Ranger's training thread

[bellboy]

8 x 500m r32/2' rest, negative splitted. Second workout, after a fairly hard 4 x 6' OTW this morning.

01] 1:36.6 388w r31 12.5 spi
02] 1:35.8 398w r31 12.8 spi
03] 1:35.7 399w r31 12.9 spi
04] 1:35.2 406w r31 13.1 spi
05] 1:33.6 427w r32 13.3 spi
06] 1:33.1 434w r32 13.6 spi
07] 1:33.1 434w r32 13.6 spi
08] 1:30.2 477w r33 14.5 spi

4000m total work distance in 12:33.2, per PM average 1:34.1 pace 419w r31; I make it 31.6 so 13.3 spi. Gosh. That's eight reps, on two minutes rest, severely negative splitted and still faster than HDPE v M-B can do one stand-alone piece.
Cue the 'rowing well for HWs is 16 spi' fol-de-rol, never mind that age-group WR 2k pace is 1:34.7. And that without the negative-splitting these would have been around 1:33.6 on average if evenly paced.

Today's maths lesson is 'how does one piece not done predict a result better than eight reps factually done'? The winner gets to stand for office in Ann Arbor, for the "Know Nothing" party.

Nav. How dare you! You dont provide geniune training information on this thread. I thought you realised. It's all about habituation......butta.

[mikvan52]

In honor of ranger's great Year of the 7:02 I think we should have a signature recipe...
Here's my suggestion:

Prune Whip!

Ingredients
14 pitted dried plums
3 tablespoons confectioners' sugar
1 teaspoon vanilla extract
1 cup heavy whipping cream, whipped
Directions
Place plums in a saucepan; cover with water. Cover and cook until tender; drain. Puree in a blender or food processor. Add sugar and vanilla; mix well. Pour into a bowl; cool.
Fold in whipped cream. Spoon into parfait glasses or dessert dishes. Chill for at least 2 hours. Yield: 3-4 servings.

Nutrition Facts: 1 serving (1/2 cup) equals 300 calories, 22 g fat (14 g saturated fat), 82 mg cholesterol, 24 mg sodium, 26 g carbohydrate, 2 g fiber, 2 g protein.

.. if you get my drift

[NavigationHazard]

Eaten with this...which is an actual product....

[Byron Drachman]

Another classic worth repeating:

Feb 18, 2011: A month or so of double-session "Steamrollering" should get me plenty ready for FM and HM trials. Then I will get back to "Save a Horse, Ride a Cowboy" rowing at 26 spm and a threshold HR in order to prepare for 60min, 10K, and 30min trials. Then I will be ready for some AT training (e.g., 4 x 2K) to prepare for 5K and 6K trials. I think I should be able to get all of this training and racing in by the end of the indoor rowing season, April 30th. If I am successful in this training and racing, by April 30th, I should hold all of the 60s hwt WRs from 5K to a FM. Then, at the end of April, it might be interesting to do an at-home 2K trial to see if I can beat do better than Hendershott's 6:24. After that, all of my rowing will be OTW.

[mikvan52]

http://img824.imageshack.us/img824/5156/image4y.jpg

Eaten with this...which is an actual product....

I like the juxtaposition of the words of art & choke..... ranger "rhythmicity" at its best!
squash also expresses a strong & apt image in the context of our uber-mensch OTErg, too.

Is it noteworthy that we've both chosen chilled foods, just desserts?

[jliddil]

Or Taro Pies at McDonalds. Could not quite bring myself to buy one when I was in Kauai last year. Maybe this year?
http://tastyislandhawaii.com/blog/2007/ ... -taro-pie/

In Thailand I recall seeing Golden Corn Ice Cream. I was told it is very popular.

[Byron Drachman]

A small town nearby, Eaton Rapids, Michigan, used to have three important industries: furniture, pickles, and Miller's ice cream. On the fourth of July you could go to Miller's restaurant and get pickle ice cream.

I'm planning on making taco pizza for dinner with lots of refried beans for that special effect.

I had a nice 18K row this morning on the river. MSU varsity was out. They were mainly in large boats but there were three young women in singles. The three all looked good and in particular one of them looked just like she should be featured in a technique videos: an absolutely gorgeous long stroke with lots of power and a beautiful run of the boat. The coach told me later that this is her first week of sculling and that she is a natural.

[bellboy]

A small town nearby, Eaton Rapids, Michigan, used to have three important industries: furniture, pickles, and Miller's ice cream. On the fourth of July you could go to Miller's restaurant and get pickle ice cream.

I'm planning on making taco pizza for dinner with lots of refried beans for that special effect.

I had a nice 18K row this morning on the river. MSU varsity was out. They were mainly in large boats but there were three young women in singles. The three all looked good and in particular one of them looked just like she should be featured in a technique videos: an absolutely gorgeous long stroke with lots of power and a beautiful run of the boat. The coach told me later that this is her first week of sculling and that she is a natural.

That's all well and good Byron but what about her Force Curve? It's all about the Force Curve!...and the triple tap on the footplate. Without that she is doomed to failure. DOOOOOOOMED!!

[KevJGK]

Oh, and don't misattribute quotes - you know what happens!

It was an honest mistake m'lord.

All I did was use the 'quote' button from your post then delete Bobs post that you were replying to.

I obviously deleted all of it apart from his name.

[Citroen]

A small town nearby, Eaton Rapids, Michigan, used to have three important industries: furniture, pickles, and Miller's ice cream. On the fourth of July you could go to Miller's restaurant and get pickle ice cream.

I'm planning on making taco pizza for dinner with lots of refried beans for that special effect.

I had a nice 18K row this morning on the river. MSU varsity was out. They were mainly in large boats but there were three young women in singles. The three all looked good and in particular one of them looked just like she should be featured in a technique videos: an absolutely gorgeous long stroke with lots of power and a beautiful run of the boat. The coach told me later that this is her first week of sculling and that she is a natural.

That's all well and good Byron but what about her Force Curve? It's all about the Force Curve!...and the triple tap on the footplate. Without that she is doomed to failure. DOOOOOOOMED!!

Does she have her drag on 77, 120 or 180? is she "rowing well" at 2306.7 SPI? We need to be told.

[Byron Drachman]

A small town nearby, Eaton Rapids, Michigan, used to have three important industries: furniture, pickles, and Miller's ice cream. On the fourth of July you could go to Miller's restaurant and get pickle ice cream.

I'm planning on making taco pizza for dinner with lots of refried beans for that special effect.

I had a nice 18K row this morning on the river. MSU varsity was out. They were mainly in large boats but there were three young women in singles. The three all looked good and in particular one of them looked just like she should be featured in a technique videos: an absolutely gorgeous long stroke with lots of power and a beautiful run of the boat. The coach told me later that this is her first week of sculling and that she is a natural.

That's all well and good Byron but what about her Force Curve? It's all about the Force Curve!...and the triple tap on the footplate. Without that she is doomed to failure. DOOOOOOOMED!!

Does she have her drag on 77, 120 or 180? is she "rowing well" at 2306.7 SPI? We need to be told.

Good point, Bellboy, about the triple tap at the footboard. She went by so fast I didn't have time to look and probably couldn't get a good view of her feet anyway.

Dougie, I don't know if her Speedcoach has an OTW-spi meter, but obviously it should. Like some fancy heart rate monitors, it should beep to warn you if you are doing less than 13 spi, whatever that means on the water.

On further reflection, she was making another serious error. She turned around and looked occasionally, and did not run into anything although there were lots of boats out.

[Byron Drachman]

Two postings in a row--very Ranger like. Tonight's dinner was taco pizza. The crust is the usual pizza crust. The first layer is a thin layer of tomato sauce, tomato paste mixed with spices and some enchilada sauce. Then a mixture of refried beans and mozarella cheese, then a layer of ground beef with onions, then more shredded cheese, then taco sauce, and pieces of avocado. On my half I placed some taco chips. I read somewhere that when you smell onions on your breath, it is from the blood in the lungs, not odors from the stomach. Of course the refried beans also contribute to the aromatic flavor of the air in the Lansing area, and if the gasses are released at the proper part of the stroke, it becomes easier to be "light on the seat."

taco pizza.jpg (62.14 KiB) Viewed 6833 times

[JimR]

I posted sincere words of encouragement yesterday on ranger's bog ... today they are gone. I guess he has decided that going to his own little corner where nobody can say something unless he allows it it the best way to become the virtual best.

I think that this past season, both on the erg and on the water, he fell farther short of his goals than ever. He just might not have anything left to say that hasn't been said thousands of time before. The "proof-mongers" were on him like white on rice.

JimR

[hjs]

I posted sincere words of encouragement yesterday on ranger's bog ... today they are gone. I guess he has decided that going to his own little corner where nobody can say something unless he allows it it the best way to become the virtual best.

I think that this past season, both on the erg and on the water, he fell farther short of his goals than ever. He just might not have anything left to say that hasn't been said thousands of time before. The "proof-mongers" were on him like white on rice.

JimR

No you did not, you made a mistake and posted your respons in a blog of your own. That blog is, understandebly if you ask me, removed. One utter nonsense blog is enough, they don't what that to spread around.

[ben990]

I miss ranger, his trolling, and his epic fail.