New Wolverine Plan Thread

[ThatMoos3Guy]

3 Sept - L3 - 21097m

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

I felt great!

That is a sick half marathon, you've been killing it on those distance sessions lately.

[gregsmith01748]

Thanks Andy. The first part of this week, I felt like crap, but yesterday and today, things were going pretty much better. I also usually row first thing in the morning, but today, it was mid afternoon by the time I sat down for my L3. I think having more food in my system and a little more time since my last workout helped.

At any rate I was pretty psyched. I think the WP is just the structure that I need to keep making progress.

By the way, I wish I could pull as hard as you can. Your LP and 500m numbers are totally unreal.

[gregsmith01748]

5 Sept: Took Saturday off. Today, went for a run ~10miles, 8:50 pace.

Felt like I needed a break from the erg after the L3 on Friday.

Tomorrow back to an L4.

[gregsmith01748]

6 Sept: L4 - 2x40min, 2 min break between


176 2378 (+38)
196 2463 (+33)
186 2420 (+26)
206 2507 (+38)
176 2378 (+62)
196 2463 (+88)
186 2420 (+46)
206 2507 (+50)

Avg SPM:19, Avg Split 2:00.7, Total Meters 19877 (382m over)

I was having trouble holding my rates down. In the first 40 min piece, 5 of the 20 intervals were 1 SPM fast, one was 1 stroke slow. In the second, 6 were fast by 1 SPM.

I'm dreading it, but I think it is time for another 2K test and rate adjustment.

[hjs]

6 Sept: L4 - 2x40min, 2 min break between


176 2378 (+38)
196 2463 (+33)
186 2420 (+26)
206 2507 (+38)
176 2378 (+62)
196 2463 (+88)
186 2420 (+46)
206 2507 (+50)

Avg SPM:19, Avg Split 2:00.7, Total Meters 19877 (382m over)

I was having trouble holding my rates down. In the first 40 min piece, 5 of the 20 intervals were 1 SPM fast, one was 1 stroke slow. In the second, 6 were fast by 1 SPM.

I'm dreading it, but I think it is time for another 2K test and rate adjustment.

Indeed If you do this you are no 6.55 erger.

[gregsmith01748]

7 Sept - L4 2x40min

Strokes Target (M) Actual (M) Delta
176 2378 2420 (+42)
196 2463 2491 (+28)
186 2420 2450 (+30)
206 2507 2538 (+31)
176 2378 2409 (+31)
196 2463 2366 (-97) [iPod Issue!]
186 2420 2400 (-20) [recurrence of iPod issue]
206 2507 2545 (+38)
1528 19535 19619 (+84)

I was supposed to do an L1 today, but I did not feel up to it, so that is now tomorrow's plan. Instead, I did another L4. Other than the iPod issues, it went OK. So, the plan for the week will be L1 tomorrow, L4 Thursday, and then a 2K test and L2 workout on Friday.

[ThatMoos3Guy]

So, the plan for the week will be L1 tomorrow, L4 Thursday, and then a 2K test and L2 workout on Friday.

2k test AND L2 workout on Friday? Are you actually crazy? After a 2k I don't want to do anything besides lie on the floor. The last thing I could think of would be 4 more 2ks.

Personally, I would recommend L1 tomorrow, L4 Thursday, really light row Friday and then 2k test on Saturday. L1 rows are intense, you'll want a little more time to recover from it. Or at least I would. Good luck on that 2k! With some hard work I bet you can break 6:50.

I've been really getting into the groove of these Level 4 pieces, they're the only distance pieces I can really do. All of the rate shifts helps stop me from getting bored. My practices will be starting soon so I won't be following the Wolverine plan, but I'll definitely be supplementing my workouts with some Level 4s.

[gregsmith01748]

I guess it's a bit more reasonable to recover 2 days between the L1 and 2K test. I guess I'll do that.

I've done the format of making the first interval of an L1 or L2 a test. I do a longer recovery after the test piece and the rest of the workout is not my best work, but just backing off a few seconds makes it seem so much easier than the test piece.

What system are your coaches using for your practices? Do you really think you need to supplement?

[gregsmith01748]

8 Sept: L1 - 4 x 1K, target split: 1:43.8

Actuals Splits
1:43.6
1:42.8
1:42.7
1:42.3

4K warmup (power 10s at 500m intervals)
1K at ~2:15 between intervals
4K a ~2:04 cool down

I was pretty determined to negative split this workout, and it nearly killed me. The 500m from 750 down to 250 are the longest, most brutal, awful 1 minute and 43 seconds of my life. At 250, pure adrenaline seems to kick in.

L4 tomorrow, I'm thinking something long and slow.

[gregsmith01748]

9 Sept: L4 40 min, 30 min (2 min break between)

Strokes Target (M) Actual (M) Delta
176 2378 2428 (+50)
196 2463 2437 (-26)
186 2420 2455 (+35)
206 2507 2548 (+41)
176 2378 2403 (+25)
196 2463 2483 (+20)
186 2420 2469 (+49)
1322 17028 17223 (+195)

There wasn't much in the tank after yesterday, and I ran out of time before I had to go to work. Real life, what a bummer.

[gregsmith01748]

10 Sept - 2K test

2K - 6:51.8 ) - New PB!
Details: 1:42.9/500, ~32SPM, DF 127
500m splits: 1:42.1, 1:44.3, 1:43.5, 1:41.8

I managed to cut 3.5 seconds off my time from my last 2K test (August 5th). Now I have a new reference pace for L4s.

As Kevin suggested, I tried the Eddie Fletcher warmup. I think it is ideal for folks using the WP because it is very prescriptive about rates, splits and intervals, based on your target 2K pace. It also left "more in the tank" than the power 10s that I was doing previously. I totally recommend it to others to try. It takes about 20minutes and covers about 4 to 5K meters.

After the test, I did a 2K cool down @ 2:10, then the rest of a half hearted L2 workout, so all together it was 3x2K with actual splits of
1:42.9
1:49.7
1:49.6
2K cooldown after each interval.

I'll be off the erg for a week while I am in Japan and Korea, unless I can find a machine to use in Yokohama and/or Seoul.

Cheers!

[ThatMoos3Guy]

Congrats on the PB! Looks like it was tough. Go out a little too fast in the begginning? Or do you like a fast first 500m?

I'll be off the erg for a week while I am in Japan and Korea, unless I can find a machine to use in Yokohama and/or Seoul.

Cheers!

http://www.concept2.com/us/interactive/ ... owersearch

Didn't see anything for Japan, but a couple hits on Seoul for Korea.

[gregsmith01748]

Definitely got out too fast. It took me about 250 meters to get down to around 1:43.0 where I wanted to run. I was also having some trouble getting my breathing right. Breathing twice per stroke was a little too much, once was not nearly enough. Honestly, it was a really aversive experience. I felt like I was going to be physically ill for the whole last 500m.

I think I need to back off a notch.

[wjschmidt2]

Greg,

Great work! PBs normally produce mild to severe heart attacks.

Enjoy the trip, if you can get on the military bases they normally have C2 machines. Iwakuni had a few a couple of years ago.

Bill

[wjschmidt2]

L3 today an hour at 1:54 pace df 118 the sr 26 to 27. Yesterday was the C2CTC, 1:36.6 ave for the challenge.

Bill