Ranger's training thread

[ranger]

MIke--

I did 1Kr24 @ 1:38.

That's 15.5 SPI.

Give it a go.

See what you can do--flat out.

I suspect that 1:50 might be just about it for you.

That's 11 SPI.

12 SPI would be 1:47; 13 SPI, 1:44; 14 SPI, 1:41; etc.

ranger

[snowleopard]

I did 1Kr24 @ 1:38.

No, you reported that row with a screenshot. Nothing to show that you were on the erg at the time. And nothing since to back it up.

[ranger]

Mike--

I don't like your 4 x 1K workout at this point, but if you lowered the rate from 30 spm to 23 spm, raised the ratio from 1.7 to 4.4, upped the stroking power from 9.7 SPI to 12.5 SPI, shortened the drive time from .75 seconds to .5 seconds, stretched the distance of the intervals from 1K to 2K, cut the rest time from 6 minutes to 15 seconds, and did 21 intervals, rather than four, keeping the pace at 1:46 and the HR at 155 bpm, steady state, now, that would be something I would be interested in doing.

This is something like Caviston's 10 x 1500m (1 minute rest) Level 3 workouts, stretched out to a FM.

The little breaks between 2Ks are nice for thinking about technique and correcting mistakes, sloppiness, inconsistency, imbalances, etc.

In a workout like this, over the course of the FM, you would rest about five minutes in the 21 breaks, rather than three hours.

Listening to "Steamroller," I could do something like this if I rowed two iterations of the song straight through and then took a break while the guitar got going for the third iteration, and so forth.

The song is 3:17 long.

So the intervals would be about 6:30, not quite 2K, but almost.

ranger

[ranger]

I did 1Kr24 @ 1:38.

No, you reported that row with a screenshot. Nothing to show that you were on the erg at the time. And nothing since to back it up.

Oh, B.S.

If scrreen shots are not proof, nothing is.

There is no one rowing in my basement here but me.



That's 15.5 SPI.

ranger

[macroth]

That's 15.5 SPI.

ranger

That's 4 years ago. You're much worse than that now.

[ranger]

Mike--

I put in your 4K @ 1:46 in the first 15 minutes or so of my workout this morning, just warming up.

I do about three hours of similar work every morning.

So, I am doing about 10 times as much work as you are from day to day.

And you were injured all winter, and so didn't erg at all?

Better be careful.

If you don't use it, you lose it.

ranger

[ranger]

That's 15.5 SPI.

ranger

That's 4 years ago. You're much worse than that now.

No, just the opposite.

I am much _better_ than that now.

Since 2007, I have learned to row with a high stroking power (13 SPI) at a minimal drag (119 df.) maintaining a huge ratio (3/4-to-1) at all rates.

That's the forumula for success in this sport.

High effectiveness, sure, but high efficiency, too.

ranger

[macroth]

I put in your 4K @ 1:46 in the first 15 minutes or so of my workout this morning, just warming up.

Liar. You're not counting all the rests you took. Why do you lie so much?

[ranger]

I put in your 4K @ 1:46 in the first 15 minutes or so of my workout this morning, just warming up.

Liar. You're not counting all the rests you took. Why do you lie so much?

Mike took 6 _minute_ rests between each 1K.

To do 4K @ 1:46, 14min of rowing, he rested 18min.

Now that's _really_ "rowing with breaks."

ranger

[macroth]

What about you?

[ranger]

What about you?

As I mentioned, I like 15 seconds breaks every 2K or so, just to give myself some time to work on technique.

Given that I am only running a middlin' UT1 HR, the aerobic consequences are nil.

There is only technical gain.

My situation is pretty different from Mike's.

I am taking good strokes.

Mike is rowing like shit.

There isn't anything for Mike to pause for and adjust.

He is pulling 9.7 SPI (1:46 @ 30 spm).

I am pull 13 SPI (1:46 @ 22 spm).

He is pushing his HR toward max (155 bpm), way up over his anaerobic threshold (143 bpm).

I am just at middlin' UT1 (155 bpm).

My anaerobic threshold is 172 bpm.

ranger

[macroth]

What about you?

As I mentioned, I like 15 seconds breaks every 2K or so, just to give myself some time to work on technique.

Liar.

[snowleopard]

Uploaded with ImageShack.us

SPI
===

1st 500: 11.49
2nd 500: 11.08
3rd 500: 9.39
4th 500: 9.68

[ranger]

What about you?

As I mentioned, I like 15 seconds breaks every 2K or so, just to give myself some time to work on technique.

Liar.

Nope.

I'll work my sessions into the 2K interval format as soon as possible and post the results.

It would be good at this point to start rowing against the clock.

My technique is entirely in place.

I now row well (13 SPI) at low drag (119 df.).

ranger

[ranger]

Uploaded with ImageShack.us

Yep.

Was out of gas for that one and so just paddled it (about as fast as Mike VB can row).

I won the bronze.

ranger