wolverine plan, anyone?

[kcavorsi]

L4

2500m warmup

60’ 1,140 strokes 19.0 spm Ref pace 1:42
188/190/192/188/190/192
Goal meters: 14,884
Meters rowed: 14,933

2500m cooldown

[TomR]

impressive. you'll be across the pacific in no time.

Haha, thanks! Feels good to slowly build up an endurance base with lots of meters, though I must say I'm feeling it today. The first half of today's L4 session was tough. Every stroke felt like a battle to keep the prescribed pace, though started to settle into things by the end. Some days just feel harder than others, but I do find it satisfying to gut these out and finish the best I can.

des linden, who won yesterday's boston marathon, said in march:

Some days it just flows and I feel like I’m born to do this, other days it feels like I’m trudging through hell. Every day I make the choice to show up and see what I’ve got, and to try and be better.

My advice: keep showing up.

[jackarabit]

1st week of WP [4 sessions per wk]

04/11/2010

L1
8x500/R3’
Ref. pace 2:08
Target pace 2:07 [Ref. 2k-1”]. Actual: 2:07.5

1) 2:08.3
2) 2:08
3) 2:07.9
4) 2:07.9
5) 2.07.8
6) 2:07.7
7) 2:07.3
8) 2:05.3

2k wu, 2k cd




04/13/18

L4
30’ [176-178-180]
Ref. pace 2:08

Target strokes: 534. Actual: 533
Target meters: 5805. Actual: 5946
17.8 spm [533/30=17.76]
11 m/stroke [5946/533=11.2]
5.7 W’/stroke [101/17.8=5.67]

2k wu, 1k cd




04/15/18

L3
10k
Ref. pace 2:08
Target pace: 2:27 [128 * 1.156]. Actual: 2:25.5
21.6 spm

1k wu, 500m cd



04/17/18

L4 strapless
32’ [176-110-104-180]
Ref. pace 2:08

Target strokes: 570. Actual: 569
Target meters: 6192. Actual: 6344
17.8 spm [569/32=17.78]
11 m/stroke [6344/569=11.1]]
5.7W’/stroke [101/17.8=5.67]

2k wu, 1k cd

[kcavorsi]

[/quote]
des linden, who won yesterday's boston marathon, said in march:

Some days it just flows and I feel like I’m born to do this, other days it feels like I’m trudging through hell. Every day I make the choice to show up and see what I’ve got, and to try and be better.

My advice: keep showing up.
[/quote]

Good stuff. Easy to get through a session on the days you're feeling good, but sticking it out when every stroke feels like crap I think goes a long way for building mental toughness.

[kcavorsi]

Nice work jackrabbit, good to have some company on here.

Today was L1 for me

4K warmup

8 x 500m Goal pace: 1:41.6

1:41.5
1:41.6
1:41.6
1:41.5
1:41.5
1:41.5
1:41.5
1:41.1

4K cooldown

[bob01]

Hi jack kc... Love to join you both... Can we synchronise? .. Don't mind missing first week or so

[kcavorsi]

L4

2500m warmup

60' 1,146 strokes 19.1 spm Ref pace 1:42
188/190/192/194/192/190
Goal meters: 14,911
Meters rowed: 14,980

2500m cooldown

[jackarabit]

Hi jack kc... Love to join you both... Can we synchronise? .. Don't mind missing first week or so

Jump in, Bob. Answers Tom R’s query in the present tense: 3 of us trying to do the WP and post results here and now.

[kcavorsi]

L2

4K warmup

4 x 2K Goal pace 1:48.4

1:48.5
1:48.3
1:48.3
1:48.0

4K cooldown

Felt very good today. I sense I have plenty of room for improvement for this workout, but will continue to progress gradually. Today's goal pace was 0.6 sec/500m faster than last time I did this 3 weeks ago.

[TomR]

Easy to get through a session on the days you're feeling good, but sticking it out when every stroke feels like crap I think goes a long way for building mental toughness.

yes, mental toughness.

but i expect also high levels of fitness. how good would you be if you only put in the work when you felt good?

[Dangerscouse]

Easy to get through a session on the days you're feeling good, but sticking it out when every stroke feels like crap I think goes a long way for building mental toughness.

yes, mental toughness.

but i expect also high levels of fitness. how good would you be if you only put in the work when you felt good?

Totally agree, progress is never made if you stay within your comfort zone. After all fitness is an adaptive response to stress so those tough days are probably more important than the good days.

It takes time to learn when you're being lazy and when you do genuinely need to rest. I have had some of my best sessions when I have been reluctant to go at all.

[jackarabit]

WP [week 2]

04/20/2018
L2
5x1500/R5’
Ref. pace 2:08
Target pace 2:18 [128*1.08]

2.5k wu, 1 k cd

[kcavorsi]

L4

2500m warmup

60' 1,146 strokes 19.1 spm Ref Pace 1:42
188/190/192/194/192/190
Goal meters: 14,911
Meters rowed: 14,964

2500m cooldown

[jackarabit]

04/22/18

L4 34’ [104-104-178-110-110]
Ref. Pace 2:08
Target meters: 6582. Actual: 6838
Target strokes: 606. Actual: 606

17.8 spm [606/34 = 17.82]
5.9 W/s [105/17.8 = 5.89]
11.3 mps [6838/606 = 11.28]

2k wu; 2k cd

[kcavorsi]

L3

2500m warmup

Continuous 17,250m
Avg Pace: 1:57.4

2500m cooldown