Ranger's training thread

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
lancs
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Re: Ranger's training thread

Post by lancs » September 29th, 2010, 6:55 am

ranger wrote:Given my size, hard to say how I trained myself to row sub-6:30 when I was 55, no?

Without even preparing for it.

Just rowing with breaks.

I guess there is just this:
No one has come close to anything of the sort, training otherwise.
Let's just clarify that your row in 2006 was as a hwt and therefore I think you'll find that plenty of 55 hwts have gone under 6:30, so there's nothing special in that row. Let's also clarify that your lwt effort that year was a 7:04. A 7:04!!! :lol:

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Re: Ranger's training thread

Post by PaulH » September 29th, 2010, 6:56 am

ranger wrote: Give it up, dude.

You're a lame, and a fool to boot.

Yikes.

ranger
Not sure about being 'a lame', but I certainly am lame, in both senses of the word. Still, you've made your prediction, with all the knowledge available to you, and I've made mine. We'll see who is right.

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NavigationHazard
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Re: Ranger's training thread

Post by NavigationHazard » September 29th, 2010, 7:44 am

With apologies to Jagger and Richards:

Ranger, Raaaannnger, when will that six sixteen appear?
Ranger, Raaaannnger, where will that lead us from here?
With no victories over peers and no hammers won for years
You can't say we're satisfied
But Ranger, Ranger, we can say you never tried.

Ranger, you're full of it, ain't it time to say you've failed
Ranger, you're still erging badly, remember all those rows you've bailed
All the dreams you have so close seem to all go up in smoke
Let me make it crystal clear
Ranger, Ranger, where will it lead you from here?

Oh Ranger don't you weep, you can't scull and you can't sweep
Go ahead; experiment
But Ranger, Ranger, ain't it time to pay the rent

With no victories over peers and no hammers won for years
You can't say we're satisfied
But Ranger, we still think you're batty
Everywhere we look we see your posts
There ain't a LW that comes close to you
Hokum baby, lies and boasts
But Ranger, Ranger, ain't it good to live a lie
Ranger, Ranger, we'll all say you never tried
67 MH 6' 6"

lancs
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Re: Ranger's training thread

Post by lancs » September 29th, 2010, 8:09 am

NavigationHazard wrote:Oh Ranger don't you weep, you can't scull and you can't sweep
B)

ranger
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Re: Ranger's training thread

Post by ranger » September 29th, 2010, 8:24 am

My Suunto watch arrives on Friday.

Then I can get track of my HR on my bike and OTW, in addition to OTErg.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

ranger
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Re: Ranger's training thread

Post by ranger » September 29th, 2010, 8:26 am

PaulH wrote:
ranger wrote: Give it up, dude.

You're a lame, and a fool to boot.

Yikes.

ranger
Not sure about being 'a lame', but I certainly am lame, in both senses of the word. Still, you've made your prediction, with all the knowledge available to you, and I've made mine. We'll see who is right.
Predicting something negative about someone else, against their own positive prediction, while not doing as well yourself, is one of the most ungracious acts I can imagine.

Nay-sayers are vermin.

http://en.wikipedia.org/wiki/Vermin

Anyone have some good rat poison?

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

ranger
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Re: Ranger's training thread

Post by ranger » September 29th, 2010, 8:33 am

lancs wrote: Let's just clarify that your row in 2006 was as a hwt and therefore I think you'll find that plenty of 55 hwts have gone under 6:30, so there's nothing special in that row
For me, weight is irrelevant to performance.

It's just a formality.

In erging, fat doesn't slow you down or speed you up.

It just hangs there.

Sure, I have to be 10% body fat to row as a lightweight (I have 148 lbs. of non-fat body mass), but whether I row at 205 lbs. or 155 lbs., if I have been stably at that weight for a while, I am the same over 2K.

Rowing poorly (10.5 SPI) at high drag (200+ df.), my hwt pb is 6:27.5.

Rowing poorly (10.5 SPI) at high drag (200+ df.), my lwt pb is 6:28.

At BIRC 2010, I will be pretty close to 155 lbs, and will row (pretty darn) well (12.5 SPI) at low drag (118 df.).

The only other 55s rowers who have pulled sub-6:30 have had 180-200 lbs. of non-fat body mass.

None of them has ever made weight and rowed as a lightweight, much less a couple dozen times, as I have, much less well enough often enough to have won all of the major lightweight championships (BIRC, WIRC, EIRC), as I have, including three WR lightweight rows.

The most notable fact about my sub-6:30 row at 55 is not that I did it as a heavyweight but that I didn't sharpen to prepare for it but nonetheless, pulled it, steadily, at 12 SPI, kicking it in over the last 300m, 1:34 @ 34 spm.

No 55s rower my size has ever pulled 12 SPI for 2K, much less without sharpening for it.

ranger
Last edited by ranger on September 29th, 2010, 9:15 am, edited 17 times in total.
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

lancs
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Re: Ranger's training thread

Post by lancs » September 29th, 2010, 8:36 am

ranger wrote:Weight is irrelevant.
I wouldn't call 6:29 vs 7:04 'irrelevant'.. :)

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Re: Ranger's training thread

Post by PaulH » September 29th, 2010, 8:39 am

ranger wrote: Predicting something negative about someone else, against their own positive prediction, while not doing as well yourself, is one of the most ungracious acts I can imagine.

Nay-sayers are vermin.

http://en.wikipedia.org/wiki/Vermin

Anyone have some good rat poison?
I've actually predicted something very positive for you - I've predicted that you'll actually do a non-race workout that you have said you will. That's something you haven't managed to do in the last 5 years or so, I believe, and something that I'd guess most of the regulars here doubt you will do. So as you can see, I'm being profoundly positive in your favor.

Oh, and I think speculating about killing someone is slightly more ungracious than making an exercise prediction about someone.

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Re: Ranger's training thread

Post by ranger » September 29th, 2010, 8:54 am

This morning:

Lots of race pace rowing at 32 spm, catching the rhythm of it.

Then a solid hour OTBike.

Time to go out OTW.

Gorgeous fall morning here in Ann Arbor.

Calm winds, brilliantly clear, 50 degrees F.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

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Re: Ranger's training thread

Post by whp4 » September 29th, 2010, 8:56 am

Citroen wrote:
ranger wrote: If I do 8 x 500m (3:30 rest) @ 1:35 in my sharpening, I'll just hold 1:38.

If I do 8 x 500m (3:30 rest) @ 1:34 in my sharpening, I'll just hold 1:37.

If I do 8 x 500m (3:30 rest) @ 1:33 in my sharpening, I'll just hold 1:36.

If I do 8 x 500m (3:30 rest) @ 1:32 in my sharpening, I'll just hold 1:35.

If I do 8 x 500m (3:30 rest) @ 1:31 in my sharpening, I'll just hold 1:34.

If I do 8 x 500m (3:30 rest) @ 1:30 in my sharpening, I'll just hold 1:33.

If I do 8 x 500m (3:30 rest) @ 1:29 in my sharpening, I'll just hold 1:32.

If I do 8 x 500m (3:30 rest) @ 1:38 in my sharpening, I'll just hold 1:31.

Etc.
Stacked IFs are such an inefficient way of programming. You'd be much better re-writing that as a CASE statement.

Case
Select mythical_workout
When I do 8 x 500m (3:30 rest) @ 1:35 in my sharpening, I'll just hold 1:38.
When I do 8 x 500m (3:30 rest) @ 1:34 in my sharpening, I'll just hold 1:37.
When I do 8 x 500m (3:30 rest) @ 1:33 in my sharpening, I'll just hold 1:36.
When I do 8 x 500m (3:30 rest) @ 1:32 in my sharpening, I'll just hold 1:35.
When I do 8 x 500m (3:30 rest) @ 1:31 in my sharpening, I'll just hold 1:34.
When I do 8 x 500m (3:30 rest) @ 1:30 in my sharpening, I'll just hold 1:33.
When I do 8 x 500m (3:30 rest) @ 1:29 in my sharpening, I'll just hold 1:32.
When I do 8 x 500m (3:30 rest) @ 1:38 in my sharpening, I'll just hold 1:31.
Otherwise do nothing.
End-case
Any decent optimizing compiler with a predictive pass would emit a NOP or perhaps a NDO for that :lol:

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Re: Ranger's training thread

Post by whp4 » September 29th, 2010, 9:17 am

ranger wrote: Predicting something negative about someone else, against their own positive prediction, while not doing as well yourself, is one of the most ungracious acts I can imagine.
No need to try to define ungracious for us. If you want to see ungracious, just go look in the mirror. Added instructional bonus: you'll get to see what a horse's ass looks like.
Anyone have some good rat poison?

ranger
If you are looking to take some, I'll have an Ann Arbor friend bring you a Costco-sized box today.

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Re: Ranger's training thread

Post by ranger » September 29th, 2010, 9:18 am

It looks pretty clear now.

At BIRC 2010, in three tries, I will get my third gold, my third championship record, and my second WR.

Nice.

ranger
Rich Cureton M 72 5'11" 165 lbs. 2K pbs: 6:27.5 (hwt), 6:28 (lwt)

lancs
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Re: Ranger's training thread

Post by lancs » September 29th, 2010, 9:23 am

ranger wrote:The most notable fact about my sub-6:30 row at 55 is not that I did it as a heavyweight but that I didn't sharpen to prepare for it but nonetheless, pulled it, steadily, at 12 SPI, kicking it in over the last 300m, 1:34 @ 34 spm.
As I recall, video footage of the row at the time confirmed your rate to be higher than this and the SPI was calculated to be a more mortal 10.5.

The problem with the amount of lies you tell Prof is that it's so hard for you to keep track of them.

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Yankeerunner
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Re: Ranger's training thread

Post by Yankeerunner » September 29th, 2010, 10:20 am

There was an episode of Third Rock From The Sun in which an exchange between Tommy and Harry went something like this:

Tommy: "Oh, a Roadrunner cartoon."
Harry: "Yeah. Wiley Coyote has laid a trap for the roadrunner. I think he's gonna get him this time."
Tommy: "I'll bet you $20 he doesn't."
Harry: "I'll take that bet."

The cartoon continues. Wiley Coyote fails again to catch the roadrunner.

Harry (bitterly disappointed): "Ohhhhh. I was sure he was going to get him this time."
Tommy: "I can't take your money. This is a repeat of an episode that I saw yesterday."
Harry: "That's OK. I saw it too, and thought the trap was so clever it couldn't possible fail again."

Image
55-59: 1:33.5 3:19.2 6:55.7 18:22.0 2:47:26.5
60-64: 1:35.9 3:23.8 7:06.7 18:40.8 2:48:53.6
65-69: 1:38.6 3:31.9 7:19.2 19:26.6 3:02:06.0
70-74: 1:40.2 3:33.4 7:32.6 19:50.5 3:06:36.8
75-76: 1:43.9 3:47.7 7:50.2 20:51.3 3:13:55.7

Locked