wolverine plan, anyone?

[kcavorsi]

L3

2500m warmup

Continuous 19K
1:56.9
1:14:02
25spm

2500m cooldown

[kcavorsi]

L4

2500m warmup

60' 1,188 strokes 19.8spm Ref pace 1:41
196/198/200/196/198/200
Goal meters: 15,218
Meters rowed: 15,232

2500m cooldown

[kcavorsi]

L1

4K warmup

4K pyramid

250m: 1:31.0
500: 1:40.8
750: 1:41.8
1000: 1:42.3
750: 1:41.8
500: 1:40.7
250: 1:30.6

4K cooldown

[kcavorsi]

L4

2500m warmup

60' 1194 strokes 19.9spm Ref pace 1:41
196/198/200/202/200/198
Goal meters: 15,243
Meters rowed: 15,256

2500m cooldown

[jackarabit]

Punch left over on the 4k pyramid and 19.9 av. on the L4, also a pyramid—on rate. Ascendere e discendere.

[kcavorsi]

Last 2 workouts:

L2

4K warmup

5 x1500m Goal pace 1:45.6

1:45.7
1:45.6
1:45.5
1:45.5
1:45.4

4K cooldowon

L3

2500m warmup

Continuous 19,250m
1:56.8
1:14:58
25 spm

2500m cooldown

Few things came up over the last week which got in the way of my training, only rowed about every other day. Felt the mental burnout start to creep in as well. Completed a total of 22 weeks, made it to 19.9spm in L4 with Ref pace of 1:41. Started with Ref pace 1:42 with baseline 2K PB of 6:48. This morning I decided to re-test my 2K:

8K warmup

2K

6:40.0

500: 1:40.2
1000:1:40.4
1500:1:40.3
2000: 1:39.1

4K cooldown

Overall very satisfied with first run through with the WP. I don't think I quite peaked physically particularly with L1 and L2, was overly conservative with L1 pacing to start and for the first few months. Plan on cutting back on rowing for a little while and mixing in some cross training type stuff mostly for a mental break.

[jackarabit]

Ken, congrats on the 6:40/2k. Lot of work for 8” eh? Thanks for getting down to it, sticking with it, and letting da plan speak for itself. Good luck in all your endeavors.

[lindsayh]

Ken, congrats on the 6:40/2k. Lot of work for 8” eh? Thanks for getting down to it, sticking with it, and letting da plan speak for itself. Good luck in all your endeavors.

I agree - great focus and discipline and a great result. It was really interesting to watch the progression.
"A change is as good as a holiday" though- these plans ask a lot of us.

[hjs]

Indeed good result, looking at your L1 wirk, I would not guess this time. Which shows that overly pushing yourself is not needed.
Congrats.

[hobbit]

Really impressive discipline. Congrats.

[Allan Olesen]

Did a 176-180-176-180 based on reference pace 1:59 (after setting a new PR of 7:54.9 some weeks ago).

Target paces for 16/18/20/22 SPM: 2:29/2:24/2:19/2:14
Target distance excl. warm up and cool down: 8313 meter.
Measured distance excl. WU/CD: 8274 meter.
Had a lot of cardiac drift during the session. First 22 SPM interval:137 BPM. Second 22 SPM interval: 149 BPM. So more endurance training is needed.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
56:00.0	10,964m	2:33.2	97	634	18	128
10:00.0	1,616m	3:05.6	55	488	15	100
2:00.0	389m	2:34.2	95	628	17	111
2:00.0	411m	2:25.9	112	687	18	117
2:00.0	429m	2:19.8	128	740	20	124
2:00.0	418m	2:23.5	118	707	18	126
2:00.0	406m	2:27.7	108	673	17	116
4:00.0	801m	2:29.8	104	658	17	122
3:00.0	626m	2:23.7	118	705	18	134
2:00.0	433m	2:18.5	132	752	20	133
1:00.0	224m	2:13.9	146	801	22	137
2:00.0	406m	2:27.7	108	673	17	125
2:00.0	416m	2:24.2	117	701	18	131
2:00.0	427m	2:20.5	126	734	20	137
2:00.0	420m	2:22.8	120	713	19	136
2:00.0	403m	2:28.8	106	664	17	138
4:00.0	804m	2:29.2	105	662	17	131
3:00.0	621m	2:24.9	115	695	18	138
2:00.0	431m	2:19.2	130	746	21	144
1:00.0	224m	2:13.9	146	801	22	149
6:00.0	1,074m	2:47.6	74	556	17	122

[jackarabit]

Great PB, Allan, and the grit to face up to the revised paces. . HR should creep (or even jump) on the 180s, with both prescribed rate and pace steadily increasing and only length of segment decreasing.

[Allan Olesen]

Jackarabbit, I always love reading what you write because you have a very elegant and unusual way of putting your words together.

However, the downside is that it quite often escapes me what you are trying to tell. The last sentence of yours is in that category. Could you elaborate?

Thank you for the kind words. It was psychologically important to me to get below 8 minutes. (Old PB was 8.02.)

[jackarabit]

Sorry for the downside. I decline to elaborate except to note that walking to the top of a hill makes physiological demands that walking halfway up and returning to the bottom does not. Walking halfway up, returning to the bottom, and then doing a complete ascent is the effort plot of the 176-180. Doing it twice is just hill repeats. What other reason can there be for you to compare HR after the conclusion of the rate 22 segments and characterize the difference as attributable to HR creep? Intelligent choice of datapoints ime.

[Allan Olesen]

Today, I decided to do a 60 minutes L3. But I cheated and just picked a pace that I felt I could comfortably hold for an hour. Which turned out like this:
13,464m DISTANCE
1:00:00.0 TIME
2:13.6 PACE
791CALORIES
135 HEART RATE

That didn't seem right. Considering that my PB 2k is 7:54.9 or 1:58.8/500m, I should not be able to do 2:13.6 for an hour with so low effort.

So I wondered what would happen if I tried an "easy" 2k. I could just start out at my PB pace of 1:58.8 for the first 500 meter and see if I could hold that pace without too much effort. Because I didn't really want to go for an all-out attempt anyway.

Yeah, right...

Time Meters Pace Watts Cal/Hr S/M HR
7:40.3 2,000m 1:55.0 230 1089 27 169
1:57.7 500m 1:57.7 215 1038 27 158
1:57.4 1,000m 1:57.4 216 1043 26 166
1:54.5 1,500m 1:54.5 233 1101 27 171
1:50.7 2,000m 1:50.7 258 1187 29 182