wolverine plan, anyone?

[jackarabit]

Looks like Cavorsi has eschewed interpretation, reminiscense, and current training theory to steal a march on us.

[NavigationHazard]

Looks well earned to me, not at all stolen...

[jackarabit]

Looks well earned to me, not at all stolen...

[kcavorsi]

Early morning L1 today

4K warmup

4 x 1K

1:44.8
1:44.8
1:44.7
1:44.7

4K cooldown

Felt decent. Intervals were about .2sec/500m faster than last time I did this session several weeks ago

[kcavorsi]

L4 today

2500m warmup

60' 1,116 strokes, 18.6spm Ref pace 1:42
184/186/188/184/186/188
Goal meters: 14,790
Meters rowed: 14,826

2500m cooldown

First 10 minutes or so felt a little rough, this was a 4am session, but settled in and felt better toward middle and end of the hour.

[bob01]

Hi when you say ref pace ... do you mean 2k pace and then use the L4 pace??

thanks Bob

[jackarabit]

Prescribed Level 4 paces indexed to [your] 2k PR pace [reference pace]

[bob01]

Thank mate
...appreciated

[kcavorsi]

L4 again today

2500m warmup

60' 1,116 strokes 18.6 spm Ref pace 1:42
184/186/188/184/186/188
Goal meters: 14,790
Meters rowed: 14,826

2500m cooldown

[bob01]

Hi... how do you manage to get the stroke rate so accurate..
. I'm impressed.

Change your name to The Metronome
..lol

[kcavorsi]

Took some practice. I started with 30-40min L4 sessions at 17.8spm. The low stroke rates definitely took some getting used to, but these early workouts were not too taxing so really just tried to concentrate on keeping the prescribed rate and not worrying as much about pace. After a few sessions, got the hang of it and now I am able to hit my targets pretty consistently. There is some minor variation in rate and pace here and there, particularly during transitions form one rate to the the next. Personally, I like the challenge of hitting the targets, mentally focusing on 1-4 minute intervals at a time I think makes the hour go relatively quickly. All that said, I am very new the program, only in my 9th week so far.

[jackarabit]

Bob, useful to have the odd rate sequences from the machar.net updated rate tables in the New Wolverine Plan Thread netography for a detailed understanding of what Cavorsi is doing in the “182” and “186” sequences:

[JerekKruger]

Hi... how do you manage to get the stroke rate so accurate..
. I'm impressed.

When I used to do L4 workouts I'd have a piece of paper with the aggregate stroke counts for each rate changed piece taped to my performance monitor (e.g. for the 16/18/16/18/16 it would read 16/34/50/68/84) which, when combined with ErgData's stroke count allowed me to make minor corrects to hit the exact stroke target. Do that for a while and eventually you'll get very close to holding the exact stroke rates nearly perfectly.

[kcavorsi]

Today was L3

2500m warmup

Continuous 16K
Pace: 1:57.9
Time:1:02:54
Avg spm:26

2500m cooldown

[bob01]

Hi Thanks for the information and advise... is there a link to the New Wolverine plan ... ive searched but ???