L4s, etc...the Wolverine(sque) Plan
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- Paul Victory
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Re: L4s, etc...the Wolverine(sque) Plan
Thanks Jill.
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Lower body weights today, followed by a 40-min L4. (I think someone hit me with a jelly-legs curse! )
I haven't done a 2k in about 3 years, so picked my reference pace somewhat at random.
I chose a 2k reference pace of 2:08. Which means my wu/cd pace is 3:00.
10 min 168s - 2'/2'/2'/2'/2' at a pace of 2:40/2:35/2:40/2:35/2:40 with a stroke rate of 16/18/16/18/16 then repeat 3 more times.
My stroke rate was all over the place and my pace was a little high, so I won't go into details. On pace, I should have hit 1899 metres per each 10' segment.
1st 10' - 1894 = -5 m
2nd 10' - 1905 = +6 m
3rd 10' - 1907 = +8 m
4th 10' - 1908 = +9 m
The overshooting was not due to excess power, but to my stroke creeping up on the 16 spm segments.
My heartrate was in the upper end of UT1, so my reference pace is probably a little optimistic, but it's early days, yet, so I'll leave it where it is.
A lot of driving tomorrow, so I don't know if I'll be able to squeeze in a workout or not. If not, then tomorrow will be a rest day and I'll be back on Wednesday.
Cheers,
zoot
I haven't done a 2k in about 3 years, so picked my reference pace somewhat at random.
I chose a 2k reference pace of 2:08. Which means my wu/cd pace is 3:00.
10 min 168s - 2'/2'/2'/2'/2' at a pace of 2:40/2:35/2:40/2:35/2:40 with a stroke rate of 16/18/16/18/16 then repeat 3 more times.
My stroke rate was all over the place and my pace was a little high, so I won't go into details. On pace, I should have hit 1899 metres per each 10' segment.
1st 10' - 1894 = -5 m
2nd 10' - 1905 = +6 m
3rd 10' - 1907 = +8 m
4th 10' - 1908 = +9 m
The overshooting was not due to excess power, but to my stroke creeping up on the 16 spm segments.
My heartrate was in the upper end of UT1, so my reference pace is probably a little optimistic, but it's early days, yet, so I'll leave it where it is.
A lot of driving tomorrow, so I don't know if I'll be able to squeeze in a workout or not. If not, then tomorrow will be a rest day and I'll be back on Wednesday.
Cheers,
zoot
- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Same as Monday.
Lower body weights, followed by a 40-min L4.
Felt much stronger today: pulse rate lower, splits faster. My stroke rate is still flopping around like newly-landed fish, though.
I do fine for a while, then my mind wanders and then it takes 15 strokes to get back on target, and by then it's time to change to the next target.
Just need to focus harder.
Lower body weights, followed by a 40-min L4.
Felt much stronger today: pulse rate lower, splits faster. My stroke rate is still flopping around like newly-landed fish, though.
I do fine for a while, then my mind wanders and then it takes 15 strokes to get back on target, and by then it's time to change to the next target.
Just need to focus harder.
- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Lower body weights today, followed by a 50-min L4.
Much easier than my last two L4s even though the duration was 10 min longer. (AHR 128 vs 132 vs 139)
2k reference: 2:08
wu/cd pace: 3:00
50 min with 10 min segments
168/172/172/168/168
168 = 2'/2'/2'/2'/2' at a pace of 2:40/2:35/2:40/2:35/2:40 with a stroke rate of 16/18/16/18/16
172 = 2'/2'/2'/2'/2' at a pace of 2:35/2:40/2:35/2:40/2:35 with a stroke rate of 18/16/18/16/18
1st 10' - 1900 = +1 m
2nd 10' - 1916 = +5 m
3rd 10' - 1917 = +6 m
4th 10' - 1902 = +3 m
5th 10' - 1911 = +0 m
Coming along very nicely.
Cheers,
zoot
Much easier than my last two L4s even though the duration was 10 min longer. (AHR 128 vs 132 vs 139)
2k reference: 2:08
wu/cd pace: 3:00
50 min with 10 min segments
168/172/172/168/168
168 = 2'/2'/2'/2'/2' at a pace of 2:40/2:35/2:40/2:35/2:40 with a stroke rate of 16/18/16/18/16
172 = 2'/2'/2'/2'/2' at a pace of 2:35/2:40/2:35/2:40/2:35 with a stroke rate of 18/16/18/16/18
1st 10' - 1900 = +1 m
2nd 10' - 1916 = +5 m
3rd 10' - 1917 = +6 m
4th 10' - 1902 = +3 m
5th 10' - 1911 = +0 m
Coming along very nicely.
Cheers,
zoot
- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Upper body weights today, followed by a 60-min L4.
Slightly harder than my last workout: not as intense, but 10' longer. I tried to focus on my stroke rate while letting the pace wander a bit... as long as it was faster than the target pace.
2k reference: 2:08
wu/cd pace: 3:00
60 min with 10 min segments
168_172_168_172_168_172
168 = 2'_2'_2'_2'_2' at a pace of 2:40_2:35_2:40_2:35_2:40 with a stroke rate of 16_18_16_18_16
172 = 2'_2'_2'_2'_2' at a pace of 2:35_2:40_2:35_2:40_2:35 with a stroke rate of 18_16_18_16_18
1st 10' - 1910 = +11 m
2nd 10' - 1926 = +15 m
3rd 10' - 1905 = +6 m
4th 10' - 1917 = +9 m
5th 10' - 1907 = +8 m
6th 10' - 1921 = +5m
Coming along very nicely.
Total meters today = 16,227
Cheers,
zoot
Slightly harder than my last workout: not as intense, but 10' longer. I tried to focus on my stroke rate while letting the pace wander a bit... as long as it was faster than the target pace.
2k reference: 2:08
wu/cd pace: 3:00
60 min with 10 min segments
168_172_168_172_168_172
168 = 2'_2'_2'_2'_2' at a pace of 2:40_2:35_2:40_2:35_2:40 with a stroke rate of 16_18_16_18_16
172 = 2'_2'_2'_2'_2' at a pace of 2:35_2:40_2:35_2:40_2:35 with a stroke rate of 18_16_18_16_18
1st 10' - 1910 = +11 m
2nd 10' - 1926 = +15 m
3rd 10' - 1905 = +6 m
4th 10' - 1917 = +9 m
5th 10' - 1907 = +8 m
6th 10' - 1921 = +5m
Coming along very nicely.
Total meters today = 16,227
Cheers,
zoot
- Paul Victory
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Re: L4s, etc...the Wolverine(sque) Plan
Nice workout Zoot. You're really getting back into the swing of things!
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Thanks Paul!Paul Victory wrote:Nice workout Zoot. You're really getting back into the swing of things!
I'm at that beginner stage where progress is very rapid. So I bumped up my reference pace to keep the L4s at a UT1 level instead of slipping into the UT2 area.
Today: upper body weights, followed by a 40-min L4.
TE 3.0; EPOC 62; AHR 128
2k reference: 2:04 (was 2:08)
wu/cd pace: 2:55
40 min with 10 min segments
168_168_168_168
168 = 2'_2'_2'_2'_2' at a pace of 2:35_2:30_2:35_2:30_2:35 with a stroke rate of 16_18_16_18_16
I set the wrong split interval, so I really don't know how well I did (number-wise), but the workout was very hard. Heart rate stayed in the UT1 range, but my thighs and back muscles are sore. I'll need to take a day off tomorrow to help the back muscles recover.
Total meters today = 14,645
Cheers,
zoot
- strider77
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Re: L4s, etc...the Wolverine(sque) Plan
Good stuff Zoot keep it up
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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Re: L4s, etc...the Wolverine(sque) Plan
Well done, Zoot =D> =D> =D> =D> Keep´em coming
Old enough to know better - young enough to do it anyway
- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Thanks Alan and Erik!
Lower body weights today, followed by another 60-min L4. Was feeling it in my thighs and lower back during the last 10 min. Workout ended up being solidly in the UT1 range, which is what I expect from an L4.
2k reference: 2:04
wu/cd pace: 2:55
60 min with 10 min segments
168_172_168_172_168_172
168 = 2'_2'_2'_2'_2' at a pace of 2:40_2:35_2:40_2:35_2:40 with a stroke rate of 16_18_16_18_16
172 = 2'_2'_2'_2'_2' at a pace of 2:35_2:40_2:35_2:40_2:35 with a stroke rate of 18_16_18_16_18
1st 10' - 1972 = +11 m
2nd 10' - 1976 = +2 m
3rd 10' - 1972 = +11 m
4th 10' - 1983 = +9 m
5th 10' - 1971 = +10 m
6th 10' - 1980 = +6 m
Coming along very nicely.
Total meters today = 16,711
Cheers,
zoot
Lower body weights today, followed by another 60-min L4. Was feeling it in my thighs and lower back during the last 10 min. Workout ended up being solidly in the UT1 range, which is what I expect from an L4.
2k reference: 2:04
wu/cd pace: 2:55
60 min with 10 min segments
168_172_168_172_168_172
168 = 2'_2'_2'_2'_2' at a pace of 2:40_2:35_2:40_2:35_2:40 with a stroke rate of 16_18_16_18_16
172 = 2'_2'_2'_2'_2' at a pace of 2:35_2:40_2:35_2:40_2:35 with a stroke rate of 18_16_18_16_18
1st 10' - 1972 = +11 m
2nd 10' - 1976 = +2 m
3rd 10' - 1972 = +11 m
4th 10' - 1983 = +9 m
5th 10' - 1971 = +10 m
6th 10' - 1980 = +6 m
Coming along very nicely.
Total meters today = 16,711
Cheers,
zoot
- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Back on the Wolverine Plan. I like the Pete Plan, too, but there is a special place in my heart for wolverines.
L1 -- 8 x 500m r4:00 -- 16:11.0 -- 2:01.3
Reading the WP notes, I was supposed to do my first 8x500 at my 2k pace (which Peter and I think will be around 2:02.5). It seemed pretty easy. Next week I'll knock a second off that pace and have another go.
Later this week I'll do a 4x2k for my L2 workout.
L1 -- 8 x 500m r4:00 -- 16:11.0 -- 2:01.3
Reading the WP notes, I was supposed to do my first 8x500 at my 2k pace (which Peter and I think will be around 2:02.5). It seemed pretty easy. Next week I'll knock a second off that pace and have another go.
Later this week I'll do a 4x2k for my L2 workout.
dist pace spm EHR
---- ------ ---- ---
500m 2:02.2 30 147
500m 2:02.6 29 151
500m 2:02.6 28 155
500m 2:02.7 28 156
500m 2:02.5 28 156
500m 2:02.4 28 156
500m 2:02.2 29 158
500m 1:53.8 33 167
Cheers, - strider77
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Re: L4s, etc...the Wolverine(sque) Plan
Well done Zoot =D>
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- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Thanks Alan!
My first L4 since early last year. Don't really know where I stand. My recent 2k was 2:03, but I think it should be closer to 2:00. So that's what I used as a reference pace. Even so, it felt too easy, so I concentrated on hard, even pulls at the assigned stroke rate and let the pace fall at whatever was sustainable.
L4 - TE 3.6 - EPOC 94 ml/kg - AHR 131 - MHR 142
2k reference: 2:00
wu/cd pace: 2:49
40 min with 10 min segments
168_172_168_172
168 = 2'_2'_2'_2'_2' at a pace of 2:30_2:25_2:30_2:25_2:30 with a stroke rate of 16_18_16_18_16
172 = 2'_2'_2'_2'_2' at a pace of 2:25_2:30_2:25_2:30_2:25 with a stroke rate of 18_16_18_16_18
1st 10' - 2035 = +7 m
2nd 10' - 2079 = +38 m
3rd 10' - 2088 = +60 m
4th 10' - 2099 = +58 m
I was steadily pulling 2:26 @ 16 and 2:22 @ 18.
Total meters today = 9,356
Cheers,
zoot
EDIT: to easy => too easy
My first L4 since early last year. Don't really know where I stand. My recent 2k was 2:03, but I think it should be closer to 2:00. So that's what I used as a reference pace. Even so, it felt too easy, so I concentrated on hard, even pulls at the assigned stroke rate and let the pace fall at whatever was sustainable.
L4 - TE 3.6 - EPOC 94 ml/kg - AHR 131 - MHR 142
2k reference: 2:00
wu/cd pace: 2:49
40 min with 10 min segments
168_172_168_172
168 = 2'_2'_2'_2'_2' at a pace of 2:30_2:25_2:30_2:25_2:30 with a stroke rate of 16_18_16_18_16
172 = 2'_2'_2'_2'_2' at a pace of 2:25_2:30_2:25_2:30_2:25 with a stroke rate of 18_16_18_16_18
1st 10' - 2035 = +7 m
2nd 10' - 2079 = +38 m
3rd 10' - 2088 = +60 m
4th 10' - 2099 = +58 m
I was steadily pulling 2:26 @ 16 and 2:22 @ 18.
Total meters today = 9,356
Cheers,
zoot
EDIT: to easy => too easy
Last edited by zootMutant on Tue Feb 21, 2017 5:38 pm, edited 1 time in total.
- Grobi
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Re: L4s, etc...the Wolverine(sque) Plan
Nice workouts Zoot! If you keep going for another week I think sub 8 is on the cards
Athletes row, others just play games
Peter
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Peter
55y, 1,89m, 85kg
- strider77
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Re: L4s, etc...the Wolverine(sque) Plan
I used to love L4s they get you fit !
Well done Zoot =D>
Well done Zoot =D>
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- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Thanks Alan and Peter!
Yes, Alan, I love the L4s too; they are almost meditative.
My elbow seems completely healed, but I'm still cautious about pushing too hard.
Today was an upper body weights session. Tomorrow will be lower body weights in the morning and then an L2 (4 x 2k) in the evening. (If I'm still awake.)
Cheers,
zoot
Yes, Alan, I love the L4s too; they are almost meditative.
My elbow seems completely healed, but I'm still cautious about pushing too hard.
Today was an upper body weights session. Tomorrow will be lower body weights in the morning and then an L2 (4 x 2k) in the evening. (If I'm still awake.)
Cheers,
zoot
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Re: L4s, etc...the Wolverine(sque) Plan
Well done, Zoot =D> =D> Keeping the WP very much alive and getting back in the groove again with some solid and steady training
Old enough to know better - young enough to do it anyway
- strider77
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Re: L4s, etc...the Wolverine(sque) Plan
Keep it up Zoot !
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- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Thanks Alan and Eric!
It has been a busy week and this was the first chance I had to treat myself to a very special L2 workout.
L2 -- 4 x 2k, r8:00 -- 34:07.5 -- 2:07.9
Total meters today = 14,661
It has been a busy week and this was the first chance I had to treat myself to a very special L2 workout.
L2 -- 4 x 2k, r8:00 -- 34:07.5 -- 2:07.9
Distance Time Pace Watts spm EHR
-------- ------ ------ ----- ---- ---
2,000m 8:39.3 2:09.8 160 25 145
2,000m 8:33.6 2:08.4 165 26 149
2,000m 8:30.3 2:07.5 169 27 153
2,000m 8:24.3 2:06.0 175 29 158
As you can see, I started off fairly conservatively so I could get a marker without killing myself. The last rep was hard, but not a max effort. (Although the last 200m were!)Total meters today = 14,661
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Re: L4s, etc...the Wolverine(sque) Plan
Yeah, keep up the good work, Zoot
I´m sure Emily will be proud if she finds out...
I´m sure Emily will be proud if she finds out...
Old enough to know better - young enough to do it anyway
- zootMutant
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Re: L4s, etc...the Wolverine(sque) Plan
Where is Emily? I miss her.Liefcat wrote:Yeah, keep up the good work, Zoot
I´m sure Emily will be proud if she finds out...
- strider77
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Re: L4s, etc...the Wolverine(sque) Plan
Me too, we are connected on Linked in and she is on FB too I believe.
Great work by the way Zoot =D>
Great work by the way Zoot =D>
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- strider77
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Re: L4s, etc...the Wolverine(sque) Plan
I've been mainly doing longer stuff to keep Greg company on his marathon training but as he has been travelling a lot he has not been able to erg as much as he would like.
So I took the opportunity to throw in a WP session last night-L1 4x 1k with 6' rest
Its been a while so gave myself what I hoped would be a softish target of 1:52, got it about right I think.
14:41.9-4000-1:50.2-34 Using DF131
3:42.5-1:51.2-33
3:40.9-1:50.4-32
3:40.5-1:50.2-34
3:37.9-1:48.9-37
So I took the opportunity to throw in a WP session last night-L1 4x 1k with 6' rest
Its been a while so gave myself what I hoped would be a softish target of 1:52, got it about right I think.
14:41.9-4000-1:50.2-34 Using DF131
3:42.5-1:51.2-33
3:40.9-1:50.4-32
3:40.5-1:50.2-34
3:37.9-1:48.9-37
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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