wolverine plan, anyone?

[kcavorsi]

L4

2500m warmup

60' 1,134 strokes, 18.9spm Ref pace 1:42
186/188/190/192/190/188
Goal meters: 14,861
Meters rowed: 14,915

2500m cooldown

Still getting over a cold. Felt pretty rough today, struggled a bit with this one but stuck it out.

[kcavorsi]

L2

4K warmup

3/2.5/2K. Goal pace 1:49.5

1:49.8
1:49.4
1:48.8

4K cooldown

[jackarabit]

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.

As the total stroke count for a “168” is 168 (16.8 average spm * 10’) your maths make it appear that you rowed for only 1’ at each succeeding rate. Your aggregated stroke total for the 168 segment is half (84) of what it should be (168). You must have forgotten to multiply spm by the 2’ at each rate. So running stroke total targets at 2, 4, 6, 8 and 10’ are respectively 32/68/100/136/168, da ya think?

Gonna be some noggin nockin over our postit notes when we get to 4-3-2-1!

[JerekKruger]

As the total stroke count for a “168” is 168 (16.8 average spm * 10’) your maths make it appear that you rowed for only 1’ at each succeeding rate. Your aggregated stroke total for the 168 segment is half (84) of what it should be (168). You must have forgotten to multiply spm by the 2’ at each rate. So running stroke total targets at 2, 4, 6, 8 and 10’ are respectively 32/68/100/136/168, da ya think?

Gonna be some noggin nockin over our postit notes when we get to 4-3-2-1!

There would indeed have been had I made the same mistake back when I did them, but I didn't so there wasn't

[jackarabit]

Quite a good mind nudger actually. A bark in the right direction Is more helpful than a shot in the dark.

[jackarabit]

Apropos of above, made this blind man’s reference table for 17.8 spm average (178) L4 sequence incorporating rate changes and Tom’s running stroke totals indexed to monitor countdown (workout set as intervals 10”/no rest). This is the 30’ intro sesh from the Caviston “Comments” pdf, the first of several which maintain 17.8 spm av. while incrementing time by an additional 6’ with goal of 60’ continuous prior to the increase of of average rate and of meter totals. I will cut these cheat sheets apart for use in future progressions. Obviously pace targets are personal and subject to revision, so those have no place in these flash cards.

[kcavorsi]

L4

60’ 1,134 strokes 18.9spm Ref pace 1:42
186/188/190/192/190/188
Goal meters: 14,861
Meters rowed: 14,929

[kcavorsi]

L3

Continuous 16,750m
Pace 1:57.8
Time 1:05:49

[TomR]

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

[kcavorsi]

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.

Today's L4

2500m warmup

60' 1,134 strokes 18.9 spm Ref pace 1:42
186/188/190/192/190/188
Goal meters: 14,861
Meters rowed: 14,910

2500m cooldown

[kcavorsi]

L1

4K warmup

4K pyramid (with attention to proper pacing this time)

250: 1:33.0
500: 1:41.8
750: 1:42.7
1000: 1:43.2
750: 1:42.4
500: 1:41.6
250: 1:30.6

4K cooldown

[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: 14,935

2500m cooldown

Felt very good today, much better than my last L4

[kcavorsi]

L2

4K warmup

5x1500m Goal pace 1:47.4

1:47.5
1:47.4
1:47.3
1:47.2
1:47.2

4K cooldown

[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: 14,934

2500m cooldown

[kcavorsi]

L3

2500m warmup

Continuous 17K
Pace 1:57.6
Time 1:06:40
Avg spm 25

2500m cooldown