Ranger's training thread

[ranger]

Off-topic (and yes, I did say ANYONE)

No, Paul.

That's what I am doing in my training--taking good strokes.

I am just trying to share.

Oh well.

To each his own, I guess.

ranger

[PaulH]

I am just trying to share.

And you're very welcome to do so. In fact I'm really looking forward to reports focused *on your training*, and thoughtful questions such as ginster's last *about your training*.

[ranger]

off-topic

[ranger]

off-topic

[ranger]

And you're very welcome to do so.

No, clearly not.

ranger

[Steve G]

Did you not say you dont row with breaks now ?

RWBs is rowing at high drag (max: 200+ df.), low rates (18-21 spm), high stroking powers (14-16 SPI), and high HRs (AT, etc.) over short many short intervals (250m-750m?), with short rest (15 seconds?), adding up to long distances.

I haven't been doing this for almost a year now.

I no longer row at high drag, low rates, high HRs, or high stroking powers.

I row well (13 SPI), at low drag (119 df.) and substantial rates (23-26 spm), at middlin' UT1 HRs.

So, I have no need to row short intervals.

I can row as long as I want.

Physiological and skeletal-motor stress is no issue.

Just the opposite.

I am learning row weil (13 SPI) at low drag (119 df.) in a relaxed and easy way--smoothly, consistently, unconsciously/automatically/habitually, etc.

ranger

Rich
You misquoted, it wasn't Hjs who made the quote it was me, you said you stop every so often, was it 15 secs every 2K, that is rowing with breaks in my book.

[ranger]

1:46 @ 22 spm (13 SPI) is a level 4 pace and rate combination in the Wolverine Plan for a 6:16 2K.

1500 good strokes, 1:46 @ 22 spm (13 SPI) this morning.

ranger

[PaulH]

And you're very welcome to do so.

No, clearly not.

ranger

I don't want to get into a debate about this, but your previous 3 messages were all about other people's training/rowing (e.g. advising Mike on how to row), when you specifically wished the thread was about *your* training. Note that your most recent post, which was about *your* training, remains untouched.

[ranger]

off-topic

[ranger]

off-topic

I can't report my training?

I guess that's it, then.

ranger

[ranger]

off-topic

[ranger]

you said you stop every so often, was it 15 secs every 2K, that is rowing with breaks in my book.

For a 60s lwt, 10 x 2K @ 1:46/7:04 (15 seconds rest), rating only 22 spm, and therefore pulling 13 SPI, with a middlin' UT1 HR is "rowing with breaks"?

Ya gotta be kiddin'.

You're livin' on the moon, dude.

The purpose of this rowing is to train for a continuous HM at a threshold HR, a slightly lower stroking power, and a slightly higher rate and pace, or to train for a continuous FM at just this rate, pace, and stroking power.

The focus of this training is on relaxation, skeletal-muscular fitness, technical habituation, steady state HR, etc.

ranger

[PaulH]

off-topic

I can't report my training?

I guess that's it, then.

ranger

You made a reference to "The Viking' - since when have you been called that? It couldn't be that you were talking about somebody else, could it? And hence not talking about *your* training?

[ranger]

off-topic

[ranger]

UT1 workouts of 15K-20K using intervals of 1K-2K and short rest are standard in this sport.

Nothing unusual about these sessions at all.

In these interval sessions, you keep your HR under your anaerobic threshold, you take short rests, you keep the rate relatively low (23-25 spm), and you do quite a few intervals (10, 15, etc.).

This workout doesn't have any resemblance to 4 x 1K, which restricts the length of the interval, covers only 4K, and is done with high paces (2K) and long rests (6' etc.) at rates in the middle 30s and HRs pushing up to max (AN).

ranger