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.
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jackarabit
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Re: wolverine plan, anyone?

Post by jackarabit » March 11th, 2018, 7:54 pm

Looks like Cavorsi has eschewed interpretation, reminiscense, and current training theory to steal a march on us. :wink:
There are two types of people in this world: Those who can extrapolate from incomplete data

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NavigationHazard
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Re: wolverine plan, anyone?

Post by NavigationHazard » March 11th, 2018, 8:39 pm

Looks well earned to me, not at all stolen... :wink:
62 MH 6' 6"

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jackarabit
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Re: wolverine plan, anyone?

Post by jackarabit » March 11th, 2018, 10:33 pm

NavigationHazard wrote:Looks well earned to me, not at all stolen... :wink:
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There are two types of people in this world: Those who can extrapolate from incomplete data

M_71_5'-7"_164lb
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kcavorsi
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Re: wolverine plan, anyone?

Post by kcavorsi » March 13th, 2018, 8:15 am

Early morning L1 today

4K warmup

4 x 1K

1:44.8
1:44.8
1:44.7
1:44.7

4K cooldown

Felt decent. Intervals were about .2sec/500m faster than last time I did this session several weeks ago

kcavorsi
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Re: wolverine plan, anyone?

Post by kcavorsi » March 14th, 2018, 8:03 am

L4 today

2500m warmup

60' 1,116 strokes, 18.6spm Ref pace 1:42
184/186/188/184/186/188
Goal meters: 14,790
Meters rowed: 14,826

2500m cooldown

First 10 minutes or so felt a little rough, this was a 4am session, but settled in and felt better toward middle and end of the hour.

bob01
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Re: wolverine plan, anyone?

Post by bob01 » March 15th, 2018, 8:21 am

Hi when you say ref pace ... do you mean 2k pace and then use the L4 pace??

thanks Bob

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jackarabit
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Re: wolverine plan, anyone?

Post by jackarabit » March 15th, 2018, 8:48 am

Prescribed Level 4 paces indexed to [your] 2k PR pace [reference pace]

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

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bob01
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Re: wolverine plan, anyone?

Post by bob01 » March 15th, 2018, 8:53 am

Thank mate
...appreciated

kcavorsi
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Re: wolverine plan, anyone?

Post by kcavorsi » March 15th, 2018, 9:09 am

L4 again today

2500m warmup

60' 1,116 strokes 18.6 spm Ref pace 1:42
184/186/188/184/186/188
Goal meters: 14,790
Meters rowed: 14,826

2500m cooldown

bob01
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Re: wolverine plan, anyone?

Post by bob01 » March 15th, 2018, 3:57 pm

Hi... how do you manage to get the stroke rate so accurate..
. I'm impressed.

Change your name to The Metronome
..lol

kcavorsi
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Re: wolverine plan, anyone?

Post by kcavorsi » March 15th, 2018, 4:33 pm

Took some practice. I started with 30-40min L4 sessions at 17.8spm. The low stroke rates definitely took some getting used to, but these early workouts were not too taxing so really just tried to concentrate on keeping the prescribed rate and not worrying as much about pace. After a few sessions, got the hang of it and now I am able to hit my targets pretty consistently. There is some minor variation in rate and pace here and there, particularly during transitions form one rate to the the next. Personally, I like the challenge of hitting the targets, mentally focusing on 1-4 minute intervals at a time I think makes the hour go relatively quickly. All that said, I am very new the program, only in my 9th week so far.

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jackarabit
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Re: wolverine plan, anyone?

Post by jackarabit » March 15th, 2018, 5:24 pm

Bob, useful to have the odd rate sequences from the machar.net updated rate tables in the New Wolverine Plan Thread netography for a detailed understanding of what Cavorsi is doing in the “182” and “186” sequences:

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

M_71_5'-7"_164lb
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JerekKruger
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Re: wolverine plan, anyone?

Post by JerekKruger » March 15th, 2018, 6:22 pm

bob01 wrote: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.
Tom | 33 | 6'6" | 93kg

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kcavorsi
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Re: wolverine plan, anyone?

Post by kcavorsi » March 16th, 2018, 8:02 am

Today was L3

2500m warmup

Continuous 16K
Pace: 1:57.9
Time:1:02:54
Avg spm:26

2500m cooldown

bob01
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Re: wolverine plan, anyone?

Post by bob01 » March 16th, 2018, 12:05 pm

Hi Thanks for the information and advise... is there a link to the New Wolverine plan ... ive searched but ???

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