wolverine plan, anyone?

[kcavorsi]

L2 today, first time I'm doing the 5x1500

4K warmup

1500: 1:48.0
1500: 1:47.9
1500:1:47.9
1500:1:47.9
1500: 1:47.9

4K cooldown

Thanks for the comments(I'm new to the forum, haven't yet figured out how to respond to people's specific comments). Still fell like I'm just getting my feet wet with the WP. I realize I'm not being too creative with the L4's, for now have just found this an easy way to add 6 strokes per week and have the first and second halves of the workout be even or slightly harder on the back end. I'm sure eventually I'll mix things up with more variation. Will note the pacing for the pyramid for next time. Thanks!

[kcavorsi]

L4

2500m warmup

60' 1,122 strokes 18.7 spm Ref pace 1:42
184/186/188/190/188/186
Goal meters: 14,814
Meters rowed: 14,862

2500m cooldown

[kcavorsi]

L3

2500m warmup

Continuous 16,250m
Pace 1:57.8
Time 1:03:49
Avg spm 24

2500m cooldown

[lindsayh]

Thanks for the comments(I'm new to the forum, haven't yet figured out how to respond to people's specific comments).

Really nice training sessions. Will be interesting to watch progress.
If you want to respond to a specific post then click on the quote button in the top right corner of that post and then you can edit it as desired and respond as you like.

[kcavorsi]

Thanks for the comments(I'm new to the forum, haven't yet figured out how to respond to people's specific comments).

Really nice training sessions. Will be interesting to watch progress.
If you want to respond to a specific post then click on the quote button in the top right corner of that post and then you can edit it as desired and respond as you like.

Thanks for the tip.

Today was last session of week 10

L4

2500m warmup

60' 1,122 strokes 18.7 spm Ref pace 1:42
184/186/188/190/188/186
Goal meters: 14,814
Meters rowed: 14,864

2500m cooldown

[jackarabit]

Kcavorsi writes:

Still fell like I'm just getting my feet wet with the WP. I realize I'm not being too creative with the L4's, for now have just found this an easy way to add 6 strokes per week and have the first and second halves of the workout be even or slightly harder on the back end. I'm sure eventually I'll mix things up with more variation.

The objectives that inform your choices of sequences and progressions of sequences in L4 appear to be acceptable to Mr. Caviston and you are receptive to his advice on execution of plan content in addition to L4. You may have the rare combination of active intelligence, decisiveness, self-discipine and modesty that allows one to demo the teachings of others without addition, alteration, repurposing. Seems to me that rebuilding the WP flock requires a bellwether that leads by reporting the daily training of one WP practitioner much more than it needs further accretion of expostulatory point/counterpoint. Your duty is of course to yourself and your goals but I sense you have an aptitude for taking the rational path while seizing an opportunity.

[kcavorsi]

The objectives that inform your choices of sequences and progressions of sequences in L4 appear to be acceptable to Mr. Caviston and you are receptive to his advice on execution of plan content in addition to L4. You may have the rare combination of active intelligence, decisiveness, self-discipine and modesty that allows one to demo the teachings of others without addition, alteration, repurposing. Seems to me that rebuilding the WP flock requires a bellwether that leads by reporting the daily training of one WP practitioner much more than it needs further accretion of expostulatory point/counterpoint. Your duty is of course to yourself and your goals but I sense you have an aptitude for taking the rational path while seizing an opportunity.

Well alright then, I will try not to disappoint. Just trying to get my ass in shape and see what I can do with this 2K business. I do find posting on here gives me an additional bit of motivation and I'll take it however I can get it. Will be going on a week vacation at the end of July, so plan is to keep going with the WP and re-test my 2K just before. Then will take a break before starting a new cycle(hopefully with a new reference pace assuming I get faster), with the next goal of maybe entering a race in the philadelphia area(not too far from where I live) next February. So far I really like the structure and gradual progression of this plan.

Early morning L1 today

4K warmup

8*500m Goal pace 1:41.9

1:41.8
1:41.9
1:14.9
1:41.9
1:41.9
1:42.0 (d'oh!)
1:41.9
1:41.8

4K cooldown

[kcavorsi]

L4

2500m warmup

60' 1,128 strokes 18.8spm Ref pace 1:42
186/188/190/186/188/190
Goal meters: 14,838
Meters rowed: 14,901

2500m cooldown

[kcavorsi]

L2

4K warmup

4x2K Goal pace 1:49.0

1:49.1
1:48.9
1:48.9
1:48.7

4K cooldown

[jackarabit]

Jcavorsi writes:

Just trying to get my ass in shape and see what I can do with this 2K business. I do find posting on here gives me an additional bit of motivation and I'll take it however I can get it. Will be going on a week vacation at the end of July, so plan is to keep going with the WP and re-test my 2K just before. Then will take a break before starting a new cycle(hopefully with a new reference pace assuming I get faster), with the next goal of maybe entering a race in the philadelphia area(not too far from where I live) next February. So far I really like the structure and gradual progression of this plan.

Look for Edward4492 posts in Training, Competition, and On The Water subforums. Ed knows the Greater Philly and south Jersey erg racing venues like the back of his hand.

10 months out from comp is not too long for a quest for gradual performance gains. A lot of us here are more familiar with the eleventh hour, shake and bake sort of 2k prep. Will be interesting to follow your progress.

[kcavorsi]

Look for Edward4492 posts in Training, Competition, and On The Water subforums. Ed knows the Greater Philly and south Jersey erg racing venues like the back of his hand.

10 months out from comp is not too long for a quest for gradual performance gains. A lot of us here are more familiar with the eleventh hour, shake and bake sort of 2k prep. Will be interesting to follow your progress.

Thanks, will do.

L4 today

2500m warmup

60' 1,128 strokes 18.8spm Ref pace 1:42
186/188/190/186/188/190
Goal meters: 14,838
Meters rowed: 14,893

2500m cooldown

[kcavorsi]

L3

2500m warmup

Continuous 16.5K
1:57.8
1:04:48
25spm

2500m cooldown

[kcavorsi]

Had to take 2 days off because of a nasty sore throat and cold. Wasn’t sure how today was going to go, but felt surprisingly good. The extra long warm up and liberal dosage of coffee and cold medicine helped.

L4

3500m warmup

60’ 1,128 strokes 18.8 spm Ref pace 1:42
186/188/190/186/188/190
Goal meters: 14,838
Meters rowed: 14,901

2500m cooldown

[jackarabit]

Got that 18.8 nailed for consistency! Dead on meter total for same sesh done 28 Mar.

[kcavorsi]

L1

4K warmup

4 x 1K Goal pace 1:44.6

1:44.7
1:44.5
1:44.5
1:44.3

4K cooldown