New Wolverine Plan Thread

[wjschmidt2]

Sun 12 Sept L4 70' 17441+71 df 117 ref pace 6:39
184, 178, 180, 178, 182, 180, 178 spm ave 18.0

Fall Team Challenge coming up next week hope to get some good distance work.

Bill

[gregsmith01748]

Hi Bill,

What's a C2CTC?

Never mind the fall challenge, it sounds like your already racking up the meters. You did over 30K since Friday!

[Citroen]

Hi Bill,

What's a C2CTC?

Never mind the fall challenge, it sounds like your already racking up the meters. You did over 30K since Friday!

http://concept2.co.uk/forum/viewtopic.php?f=2&t=9964

The Cross Team Challenge is a monthly event chosen by a selected team (based on a formula created by Joe Keating).

Each "boat" needs three heavyweights (either men or ladies), one lightweight and one lady. Five members in each boat.

This month it's intervals: 10*1 min with 1 min rest.

Access the site here: CTC

If you don't have a C2CTC ID then register here: CTC registration there's an "independent" team for the folks who don't belong.

If you need a new team registered send me a private message.

[wjschmidt2]

Greg,

Citroen gave you all the info you need to get you started.

The latest challenge, 10*1 min with 1 min rest, was a killer for me. Not sure if it qualifies as a legit L1 session, but it sure felt like one.

Today was a L3 16k 1:54 26 spm df 117 to kick off the Fall Team Challenge with a 2k wu and cd.

Bill

[wjschmidt2]

L4 14985+4 spm 18.13 df 116
184,180,178,184,182,180

These L4s are getting easier!

Bill

[gregsmith01748]

The CTC sounds like fun. How does one find a team willing to take new members?

Bill, I was blown away that you hit your L4 within 4 meters over a full hour of rowing. Holy Cow! I saw that you logged your SPM as 18.13. I'm just curious, how do you get that kind of data? Is there some secret mode of the PM that I'm missing? When I look in the log I see only integers for SPM.

[Citroen]

The CTC sounds like fun. How does one find a team willing to take new members?

If you're not in a team - choose "Independent".
If you're in a team and they're registered - choose them
If you're in a team and they're not registered - send me a private message and I'll add your new team.
To find a team - look here: http://www.c2forum.com/viewforum.php?f=29 or http://concept2.co.uk/forum/viewforum.php?f=12

There's also: http://www.freespiritsrowing.com/ or http://c2tweetcrew.com/

[wjschmidt2]

Greg,

Page 1 of The New Wolverine Plan Thread has links to several spreadsheets. I am using the one below.

L4 Pace Chart Spreadsheet created by SnailSpace: http://www.eudemonia.co.uk/wplevel4.xls

For a 60' row I divide the total amount of strokes rowed (shown at the bottom of the spreadsheet) by 60. And if I understand the WP correctly when you first start training program, the spm should be near a 18.0 average and then slowly increase the average as time goes by. The WP explains how much to increase.

I am feeling pretty strong at 18.0 to 18.1 spm, so I will be increasing my strokes per workout soon. I will throw in a 186 in place of a 182 which will bring me up to 18.16 to see how I hold up.

Bill

[wjschmidt2]

Sat 18 Sept
L4 14998m right on target; spm 18.2 df 116
180,184,180,182,184,182

Felt good the whole way, but I was definitely working it the second half.

Bill

[wjschmidt2]

Sun 19 Sept L1 8x500 1:40.1ave df 116 3:30 rest sr ave 33
Good workout, forgot to raise the df up to my normal 122 to 125 range.

1:41.0r35
1:40.8r33
1:40.6r33
1:40.4r34
1:40.0r34
1:39.8r33
1:39.3r33
1:39.1r35

Bill

[Bob S.]

Sun 19 Sept L1 8x500 1:40.1ave df 116 3:30 rest sr ave 33
Good workout, forgot to raise the df up to my normal 122 to 125 range.

1:41.0r35
1:40.8r33
1:40.6r33
1:40.4r34
1:40.0r34
1:39.8r33
1:39.3r33
1:39.1r35

Bill

Great negative splitting!

[gregsmith01748]

Nice workout Bill. Your pacing is pretty damn precise.

20 Sept - L4 - 2x40min, 5 minute break between sections.
New Ref Pace: 1:43
df 115

Strokes, Target (M), Actual (M), Delta
176, 2395, 2434, (+38)
178, 2402, 2434, (+31)
180, 2413, 2448, (+34)
182, 2419, 2447, (+27)
184, 2430, 2455, (+24)
186, 2437, 2464, (+26)
188, 2444, 2469, (+24)
190, 2455, 2494, (+38)
1464, 19399, 19645, (+245)

First workout on C2 since September 10th! I was in Japan and Korea with no access to an erg, I ran or worked out on an elliptical nearly everyday, but it was great to get back to it. I enjoyed the workout plan for today. I ramped up the intensity segment by segment and managed to stay on track with the SPM and ahead of the plan on splits. The workout also had a fun mix of 2 minute segments and other lengths which kept me on my toes. I planning to bank a lot of L4 and L3 meters this week and wait until next week to get back to interval work.

[wjschmidt2]

Mon 20 Sept
L4 15004m right on target; spm 18.23 df 116
182,184,182,184,180,182

Another L4 right on pace.

Greg,

You may want to look at your ref pace again. Seems like you are rowing at a 1:41 to 1:42 ref pace. All of my 10 min segments are within 2 meters of my target pace.

Today's session
Strokes, Target (M), Actual (M)
182 2498, 2499 (+1)
184 2509, 2507 (-2)
182 2498, 2500 (+2)
184 2509, 2509
180 2494, 2493 (-1)
182 2498, 2498

Bill

[gregsmith01748]

21 Sept - L3 - 21097m 83:30.9 (1:58.7/500m)

Not a bad workout, but I sure felt it toward the end. My split times were drifting up above 2:00. I think 10 days away had an effect.

Bill, Yeah, I was basically pulling too hard through the whole L4 on Monday. I have this spreadsheet for paces, which I forgot to update with the 1:43 reference, so I just aimed for a couple seconds below the numbers that were on the cheat sheet. It seems I guessed too low. Historically, I have always had trouble hitting the distances right on. I am almost always a little high. This time was a bit more extreme than usual. I was just so psyched to be back at it.

[gregsmith01748]

22 Sept - L4 2 x 40min, 2 min break between
ref pace: 1:42.5

Target Actual Delta
Strokes, Meters, Strokes, Meters, Strokes, Meters
168, 2373, 170, 2401, 2, (+27)
176, 2407, 178, 2439, 2, (+31)
168, 2373, 170, 2402, 2, (+28)
176, 2407, 180, 2452, 4, (+44)
178, 2414, 178, 2443, 0, (+28)
186, 2449, 190, 2476, 4, (+26)
178, 2414, 182, 2434, 4, (+19)
186, 2449, 188, 2483, 2, (+33)
1416, 19289, 1436, 19530, 20, (+240)

I changed my reference pace to try to get myself better aligned, with no luck. I certainly ended up more tired, but I was unable to keep my splits on target. For the first 40 minutes, my splits averaged 1.5 seconds faster than target. For the second part, 1.8 seconds faster. I also tend to the high side on SPM. I took 10 extra strokes in each 40 minute session.

I am wondering if I have some deep seated fear of going slower than the target pace? I definitely hear this voice in my head saying "pull dammit" whenever I see the split monitor creep above the target pace. I do not hear a voice saying "relax a little" when I'm 2 seconds faster. I guess I have something to work on.