering."

2 x 23 spm

ranger

[ranger]

Mike VB--

To row a FM of meters in your 1K format (6:00 rest), you'd have to rest for three hours along the way and the whole workout would take you 5.5 hours to do.

ranger

[ranger]

MIke--

As I mentioned, it looks as though we do 1:46 at about the same HR (155 bpm) if we are just rowing naturally, you at 9.7 SPI and me at 12.5 SPI.

Besides the differences in stroking power and rate, the major difference is that 155 bpm is middlin' UT1 for me. I can do it for a FM.

155 bpm for you is TR.

You'd have to push it to do a 1:46/7:04 2K @ 30 spm.

Your maxHR is 163 bpm; mine is 190 bpm.

Your natural stroking power is 9.7 SPI; mine is 12.5 SPI.

A middlin' UT1 HR of 1:46 predicts a 6:16 2K--at least.

1:44 is top-end UT1 for a 6:16 2K.

ranger