Ranger's training thread

[Citroen]

Your well-known powers of assessment strike again:



Fraud.

Sorry.

I meant 3K (i.e., twice as long as Europe Lake).

Today, I did two laps, point to point.

ranger

Is that non-Euclidean Rangermath?
Try again. In my Euclidean system: 1.6 * 1.609344 ~= 2.5K (2500m)

[jliddil]

Your well-known powers of assessment strike again:



Fraud.

Sorry.

I meant 3K (i.e., twice as long as Europe Lake).

Today, I did two laps, point to point.

ranger

Is that non-Euclidean Rangermath?
Try again. In my Euclidean system: 1.6 * 1.609344 ~= 2.5K (2500m)

Glad someone else saw this as well. I figured it was far to easy a conversion for someone not to point out the "mistake" in his math

[ranger]

Fraud.

Nah.

The 2K leaders in their age and weight divisions are not frauds.

In the male ranks, 40-59, there are only six of us.

ranger

[NavigationHazard]

Fraud.

Nah.

The 2K leaders in their age and weight divisions are not frauds.

In the male ranks, 40-59, there are only six of us.

ranger

"us"?????????

Look again. You have not ranked a piece this erg season. Therefore you cannot be one of the leaders, no matter how much you might wish differently.

Fraud.

[ranger]

Look again. You have not ranked a piece this erg season. Therefore you cannot be one of the leaders, no matter how much you might wish differently.

"Leaders" in age and weight divisions can only be determined from year to year at the end of the season.

There is an arc of training and racing to each season.

This must be respected.

In the 55s lightweights, I have been the "leader" for the last two years (2009, 2010).

This year will be no different, if you check at the end of April 2011.

I was the leader in the 50s lwts in 2003 and 2004.

In 2002 and 2006, I pulled sub-6:30 as a heavyweight.

ranger

[NavigationHazard]

That' might be your silliest rationalization yet.

News flash: you can't claim a performance unless/until you've actually done one. Better hurry up -- you're running out of time in the 55-59 division.

[paul s]

These 157 pages really, really fit the meaning of the term, "Ad Nauseum."

Paul S

[Citroen]

These 157 pages really, really fit the meaning of the term, "Ad Nauseum."

Paul S

The worry is that it's "ad nauseum, ad infinitum". (Which will happen some time in the fall.)

[ranger]

_Very_ stable cadence now, 1:44 @ 26 spm (12 SPI), with a HR well under my anaerobic threshold.

So that might be a good place to start for repeating 2Ks @ 12 SPI.

Then I can slowly push the rate up to 32 spm by September 1st.

This will lift my HR from UT1 into AT (180 bpm, etc.).

Holding my technique steady at 12 SPI, I could shoot for 10 reps @ 26 spm, 8 reps @ 27 spm, 6 reps @ 28 spm, 4 reps @ 29 spm, 3 reps @ 30 spm, 2 reps @ 31 spm, and then a 2K trial @ 32 spm.

29 spm is under the 60s lwt WR.
30 spm is under the 55s lwt WR.
31 spm revisits my race in Baltimore in 2006.
32 spm revisits my 2K pb.

If I succeed in pulling a 2K, 12 SPI @ 32 spm, on September 1st, I can start hard sharpening.

Moving the rate up from 32 spm,

12 SPI @ 33 spm is under the 50s lwt and 60s hwt WRs.
12 SPI @ 34 spm is 6:20.
12 SPI @ 35 spm is my 2K target, 6:16.

6:16 is two seconds under the 40s lwt and 55s hwt WRs.

120 df.

ranger

These sprinty little intervals, only 2K in length, are the kind of thing that NavHaz likes to do in his daily workouts on the erg, reserving more sustained distance rowing for work OTW.

The more reps the better.

Pace should be in and around 2K pace whenever possible.

1:44 @ 26 spm (6:56) is eight seconds under hammer row for the 60s lwts at WIRC 2010 (7:04), so this, and anything faster, certainly qualifies as (in and around) race pace.

I will be 60 for WIRC 2011.

The hammer row in the 50s hwts at WIRC 2010 was about 1:33/6:12, so Nav likes to do these 2K reps at 1:31.

ranger

[Carl Watts]

Yawn........we are up to page 157 and still no actual results uploaded to the C2 Rankings.

[ranger]

That' might be your silliest rationalization yet.

News flash: you can't claim a performance unless/until you've actually done one. Better hurry up -- you're running out of time in the 55-59 division.

At the end of this season, I will be in the 60s lwt division, not the 55s lwt division.

Given the arc of training over the rowing year, leaders in age and weight divisions can only be determined at the end of April, when the season ends.

ranger

[ranger]

These 157 pages really, really fit the meaning of the term, "Ad Nauseum."

Paul S

Yep.

Nay-sayers are indeed nauseating.

And endlessly misguided.

They never learn.

ranger

[NavigationHazard]

What you originally wrote is

Nah. The 2K leaders in their age and weight divisions are not frauds. In the male ranks, 40-59, there are only six of us.

ranger

For someone in an English Department you have a curious problem with the present-tense verb of existence. You have not ranked anything this season. You are not now a leader. Should self-propelled pigs flap themselves airborne you might become one. But unless you rank something while you're still 59 there is no possibility you can be one of the 40-59 leaders in 2010-11. You cannot lead at some point during the current season without performing. Nor can you lead at the end of the year, since a performance you haven't done can't stand up.

[mikvan52]

Herewith, yet another truly valuable excursis into what 12 SPI is ...

I used to think that ranger was some kind of nut case. I was wrong... he's a "joule case"

...stable cadence now, 1:44 @ 26 spm (12 SPI)

(snip)

Holding my technique steady at 12 SPI

(snip)

If I succeed in pulling a 2K, 12 SPI @ 32 spm

...(snip)

12 SPI @ 33 spm is .(snip)
12 SPI @ 34 spm is .(snip)
12 SPI @ 35 spm is .(snip)

Boy, I said, "BOY!"
Could you tell us more about what "12 SPI" is please?

[ranger]

In addition to 10 x 2K, any of the other Zatopek workouts would also be great here in August, leading up to my 2K trial on September 1st, although to meet my 2K target of 6:16, I will have to do these Zatopek workouts three seconds per 500m faster than I did in the fall of 2003.

So, that means:

80 x 250, 1:33 @ 36 spm (12 SPI), paddle a 250 inbetween.

40 x 500m, 1:36 @ 32 spm (12 SPI), paddle a 500m inbetween.

20 x 1K, 1:39 @ 30 spm (12 SPI), paddle a 1K inbetween.

ranger