Ranger's training thread

[ranger]

Here's the data:

4:00 @ 2:02 & 27 spm 107 strokes
4:00 @ 2:03 & 27 spm 109 strokes
4:00 @ 2:03 & 26.5......106 strokes
4:00 @ 2:06 & 28.0......111 strokes
4:00 @ 2:03 & 27.5......110 strokes

5' break

4:00 @ 2:06 & 25.0......101 strokes
4:00 @ 2:08 & 26.0......103 strokes
4:00 @ 2:10 & 25.5......102 strokes
4:00 @ 2:07 & 26.0......104 strokes
4:00 @ 2:00 & 30.0......120 strokes

Total strokes for 40' of intervals = 1073 = 26.8 spm at and avg of 2:04.8/500m pace.

So.

You are on your way.

At 6.7 SPI?

How is that doing to win you anything at the Head of the Charles?

To be useful as race preparation, shouldn't repeat 1Ks be done at AT?

Is that the HR you are running at 2:05 pace?

At 15 seconds per 500m over erg times, your 2:05 @ 27 spm is the equivalent OTErg of 1:50 @ 27 spm.

10 x 1K, 1:50 @ 27 spm (9.5 SPI) with 40min rest?

_That_ is preparation for the Head of the Charles?

O.K.

If you say so.

I will do a FM @ 1:48 OTErg sometime soon.

Let's see.

If I did it in the format of your workout, I could take 3 hours rest along the way.

ranger

[mikvan52]

To be useful as race preparation, shouldn't repeat 1Ks be done at AT?

Is that the HR you are running at 2:05 pace?

For me, AT is 180 bpm.

ranger

[reminder: I was doing 4' pieces not repeat 1ks}

That would be one way to train... holding HR at a certain %age...

I don't train that way.
I train at pace or rate, or both pace and rate together...

The idea is to be able to move a boat at a speed that will win...

Dicking around with heart rate can be a waste of time, if focused-on too much.

I didn't have my HR monitored today... My goal was to be smooth at 2:05 pace for 10x 4'... as stated before the workout.

Was your goal to get your HR monitor working? Congratulations. You would have known that right after launching

[Byron Drachman]

June 11, 2008: I now do fine on the water. --snip--I will race a new elite 1x (not my tub of a Peinert) in the Nationals when I am 60.

The entries are listed and your name does not appear in your event. It must be an error on their part. But not to worry; although you are past the deadline, they accept late entries until August 9 so there is ample time to correct the error.

You're welcome for the heads-up.

[ranger]

The idea is to be able to move a boat at a speed that will win...

For you, isn't that about 1:54 for three miles, no rest?

ranger

[ranger]

Was your goal to get your HR monitor working?

No, my goal in all of my sessions OTW is to keep working on the technique I need to pull 8 SPI.

My fitness is fine.

At 26 spm, 8 SPI is 1:58.

ranger

[mikvan52]

Rich:
Here's more help for you in your quest to win the HOCR as "a novice"

The HOCR is 4800m long so...
Basically: The race consists of 9.6 five hundred meter pieces back to back w/o a break… ☺
So each second per 500m will take off 9.6 seconds from your time.
Another way of looking at this..

60 seconds/ 9.6 = 6.25

so for each minute faster one is over the entire course… subtract 6.25 seconds from your pace…

2:04-2:05 pace is a 20’ HOCR time
21’ is a 2:11-2:12 pace
22’ is a 2:18-2:19 pace


WHICH LEAVES ME TO ASK:
Pray-tell... What's your target pace?
AND........ Once you've established a goal pace for this race are you ever going to practice it for more than a couple strokes at a time?
Or are you yellow

[mikvan52]

Was your goal to get your HR monitor working?

No, my goal in all of my sessions OTW is to keep working on the technique I need to pull 8 SPI.

My fitness is fine.

At 26 spm, 8 SPI is 1:58.

ranger

Problem being ....==>.... you don't average 1:58, you see 1:58

[mikvan52]

The idea is to be able to move a boat at a speed that will win...

For you, isn't that about 1:54 for three miles, no rest?

ranger

No.
I am not in 'fitness is maximal' condition as you are. (as in claim to be)

I chose to row 10 x 4' at 2:05 pace.

You chose to get your hr monitor working...
Different strokes

You have no data to show us, as usual...

[bellboy]

June 11, 2008: I now do fine on the water. --snip--I will race a new elite 1x (not my tub of a Peinert) in the Nationals when I am 60.

The entries are listed and your name does not appear in your event. It must be an error on their part. But not to worry; although you are past the deadline, they accept late entries until August 9 so there is ample time to correct the error.

You're welcome for the heads-up.

As ever we genuflect in your general direction Mr Drachman

[mikvan52]

It is now 3:24 pm.

We now pause for a ranger drink-break.

Our hero will be back shortly with more hallucinations.

[ranger]

Hey, Mike.

Does the NK XL upload to a Mac, or just a PC?

I have a Macbook Pro.

ranger

[ranger]

You have no data to show us

Showing data is no virtue.

If the data you had to show was a lot of 1:53 @ 30 spm (8 SPI), then sure, it would be significant, even if it were just 10 x 1K with 40min rest.

That would show that you are (1) rowing well and (2) moving a boat fast enough to win.

ranger

[jliddil]

Hey, Mike.

Does the NK XL upload to a Mac, or just a PC?

I have a Macbook Pro.

ranger

RTFM

[ranger]

As far as the Head of the Charles goes, I suppose that 2:00 pace is fast enough to win my age division, the veterans (60+).

Mike probably needs to do 1:54 to win his age division, the Grand Masters (50+).

ranger

[Rocket Roy]

You done that FM yet?