wolverine plan, anyone?

[edinborogh]

It would be very nice if there was like a weekly plan with simple explanations for each session.
i find the plan confusing and ( perhaps ) overly technical.

thats where PP is having the edge - its clear. you know what to do when you are sitting on the Erg. its easy to review your progress..

[bob01]

What a lovely story mate.... I wish you well
May I ask ... with the 10years knocked off how old are you??.. lol

Says he was 80 in December last so I’d expect him to be about 80 and 5/12 now (80.4 - 10 = 70.4.)

I was trying to be light hearted

[jackarabit]

Like a choice between Bingo and Qabala.

[kcavorsi]

L4

2500m warmup

60' 1,158 strokes 19.3 spm Ref Pace 1:42
190/192/194/196/194/192
Goal meters: 14,962
Meters rowed: 15,051

2500m cooldown

[jackarabit]

No rowing for a couple days (plantar fasciosis) so finished the “Grand Master JK”-inspired time, rate and stroke count cheat sheets for L4. Basically a set of laminated paper grids for the twenty-eight 10’ and twenty-one 6’ L4 sequences hanging from cup hooks on a portable stanchion.

I will never have need for more than the first half dozen of each. Hmmm, time to write my memoir d’erg? Maybe another day, lads.

[jackarabit]

38’ l4. Need to repeat this one when I get a roundtuit.

[jackarabit]

Flipped one of my lamination mistakes as an erasable whiteboard for the session progression of sequences. Plenty of hooks for hanging it at top and the entire library of sequences at bottom. Viola! Self-contained plan of attack on a stick. Big improvement on the prototype:

[JerekKruger]

@jackarabit - wow! That's a very impressive setup: miles ahead of what I was doing. I think if I were going to run the WP long term I'd probably want to set up something similar.

[kcavorsi]

That is quite the setup Jack! What exactly do you have rigged onto the flywheel cage?

Today was L2 for me, felt a bit rough from the get go, but was able to hit my targets

5 x 1500m Goal pace 1:46.8 with negative splits

4K warmup

1:46.9
1:46.7
1:46.7
1:46.6
1:46.4

4K cooldown

[jackarabit]

Thanks for the tickle, Tom. I imagine M.C. has the tune in his head but not so freshman women and addled old coots such as m’self. I call it the L4 Assistant. Helps keep track of rate/pace changes during execution for those of us setting WO as <intervals—>variable> [6 or 10’], 0 rest. And a welcome relief from the toluene fumes of all that felt marker!

The business of planning workouts that effectively exploit the intra and inter-sequence throttles and governors while creating a longer term progression (of progressions) that regularly increments increase of WO duration and workload over the training/comp season is a subject that Caviston handles very well at the outset of the 2005 forum discussion. I respect the Maker’s Mark on the wherefores and wherewithalls of that system and prefer not to be caught in a zealously-guarded cabbage patch by daylight!

For the doubters and whingers: It is not always familiarity that breeds contempt. Crack the books b4 you dismiss the contents.


kcavorsi writes:

What exactly do you have rigged onto the flywheel cage?

Cav, length of drainflex cut away where abutts the perfmetal exhaust band of the cage and attached with small bungies to the bridges between cage halves. Acts as an air diverter fan similar in principle to a C-Breeze. Constriction of airflow drops df by 10 from df number without. One more influence easily countered by the adjustable damper.

[jackarabit]

05/05/18

L3 UT1SS 11,500m
Pace target: 2:25.5. Actual: 2:24.3

21 spm [1163/55.34 = 21.01]
5.5 W/s [116/21 = 5.52]
9.9 m/s [11500/1163 = 9.88]

cold start; 1k cd

Had to resort to the diesel/turbo dance (rate up for 10 strokes and down for 10) during final 1000m to maintain established pace. (See regular undulation at right side HR graph in second foto.) I should get props for intelligent use of weakness. HR too high. Too much pollen hereabouts!

[kcavorsi]

L4

2500m warmup

60' 1,158 strokes 19.3 spm Ref Pace 1:42
190/192/194/196/194/192
Goal meters: 14,962
Meters rowed: 15,056

2500m cooldown

[kcavorsi]

L3

2500m warmup

Continuous 17,750m
Pace 1:57.2
Time 1:09:24

2500m cooldown

[jackarabit]

04/06/18

L4 38’ [104-176-106-180-110]
Goal strokes 676. Actual 679
Goal meters 7351. Actual 7390

17.9 spm [679/38=17.86]
5.3 W/s [95/17.9=5.31]
10.9 mps [7390/679=10.88]

Cold start, 1500 cd

Second time at this one as first was the spastic yips. Still overstroked but not so badly overpaced. L4 Assistant is helping me keep my place in the sequences and in the progression. Not even thinking about pace now just concentrating on quickly finding the new rate at the changes and holding it stroke to stroke without teasing out the average by bracketing the target rate ( ex.: 16,16,16,16, rather than 15, 17, 17, 15).

[kcavorsi]

L4

2500m warmup

60’ 1,158 strokes 19.3 spm Ref Pace 1:42
190/192/194/196/194/192
Goal meters: 14,962
Meters rowed: 15,074

2500m cooldown