Ranger - News To Shock

[old] mpukita · Post by **[old] mpukita** » January 25th, 2006, 3:07 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 25 2006, 12:49 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 25 2006, 01:44 PM)</b></div></td></tr><tr><td class='quote'>Inched my way into some 2K intervals today, albeit with little courage and somewhat leery of getting too anaerobic. So just some easy ones, concentrating on relaxation and technique. I'll do three or four more bouts of these before Sunday, perhaps with one hard, anaerobic sub-6:40 one, just so I am sure I can make it to the end on Sunday. I'll speed these up once I have done some long Zatopek 500s and 1Ks, and some 8 x 500m visits to h***.<br /><br />Stroke feels great. Back is entirely better. Ribs are still a bit sore, but they are healing quickly, too.<br /><br />An hour of skipping.<br /><br />5K warm up<br /><br />6 x 2K (1K paddle inbetween)<br /><br />1:52 @ 22 spm<br />1:50 @ 23 spm<br />1:48 @ 24 spm<br />1:46 @ 25 spm<br />1:44 @ 26 spm<br />1:42 @ 27 spm<br /><br />I will try to get in 2 hours on the stepper after breakfast.<br /><br />Fartleks and sprints in the late afternoon after writing.<br /><br />ranger <br /> </td></tr></table><br /><br />Unbelieveble,<br /><br />First congratulations although I thought you were getting younger <br /><br />But finally you told us some real times. <br /> </td></tr></table><br /><br />Well HJS, you gotta admit ... <b>THAT'S A WORKOUT!</b><br /><br />

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 3:08 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>1:40 @ 28 spm<br />1:38 @ 29 spm<br />1:36 @ 30 spm<br />1:34 @ 31 spm<br />1:32 @ 32 spm<br />1:30 @ 33 spm<br /><br />1:16 @ 40 spm </td></tr></table><br /><br /><br /> <br /><br />1:16 @ 40 spm is 20 SPI. I will be racing at about 12 SPI. Nonetheless, 12 SPI at 32 spm is 1:37, my pb.<br /><br />2K times at 12 SPI are pretty easy to remember. They pretty much step down by a second of pace for each spm.<br /><br />29 spm 1:40<br />30 spm 1:39<br />31 spm 1:38<br />32 spm 1:37<br />33 spm 1:36<br />34 spm 1:35<br />35 spm 1:34<br />36 spm 1:33<br /><br />I will probably try about 30 spm on Sunday, at least until the last 300m. Then I go flat out to the end.<br /><br />I like doing 2Ks in this format. The next time out (perhaps on Friday?) I might try to end with 1:40 @ 29 spm.<br /><br />ranger

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 3:11 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Well HJS, you gotta admit ... THAT'S A WORKOUT! </td></tr></table><br /><br />Nothing hard yet, Mark. Just working slowly into these set pieces.<br /><br />At some point before WIRC, I hope to do 4 x 2K @ 1:40. Now, _that_ will be tough (for me).<br /><br />ranger

[old] mpukita · Post by **[old] mpukita** » January 25th, 2006, 3:19 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 25 2006, 03:11 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Well HJS, you gotta admit ... THAT'S A WORKOUT! </td></tr></table><br /><br />Nothing hard yet, Mark. Just working slowly into these set pieces.<br /><br />At some point before WIRC, I hope to do 4 x 2K @ 1:40. Now, _that_ will be tough (for me).<br /><br />ranger <br /> </td></tr></table><br /><br />Yes Rich, but the 6 x 2000 combined with all the rest of the work ... it's plenty of effort ... and takes a chunk of time ... would probably be hard to fit in if you weren't on sabattical and writing, no? How would you fit it in with a less flexible (as in, go teach these classes) schedule? Or would that be impossible?

[old] hjs · Post by **[old] hjs** » January 25th, 2006, 3:31 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 25 2006, 08:11 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Well HJS, you gotta admit ... THAT'S A WORKOUT! </td></tr></table><br /><br />Nothing hard yet, Mark. Just working slowly into these set pieces.<br /><br />At some point before WIRC, I hope to do 4 x 2K @ 1:40. Now, _that_ will be tough (for me).<br /><br />ranger <br /> </td></tr></table><br /><br /><br />yes ,<br /><br />This sure is a workout. Just work you way easy up Ranger, don't push it hard in training, save your best for the races and stay healty.!!<br /><br />I myself couldn,t do so much work. My total of erging is 580 km , starting on 22/10/05, 40/45 km a week.

[old] mpukita · Post by **[old] mpukita** » January 25th, 2006, 3:53 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 25 2006, 03:31 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 25 2006, 08:11 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Well HJS, you gotta admit ... THAT'S A WORKOUT! </td></tr></table><br /><br />Nothing hard yet, Mark. Just working slowly into these set pieces.<br /><br />At some point before WIRC, I hope to do 4 x 2K @ 1:40. Now, _that_ will be tough (for me).<br /><br />ranger <br /> </td></tr></table><br /><br /><br />yes ,<br /><br />This sure is a workout. Just work you way easy up Ranger, don't push it hard in training, save your best for the races and stay healty.!!<br /><br />I myself couldn,t do so much work. My total of erging is 580 km , starting on 22/10/05, 40/45 km a week. <br /> </td></tr></table><br /><br />HJS:<br /><br />You could do more, if you have the time ... I'm now up to 80K to 100K each week, although it is time consuming.<br /><br />-- Mark

[old] mpukita · Post by **[old] mpukita** » January 25th, 2006, 3:55 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 25 2006, 03:31 PM)</b></div></td></tr><tr><td class='quote'>I myself couldn,t do so much work. My total of erging is 580 km , starting on 22/10/05, 40/45 km a week. <br /> </td></tr></table><br /><br />Plus, you are a "youngster" compared to both Rich and I ...<br /><br />

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 4:51 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Yes Rich, but the 6 x 2000 combined with all the rest of the work ... it's plenty of effort ... and takes a chunk of time ... would probably be hard to fit in if you weren't on sabattical and writing, no? How would you fit it in with a less flexible (as in, go teach these classes) schedule? Or would that be impossible?<br /> </td></tr></table><br /><br />Yes, I am doing quite a bit of work, but am not tired at all. The cross-training is what does this, I think. I am now entirely impervious to the skipping and stepping, it just warms me up and cools me down, even though, from an external perspective, it is an _enormous_ amount of work. Ironically, by what seems like a reverse logic, the massive but more mildly stressful cross-training buffers the stress of the intense sharpening. It also makes it so I can sharpen hard every day, and in double sessions!<br /><br />Nope. It's not impossible at all to do when I am not on sabbatical. Harder, yes. But not impossible. <br /><br />I did the same thing in 2003, when I wasn't on sabbatical, and that year I also went to both BIRC (Birmingham) and EIRC (Paris) in the fall, in addition to doing an official trial for the USIRT (Detroit) in the fall, although the world record row I produced in my official trial for the USIRT was not enough to make the team. That year, I also rowed in three CRASH-B qualifiers and went to a fourth that was snowed out (after weighing in and waiting around half the day to row). That year, I also rowed in a race (at Ridley College) near Niagra Falls _after_ the CRASH-Bs.<br /><br />On the other hand, come WIRC 2004, I _did_ have some work conflicts and decided not to row. <br /><br />Then last year I felt that I still was working on my new stroke and wasn't really ready to row, at both WIRC and BIRC.<br /><br />ranger

[old] ranger · Post by **[old] ranger** » January 25th, 2006, 4:53 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Just work you way easy up Ranger </td></tr></table><br /><br />Yikes! If I can't work hard now, I'll _never_ be able to. I have been, as you say, "working my way easy up" to this for 5 years!<br /><br />Now is the time to let out all the stops and go for it.<br /><br />ranger

[old] PaulS · Post by **[old] PaulS** » January 25th, 2006, 8:01 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 25 2006, 08:49 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 25 2006, 01:44 PM)</b></div></td></tr><tr><td class='quote'>Inched my way into some 2K intervals today, albeit with little courage and somewhat leery of getting too anaerobic. So just some easy ones, concentrating on relaxation and technique. I'll do three or four more bouts of these before Sunday, perhaps with one hard, anaerobic sub-6:40 one, just so I am sure I can make it to the end on Sunday. I'll speed these up once I have done some long Zatopek 500s and 1Ks, and some 8 x 500m visits to h***.<br /><br />Stroke feels great. Back is entirely better. Ribs are still a bit sore, but they are healing quickly, too.<br /><br />An hour of skipping.<br /><br />5K warm up<br /><br />6 x 2K (1K paddle inbetween)<br /><br />1:52 @ 22 spm<br />1:50 @ 23 spm<br />1:48 @ 24 spm<br />1:46 @ 25 spm<br />1:44 @ 26 spm<br />1:42 @ 27 spm<br /><br />I will try to get in 2 hours on the stepper after breakfast.<br /><br />Fartleks and sprints in the late afternoon after writing.<br /><br />ranger <br /> </td></tr></table><br /><br />Unbelieveble,<br /><br />First congratulations although I thought you were getting younger <br /><br />But finally you told us some real times. <br /> </td></tr></table><br /><br /><br />Don't be so quick there HJS, this kind of reporting form anyone else would mean that the 2k's were actually completed with the Avg paces aqbove, but Ranger has never reported things like that. He has alwasy meant that there were "several strokes" at the target paces, but the average Pace was far slower. <br /><br />Perhaps he can confirm the actual 2k Times as being:<br />7:28.0<br />7:20.0<br />7:12.0<br />7:04.0<br />6:56.0<br />6:48.0<br />Or thereabouts.... <br /><br />Or at least the total time for the 17k... let me guess "about a 2:00 average". (1hr 8 minutes)<br />

[old] Roland Baltutis · Post by **[old] Roland Baltutis** » January 25th, 2006, 11:27 pm

Paul is correct. Before you start congratulating Ranger you need to read his workout data carefully. All is not what it seems if you just skim read his posts.<br /><br />Ranger would make a great insurance salesman.<br /><br />Looking at Ranger's workouts: 6 X 2Ks....... I think that with races approaching soon he could achieve more by doing 3 or 4 X 2Ks. Now is the time to up the intensity in your training so fewer 2K intervals, but at higher intensity, would be more efficient. The extra time saved from doing nore efficient workouts could be used for reading a book or watching a good movie.<br /><br />Rockin Roland

[old] hjs · Post by **[old] hjs** » January 26th, 2006, 3:56 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Jan 25 2006, 08:55 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(hjs @ Jan 25 2006, 03:31 PM)</b></div></td></tr><tr><td class='quote'>I myself couldn,t do so much work. My total of erging is 580 km , starting on 22/10/05, 40/45 km a week. <br /> </td></tr></table><br /><br />Plus, you are a "youngster" compared to both Rich and I ...<br /><br /> <br /> </td></tr></table><br /><br />Yes Mark,<br /><br />True although 40 is coming in sight (almost 39 now) and I do have a lot of ols injuries which don't help I have to be causius. <br />And time offcause is a important factor. But I will see what I can do. Looking at my improvement this winter it seems to be worth it.<br /><br />Good luck this sunday, stick to your racingplan!!!!, stay focussed.

[old] hjs · Post by **[old] hjs** » January 26th, 2006, 4:01 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ranger @ Jan 25 2006, 09:53 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Just work you way easy up Ranger </td></tr></table><br /><br />Yikes! If I can't work hard now, I'll _never_ be able to. I have been, as you say, "working my way easy up" to this for 5 years!<br /><br />Now is the time to let out all the stops and go for it.<br /><br />ranger <br /> </td></tr></table><br /><br /><br />In the last weeks you can do a lot off damage if you don't be carefull. So I repeat work it up easily. 4 x 2k in 1.40 is something totally different than the 6 you did yesterday.

[old] ranger · Post by **[old] ranger** » January 26th, 2006, 4:10 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'>Looking at Ranger's workouts: 6 X 2Ks....... I think that with races approaching soon he could achieve more by doing 3 or 4 X 2Ks. Now is the time to up the intensity in your training so fewer 2K intervals, but at higher intensity, would be more efficient. The extra time saved from doing nore efficient workouts could be used for reading a book or watching a good movie </td></tr></table><br /><br />There is plenty of time for upping the intensity, Roland. There is still a month of sharpening to go before WIRC, and I am sharpening every day--no rest days, no recovery days. What I need to do now, given that I am using this new stroke for the first time, is to get very solid with it when rowing near race pace. I need to work on relaxation, rhythm, technique, etc. That's why I chose to do the 2Ks in the way that I did, rather than as an all out 4 x 2K. There will be plenty of time for those sorts of workouts before WIRC. In the progression that I did, all I need to do is add one or two more 2Ks, and I am below world record pace. I would say that this sort of intensity is fine, especially for someone who is just employing a new technique for the first time in this context. Do you repeat your 2Ks in 5:46-5:52, in and around the 40s hwt WR?<br /><br />The four races that I am going to before WIRC are just to get me back in the swing of things at race venues--weigh ins, warm ups, race tactics, etc.--and get me rowing 2K trials in a pleasant setting. I am training right through these races. The target is WIRC. What times I get at these races don't mean much. As I have said, I usually get 3-4 seconds better every week during my period of sharpening because I don't sharpen at all during the year, and this time, I haven't really sharpened at all, with full mastery of this new stroke, for two years. There is still plenty of time to be doing faster 2Ks in practice. <br /><br />ranger<br />

[old] ranger · Post by **[old] ranger** » January 26th, 2006, 4:11 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'> 4 x 2k in 1.40 is something totally different than the 6 you did yesterday. </td></tr></table><br /><br />Of course it is. I didn't say that it wasn't.<br /><br />ranger

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