New Wolverine Plan Thread

[Bob S.]

Sunday another forced rest day. Travel back to High Point to look for temporary housing until I sell my house here In Jacksonville.

I assume that this means that you got the new job. You didn't specifically say so before, but it looks like congratulations are in order and I wish you the best of luck in the new position.

Bob S.

[wjschmidt2]

Bob,

I am waiting for the written job offer to arrive via FedEx. Once it is received then I will consider it official, however, I did get the verbal saying I was hired.

After 24 years in the U.S. Marines, it is time for a change. Manufacturing office furniture is the new career, using my Lean Manufacturing technique skills developed over the past few years.

Thanks again for the congrats,

Bill

[wjschmidt2]

L2 5x1500 w/1250 paddle rest df 124

1:46.0r30
1:45.9r29
1:45.9r28
1:45.9r28
1:45.7r28

Felt as good as could be expected for an interval workout. The last two intervals were getting a little difficult to maintain at the end, but I dug down deep to maintain the pace and form.

Bill

[wjschmidt2]

Went temporary house hunting yesterday and was forced to miss another day of training. Back at it today with a L3 row. Steady long row 18k@ 1:56 pace sr 27 to 28 with a df 117.

Bill

[wjschmidt2]

Another short L3 session 30' 8285 df 124 sr 30; SB by 70 meters. Back to the L4 tomorrow.

Bill

[wjschmidt2]

Received my job offer via FedEx today, so the move is on. Hope to purchase my first C2 once I get a mailing address. On a budget so most likely I will get the model D w/the PM3.

Bill

[PaulG]

Just finished my toughest L4 workout: 60 mins, 13,877 m @ 19 spm average. 3' @ 18 spm, 2' @ 20 spm, 1' @ 22 spm. Repeat for 60 mins. I took very quick water breaks at 18 and 36 minutes because it was about 80 degrees in this room. I hit most of the 18 spm segments and understroked some of the 20 and 22 spm segments while hitting the pace. The L4 and L3 workouts are getting more acheivable but I sincerely hope that this will help my 2k time because I'm pretty beat up right now. Tomorrow is a rest day. Looking forward to an L2 on Thursday.

Paul 54 YO LWT

[wjschmidt2]

Paul,

Awesome work on the 116 sequence! Even more impressive is repeating it 10 times. My head would be spinning.

Bill

[PaulG]

Paul,

Awesome work on the 116 sequence! Even more impressive is repeating it 10 times. My head would be spinning.

Bill

I did get lost in the fifth rep but just held 18 spm until my head cleared. I use a cheat sheet in highlighter placed on the floor.

Paul

[gregsmith01748]

Hi,

I thought I would introduce myself and join the conversation on this thread. I've been erging on a regular basis for the past 10 months or so, and I've been using the Wolverine plan for a couple of months. I used the Pete Plan for a month or so prior to "taking the plunge" and learning about arcane L4 workouts.

I've been please with how it is going. I really like the structure and I think the low rate L4 workouts have made a big difference in the power I can put into a stroke.

When I started, I was erging to lose weight (mission accomplished), but now I am really hooked on training for speed. My training goal is a sub 7:00 2K and I'm about 2 tenths away from my goal, so I guess it's time for a new objective, probably 6:45 for 2K and 2:50:00 Marathon.

Here's a recap of my week so far
Mon: L3 - Half Marathon (1:23:50.3)
- Felt great, PB for a half marathon

Tues: L1 - 4x1K (~1:45 pace, with 1K active rest, plus 4K warm up and 2K cool down)
- Actually, the first 1K, I did as a pace test, and managed to do 1:41 splits, but I couldn't deal with doing anymore at that pace.

Wed: L4 - 7x10' 168/220/168/220/176/220/176
- was planning to do 80 min, but ran out of time for the workout
- As always, I struggle to keep my rate down for the 16 SPM bits, but otherwise I hit my rates and bettered my split targets.

A couple of questions:
1. How do people deal with travel? I am on the road about 20% to 30% of the time. Finding an erg is nearly impossible. I basically just run, which I am looking at as a L3 equivalent workouts. I guess some upper body exercise might be good. Any advice?
2. How do you keep track of where you are in a workout? I am printing out a spreadsheet with the interval time, pace and spm, but my 47 year old eyes are having trouble making out the numbers. What do other do?

Thanks

[Bob S.]

2. How do you keep track of where you are in a workout? I am printing out a spreadsheet with the interval time, pace and spm, but my 47 year old eyes are having trouble making out the numbers. What do other do?

With eyes almost twice as old, I know what you mean. I haven't used the WP, so I don't know how many rows of figures you need, but I have had the same problem with using the Eddie Fletcher 2k warm up, which requires 10 rows. I have used two methods for this. One is to just write them out on an 8 1/2x11 sheet of paper with a marking pen and the other is to print out the spreadsheet with large print, I forget what size, but maybe 18 or 24. I did run into a problem with the paper blowing around on account of wind from a fan and even from the erg, so I used weights on the corners to hold it down.

Bob S.

[wjschmidt2]

Greg,

I'm no expert, but just getting some other type of cross training should help (it will definitely help). I have run many miles along with many pull-ups in the U.S. Marine Corps and these other forms of training helped me while I transitioned to erging. I used to run 10 miles a day doing pull-ups(anywhere from 50 to 100 in total) every few days. Some days to keep the wife happy I went to the gym with her instead of running and hopped on the erg machine. Same type of workout on the C2 as running which meant about an hour of erging at a good pace. So, during that time frame I combined both forms of training and did fairly well on the erg. I was about 15 seconds slower on the 2k performance when I was cross training. Now, I am just erging and I am a lot faster, so for me there is a lot of give and take. Just keep doing some form of training, however, if you really what to have a top performance win the lottery, stay home, and just erg all day long.

On your second question. Write bigger and wear bifocals like me. Seriously I write large enough so I can see. I write my planned out workout in advanced, for example:

180 67 meaning 2467 meters
178 57
184 84
178 57
180 67
178 57

I already know in my head that a 180 is 4,3,2,1 and I know the pace already. So writing down the pace is not needed. But if you need a cheat sheet then write down the info you need to help remember those sequences or paces. I have done this in the past when I am just learning a new sequence.

My L4 sessions are normally just 6 different sequences so only an handful of numbers are required.

Some of the other members here have been using the WP for years and may have even better ideas.

Best of luck from a former cross town rival (Clocker)

Bill

[21dbr]

Hi,

A method i use for the long L4 workouts is to use stickynotes and put them just under the screen. can get up to 20 mins worth on each piece. when you get to the front of the slide it is easy to see the numbers. when doing longer continous pieces you only need 3or 4 of these stuck behind each other. it only takes 1/2second to take down the sticky note to get to tge one behind so diesn't effect the session significantly.

On each note i have time for each segment(ie1/2/3/4mins), the rate for that segment, the pace for that segment, and the average pace i should be at, at the end of each segment. This really helps me know i am on target for my metres, and means i generally hit each segment on pace.

Hope this may help with your sessions.

James

P.S. today session L4 3x16' with 3'rest 110/170 (-1), 110/172 (+2), 110/174 (+2). df was at 130 (as with all my sessions)

[gregsmith01748]

Thanks for the replies, they are very helpful.

I think I will try to print out a sheet with rates and splits...

16 --> 2:11
17 --> 2:09
18 --> 2:07
etc

And then a separate sheet with the workout of the day that has the interval times and the rates

2min --> 16
2min --> 18
2min --> 20

I have been keeping my cheat sheet on a clipboard on the floor where I see it when I am at full extension. I like the idea of finding a way to get it near the monitor. I'll have to think on that.

I always see folks posting the number of strokes per segment, and I understand that it is a unique identifier, but is there a way to get the information from the PM? I have a PM3 at home and use an erg with a PM2 at work.

Go Hillers!

[Nosmo]

Wed: L4 - 7x10' 168/220/168/220/176/220/176

You are turning this into an intense interval workout. The 220's should rarely if ever be used in the L4. Unless your reference pace is much too slow, you will have soon hard time. Try more evenly spaced numbers--something like 180 to 200 (or even a narrower range) will get you the same number of strokes per minute). Are you hitting your stroke rating and pace on these?