wolverine plan, anyone?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.

Re: wolverine plan, anyone?

Postby kcavorsi » June 10th, 2018, 11:13 pm

L3

2500m warmup

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

2500m cooldown
kcavorsi
500m Poster
 
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Postby kcavorsi » June 11th, 2018, 11:13 pm

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
500m Poster
 
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Postby kcavorsi » June 13th, 2018, 11:17 pm

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
500m Poster
 
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Postby kcavorsi » June 15th, 2018, 1:48 pm

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
kcavorsi
500m Poster
 
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Postby jackarabit » June 15th, 2018, 3:56 pm

Punch left over on the 4k pyramid and 19.9 av. on the L4, also a pyramid—on rate. Ascendere e discendere.
There are two types of people in this world: Those who can extrapolate from incomplete data

M_70_5'-7"_164lb
Image

Training Log
User avatar
jackarabit
Marathon Poster
 
Posts: 4235
Joined: June 14th, 2014, 9:51 am

Re: wolverine plan, anyone?

Postby kcavorsi » June 21st, 2018, 9:30 am

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.
kcavorsi
500m Poster
 
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Postby jackarabit » June 21st, 2018, 10:50 am

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.
There are two types of people in this world: Those who can extrapolate from incomplete data

M_70_5'-7"_164lb
Image

Training Log
User avatar
jackarabit
Marathon Poster
 
Posts: 4235
Joined: June 14th, 2014, 9:51 am

Previous

Return to Training

Who is online

Users browsing this forum: Google [Bot] and 18 guests