New Wolverine Plan Thread

[wjschmidt2]

Back into the routine after my career change and move to my new palace.

I am now rowing on my very own model D which I purchased about 2 weeks ago. So I get to experience the erg high in my living quarters.

Missed a few training days over the past few weeks, however, over the last few days I was able to row about an hour a day, 15 to 16k. Today I felt I was back to normal so I attack a L4 workout and actually changed my ref pace from 6:42 to 6:39.5 which is where I should have started at earlier this season. This workout felt was tough but doable. Hope to get a few more L4s in this week and then shoot for a L1.

Wed 26 Aug L4 60' 14934-1 df 115 ref pace 6:39.5
184, 178, 180, 182, 180, 178 spm ave 18.03

Bill

[gregsmith01748]

Hi Bill,

I've missed your posts. I'm glad your back. Congrats on the job and the new erg.

From the sounds of the L4 you did, I hope you had a towel underneath it!

Today: L3 - HM 21097m - 1:23:28 (1:58.7 pace) 24 SPM.
I maintained a solid 1:58 for the first half, but fell off the pace in the second, I was really gassed.

[wjschmidt2]

Thanks Greg!

Good to be back. Having some A/C in the house helps keep the carpet dry, I am using towels just in case.

Today's workout: 27 Aug L4 60' 14992-12 df 115 ref pace 6:39.5
184, 180, 182, 180, 186, 180 spm ave 18.2

Current plan is to stay near 18.0 to 18.2 spm for the next few weeks.

Bill

[gregsmith01748]

L4 today. Was hoping to do 2 40 min sets, but I wimped out on the second set. I guess the long row yesterday took something out of me.

I did the same "rolling hills" sequence 176/196/176/206 -- 176/196 that I did a few days ago. I think I need to ratchet back down from the higher rates for a little while and work on pacing and form. It was *NOT* a good workout.

Bill - What can you tell me about your overall training plan. How many sessions per week? What types and what sequence?

I'm alternating L4, L1, L4, L2, L4, L3. Then start all over again.

[wjschmidt2]

Sat 28 Aug L3 60' 15000 2:00 pace sr 22 to 23 df 115. Today was a light day after driving 7 1/2 hours to sign some documents for an offer on my house. I was a little stiff and dehydrated, so I just tough it out today.

Greg,

The current plan is to get back into some steady distance work meaning L4s with some L3s thrown in as well. Also, I want to alternate the L1s and L2s every week for a while. So a typical week could go as follows: S L4, M L4,T L3, W L4,Th L1, F L4, S L3.

My L4s will stay in the 18.0 to 18.2 spm range for the next few weeks.

My L3s I hope to keep my pace around 1:52 to 1:56 with the sr at 24 to 26.

I will be looking to post some time trials soon for the longer pieces (5k and above) in the C2 rankings.

Bill

[gregsmith01748]

Today: L4 2x40min
176/188/176/188,
186/198/186/198,
ref pace 1:44
Total distance: 19768

Much better than yesterday. Looked at the splits and almost all of them were right on for SPM, I was a little fast in the splits, like always.

Thanks for sharing your training schedule. I need to do some thinking about it. I am finding the grind of doing an L1 and L2 in the week a bit tough. I do not look forward to those days at all.

[wjschmidt2]

29 Aug L4 60' 14970 df 115 ref pace 6:39
184, 182, 180, 178, 180, 182 spm ave 18.1

I changed the ref pace to an even 6:39. The 6:39.5 pace was leaving me too short at the end of the sequence. We'll see how I hold up after a few more L4s. I was right on target today, however, there was a good effort involved as well.

Bill

[gregsmith01748]

30 Aug - L1 8x500m
target pace was 1:40, vs 2k split of 1:43.8.
01:39.1
01:39.4
01:39.5
01:38.9
01:38.9
01:38.7
01:41.6
01:42.1
4min paddling between intervals. I was pretty done in after the 6th interval, as you can see from the splits.
back to L4 tomorrow.

[wjschmidt2]

Greg,

Good work on the 8x500. You my want to even out you pace and slower next time. How were your stroke rates?

This was my first L1 since the beginning of August, so I started at a comfortable pace, or so I thought. I kept the stroke rate down which is an accomplishment for me. The last two intervals, I did up the SR and pushed hard the last 150m. I did my normal 3k wu and about the same for the cd.

Mon 30 Aug L1 8x500 1:40.2ave df 122 3:30 rest sr ave 33

1:41.9r33
1:41.9r33
1:41.7r31
1:41.3r32
1:40.7r33
1:40.1r32
1:39.7r36
1:38.2r37

Bill

[gregsmith01748]

According to the log, I was stroking 31 or 32 in all the pieces. Funny, I used to pull much higher SPMs before I started doing all the L4s.

I agree that I should have been more conservative up front. I guess I will eventually learn. The miracle was that I actually did the last two intervals, I wanted to walk away so bad.

I also tried something different with the rest between intervals today. Previously, I would reset the PM for a 1K piece and row it at about a 2:15 pace, then I would reset for 500m and go for the interval. I guess that gave me about 30 seconds of handle down at each end of the rest period. Today, I set up the PM for 500m intervals with 4min rest, and tried to go continuously from interval to rest. I hated it. I also hated the fact that during the rest, the PM would not show me how fast I was going (I usually need to consciously slow down). I will revert to my previous style next time.

[gregsmith01748]

31 Aug - L4 60 min
176/188/176/188/186/198
ref pace: 1:44

[wjschmidt2]

31 Aug L4 60' 14974+16 df 116 ref pace 6:39
184, 180, 182, 180, 178, 180 spm ave 18.0

I may have been sixteen meters over on the session today, but I can tell you, I worked hard for every centimeter!

Greg,

I agree with the lower stroke rate during the L1s. The L4s are really helping.

Looking at your 8x500 times, you look like you will be breaking 6:40 soon for the 2k!

Bill

[gregsmith01748]

1 Sept: L2 - 4 x 2K
target pace 1:50

4K warmup (power 10s every 500m)
1:49.2r28
1:49.5r28
1:49.2r28
1:49.1r28
1K @ 2:15r16 after each interval, plus about a minute of writing and toweling off, so I went about 6 minutes between 2K pieces.

I was pleasantly surprised by today. during the warmup, I felt really crappy and the first interval was a struggle, but after that I settled into a groove and knocked the other ones out without too much problem. I wanted to avoid the fading that happened in the L1 workout Monday.

Bill,
It looks like your right back in the groove after your move. Question: How often do you do 2K tests? I guess a follow up would be how rapidly do you increase strokes in L4 or decrease t he reference pace?

[gregsmith01748]

2 Sept 2010 - L4 80min

176 - 2378 (+54m)
196 - 2463 (+47m)
186 - 2420 (+41m)
206 - 2507 (+36m)
176 - 2378 (+35m)
196 - 2463 (+34m)
186 - 2420 (+29m)
206 - 2507 (+15m)

Avg SPM: 19, Avg Split: 2:01.0, Total meters 19827 (292m over)

Stroke rates were right on. I was in the groove.

[gregsmith01748]

3 Sept - L3 - 21097m

1:21:59.9 (1:56.6r24) - New PB!

I felt great!