L4s, etc...the Wolverine(sque) Plan

[Paul Victory]

Very nice session Alan. =D> =D> =D> That's a big improvement and suggests that you are close to sub 7 2k form. Time to revisit your SB?

[strider77]

Cheers Paul

Based on 8 x 500 sessions and looking at my historical data I need to be averaging 1:41 for these for a sub 7 - 2k

So I reckon I am around 7:08 at the moment.

Hopefully by BRIC I will be ready for another sub 7 in a comp-only time I have managed this so far was BIRC 2008 at the NIA.

[Paul Victory]

I'd say you're a lot closer to sub 7 than you think Alan.

I, on the other hand, am going backwards. Today was scheduled to be an L3 after my rest day yesterday, but I couldn't resist having another go at this month's CTC. Felt OK for around 800m, but then the wheels fell off big time. I stopped rowing altogether for a couple of seconds and then remembered that I had promised myself that I wouldn't HD unless injured, so I kept going at around 1:50 to 1:55 pace. I did active rest during the two minutes and finished in 9:28.2 @ 1:49.1 pace (plus 530m rest in 2:10 - I know, too fast ), over 20 seconds slower than my CTC time two weeks ago.

Tomorrow is L1 and I'm thinking of having a go at the September CTC, which is not that far off the scheduled row in total distance. But I'll probably do it with mainly passive rest.

Paul V

[strider77]

Paul,

I am a little older than you ( A year and a half I think )and find that I am getting more of the types of sessions you refer to.

The 8 x 500 result was right out of the blue however it may be down to the fact that I was not exhausted BEFORE I started the session. I put this down to my making a decision to have at least 2 maybe even 3 days off a week if I have managed to do quality sessions.

I really struggled on Saturday on the Joan Van Blom CTC of 7684m only managing 1:58.2 pace then a desultory 10k on Sunday in over 42 mins, rest day Monday and hey presto Jam on Tuesday !

I took yesterday off as I deemed Tuesday a quality session and today did an easy recovery row of 14k.

Good luck with the 15 x 1 '/1' I will substitute it for my next L1 on Tuesday

[spidermac]

Nice 8x5 Strider =D> =D> . Paul chin up I agree with Strider that us older chaps need a bit more rest
SO 2nd go at 8x5 for me last time felt pretty tuff: Last sesh in brackets.

wup - 3k
R1 -1.45.8/34spm/163 (1.46.9/34spm/161HR)
R2 -1.45.7/34spm/166 (1.46.8/35spm/164HR) HR a bit hi at this stage!!
R3 -1.45.4/34spm/167 (1.46.7/35spm/166HR)
R4 -1.45.2/34spm/168 (1.46.5/35spm/167HR)
R5 -1.45.0/35spm/168 (1.46.2/35spm/168HR)
R6 -1.44.8/34spm/169 (1.46.0/37spm/168HR)
R7 -1.44.2/35spm/171 (1.45.7/37spm/168HR)
R8 -1.41.2/40spm/170 (1.44.9/43spm/167HR)
Av - 1.44.6/35spm/305W (1.46.2/36spm/14.09.8/292W)
CD - 2k
Comments - so a 1.6sec/500m improvement happy with that & spm down a wee bit. Pity I am off to Spain for 6 weeks in a weeks time will have to restart again but hopefully not as far back as my 1st session this year!!! Will try to do a lvl 4 & 5x1500 next week.

[strider77]

Cheers Spidey

Great improvement on your 500's well done =D>

[Paul Victory]

Today was the waterfall and I decided to be a bit more sensible on the recovery intervals and try to focus on getting my HR back down to a reasonable level. I managed to average 1:51.7, which is quite close to my target pace of 1:51.5, better than my 1:52.1 for the 5 x 1500 last Sunday and a lot better than my 4 x 2000 from this day last week.

Splits were as follows:

Split Time Pace Rating Heart Rate
3000 11:12.4 1:52.07 30 159
1500 6:58.4 2:19.47 21 119
2500 9:20.8 1:52.16 30 168
2000 9:24.3 2:21.07 21 129
2000 7:22.6 1:50.65 31 172
1500 6:43.0 2:14.33 23 139

7500 27:55.8 1:51.72 30 166
5000 23:05.7 2:18.57 21 129
12500 51:01.4 02:02.45 26 147

[gregsmith01748]

Paul: Awesome L2. I think everything, even going easy enough during rests needs practice to get good at. It took me months and a couple of lectures from Henry (hjs) before I got it through my thick skull.

[Paul Victory]

Thanks Greg. Not quite there yet, but getting closer.

Paul V

[Paul Victory]

Today was L4 day - 4 x 10', 3' 20" rest. I'm still struggling with these, but was determined to get the stroke rate right and counted the strokes over each two minute split. I though I had got it spot on, but still managed to mess up split 16. As usual, I struggled to match the target pace of 2:00 for R20 and 2:04 for R18. Someone please tell me that these are good for me and that it's worth persevering. [-o<

Details are as follows:

Split Pace Rating HR
493 2:01.70 20 123
476 2:06.05 18 124
485 2:03.71 20 127
480 2:05.00 18 130
490 2:02.45 20 133
479 2:05.26 18 132
487 2:03.20 20 136
476 2:06.05 18 136
490 2:02.45 20 141
480 2:05.00 18 141
490 2:02.45 20 141
479 2:05.26 18 142
490 2:02.45 20 146
484 2:03.97 18 148
497 2:00.72 20 152
487 2:03.20 19 149
495 2:01.21 20 153
482 2:04.48 18 152
494 2:01.46 20 156
490 2:02.45 18 157

4911 2:02.17 20 141
4813 2:04.66 18.1 141
9724 2:03.41 19 141

[Paul Victory]

I had an L2 scheduled for today, but decided to do a 30 minute TT instead of the scheduled 4 x 2k. My target was to break 8k and I just about achieved this, with 8013 meters @ 1:52.3 pace. Puts my 1:54.4 average for my last 4 x 2k 9 days ago into perspective.

Paul V

[strider77]

Very nice controlled Waterfall and stupendous 30 mins Paul =D> =D>

[Paul Victory]

Straight 12k L3 for me today. Last time I averaged 1:57.8, so I decided to start off at that pace today and see if I could achieve a negative split. It didn't feel that easy right from the start and by half way I was running on fumes. I think yesterday's 30 minutes TT was catching up on me. I managed to keep going around 1:58 pace until around the 8k mark when the wheels fell off.

I didn't want to HD, so I just kept going at as strong a pace as I could manage, but it was a real struggle. When I got to the last 500m or so, I managed to pick it up a bit, but I'm definitely glad tomorrow is my day off.

Splits were as follows:

Distance Time Pace Rating Heart Rate
1500 5:53.5 1:57.83 27 132
3000 5:53.3 1:57.77 27 145
4500 5:53.7 1:57.90 27 150
6000 5:56.0 1:58.67 27 153
7500 5:55.6 1:58.53 26 159
9000 5:59.4 1:59.80 26 158
10500 6:05.1 2:01.70 26 160
12000 5:56.4 1:58.80 27 166

12000 47:32.9 01:58.87 26 152

[spidermac]

Paul some very good sessions - a bit optimistic maybe after your 30min TT to do a fast 12k.
As promised my level 4 - decided to up the stroke count a bit - made quite a difference total sweatfest!!

Wup - 2k @ 2.04
176 - 2411m(+13)/18spm/2.04.4/142HR
180 - 2427m(+12)/18spm/2.03.6/160HR
184 - 2451m(+19)/18spm/2.02.3/165HR
180 - 2432m(+17)/18spm/2.03.3/166HR
Total - 40min/9720m(+ 61m)/18spm/186W
CD 2k@ 2.13.2
Comments - felt hard but doable!!.

[Paul Victory]

Nice session Spidermac. You seem to have a much better handle that I have on these restricted rows.

I'm due another L3 tomorrow and I hope ro pace this one a bit better after my day off.

Paul V

[strider77]

Nice L4 Spidey =D>

I decided to do the CTC last night as my L1 for this week so 15 x 1'/1' rest

Based on what Paul, Felton and John had managed I thought 1:44-1:45 was what I should be capable of however youthful exuberance got the better of me.

4408-1:42.1-38
296-1:41.3-37
295-1:41.6-35
300-1:40.0-37
292-1:42.7-38
298-1:40.6-39
290-1:43.4-38
292-1:42.7-38
290-1:43.4-39
291-1:43.0-39
294-1:42.0-39
291-1:43.0-38
292-1:42.7-38
294-1:42.0-40
294-1:42.0-39
297-1:41.0-40

Happy with the result if not with the Danish style stroke rate

[Paul Victory]

Excellent CTC Alan. =D> =D> =D> You're definitely coming into form and to be able to sustain that kind of stroke rate for 15 intervals is mind boggling. Have you decided yet whether you're going to take part in BRIC?

[strider77]

Cheers Paul

I am surprised at the jump in my CTC performance, I have compared myself over the years to Pete Marston's times as he always does the CTC and the best differential I have ever had with him was 8.3 secs/500 for the 5 x 5mins with 2 mins rest in June 2010 when I was rowing at my best. For the last year or so it has been nearer 10-11 secs /500.

In this CTC I am just 7.0 secs/500 behind so to my mind its the best relative CTC I have ever done

I would like to do BRIC but only if I can do myself justice, it would be nice to go under 7 mins for 2k again something I did not think I would be capable of but who knows....

[Paul Victory]

It would be great to see you at BIRC Alan. If your current form continues, you should definitely give it a go. Bronze medal time in February was around 7:08.

I did another L3 session today - 2 x 6k + 7'r. Target was to keep splits under 1:57 and I managed to achieve this by a small margin. I did the 7 minutes rest at 2:16.6 pace. Splits were as follows:

Distance Time Pace Rating Heart Rate
2000 7:47.5 1:56.88 28 140
4000 7:46.8 1:56.70 28 150
6000 7:46.2 1:56.55 28 157
8000 7:47.7 1:56.92 27 156
10000 7:46.5 1:56.62 27 164
12000 7:44.4 1:56.10 28 167

12000 46:39.1 01:56.63 27 155

[spidermac]

Strider U are the MAN!!!!!! =D> =D> =D>
Paul nice 2x6k & yes the level 4`s are good for you!!!
My last session before a 6 week climbing holiday so wanted to end on a high. Did the 5x1500/5R from Pete. Last times in ()
Wup - 2k
R1 - 1.53.5/27spm/162HR (1.54.9/27spm/161HR) - oops was targeting 1.54
R2 - 1.53.1/27spm/167HR (1.54.8/27spm/166HR) - well thats the pacing plan oot the windae!!! Time to enter the pain cave.
R3 - 1.52.6/28spm/167HR (1.54.5/27spm/167HR)
R4 - 1.52.1/29spm/168HR (1.54.0/28spm/166HR) - no guts no glory the last one is gonna hurt!!
R5 - 1.51.2/30spm/171HR (1.53.5/29spm/169HR) - it did!!!
AV - 1.52.5/28spm ( last 1.54.3/27spm)
CD - 2k
COmments - so a great session to end on just as I feel the fitness coming back!!! Spm a wee bit higher but not in Strider territory See U in 6 weeks!!! Keep up the good work.

[strider77]

Nice L3 Paul =D>

Cheers Spidey

Great way to end off mate-nice negative spliting and huge improvement =D>

Have a brilliant trip

[Huw Thomas]

Hi Y'all - shamed into some rowing

10k - sent off too fast and so it hurt!!

Code: Select all

Workout Summary - Oct 09, 2015
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Total-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|Strokes|-HR--
--|10000|39:52.8|10000|39:52.8|01:59.6|24.7| 0986  |177.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|Strokes|MaxHR
01|01000|03:57.9|01000|03:57.9|01:59.0|22.7| 0090  |142.0
02|02000|07:55.7|01000|03:57.8|01:58.9|23.7| 0094  |150.0
03|03000|11:53.3|01000|03:57.6|01:58.8|24.2| 0096  |158.0
04|04000|15:49.8|01000|03:56.4|01:58.2|24.9| 0098  |163.0
05|05000|19:46.7|01000|03:56.9|01:58.5|24.6| 0097  |164.0
06|06000|23:47.4|01000|04:00.7|02:00.4|24.7| 0099  |171.0
07|07000|27:52.2|01000|04:04.8|02:02.4|24.5| 0100  |167.0
08|08000|31:54.6|01000|04:02.4|02:01.2|25.0| 0101  |170.0
09|09000|35:55.3|01000|04:00.7|02:00.3|25.9| 0104  |177.0
10|10000|39:52.8|01000|03:57.6|01:58.8|27.0| 0107  |174.0

phew!

[Paul Victory]

Welcome back Huw! Not too bas for a first 10k after a long break.

I did a decent enough L2 yesterday after bailing on the CTC on Thursday. 5 x 1500m @ 1:51.9 pace. My legs were a bit tired after Thursday and I hit a speed bump in the 4th interval, averaging 1:53.2, but the other 4 were all sub 1:52.

Today was L4 day and I foolishly decided to do the IRL beforehand in order to put in an entry for this month. I did a modified Fletcher warm up (15 minutes at just over 2:00 pace with 30 second bursts at 1:50/1:45/1:40 after 9, 11 and 13 minutes). I'm due to do a 2k TT on Monday, so my plan was to use this as a marker for that, but I guess I wasn't really psyched up properly for a full on effort. I started off OK, but ran out of steam after about 500m and ended up doing the mile is 5:40.5 @ 1:45.8 pace, which is slower than I did the first 1852 meters in last month's CTC.

Anyway, I gave myself about 20 minutes to recover and set off on the L4, which was 2 x 20' r7'. It had been suggested that I try a lower DF, so I reduced it to 125 from my usual 132 or thereabouts. I found it very hard to get anywhere near my target pace of 2:00 at R 20 and 2:04 at R18, so I adjusted the damper setting (by bashing it with the handle) after about 3 minutes. This didn't seem to help and my pace got even slower. I began to wonder if the PM still thought I was at DF 125 and was recording my pace accordingly. That seems very unlikely, but I found I just couldn't get the pace anywhere close to target, no matter how hard I pulled.

I ended up with 9261m (+c1500r) in the 40 minutes and averaged 2:07.5 for R20 and 2:11.7 for R18. I checked the DF after the row and it was at 134. I did 15 minutes cool down at just under 2:05 pace to bring my total for the day to 19752m, so at least I made a decent contribution to the Fall Team Challenge.

Waterfall tomorrow, followed by the 2k TT on Monday. I think the TT might be something of a challenge and hope that I can at least go sub 7. My SB is 6:53.5, but it doesn't appear as if I am anywhere near than form at present.

Paul V

[strider77]

Welcome Huw great to see you erging after all that fantastic cycling you have been doing

Paul, I get tired just reading your training

I had a go at a 2K TT on Saturday and used the 1609 split for the IRC (5:46.4)-2k was 7:09.7 so a Season's Best by 4.4 secs it's about where I thought I was though I was hoping for 7:08 actually

15k yesterday at HR <140 -so around 2:08 pace

[Paul Victory]

Well done on the SB Alan. I had an OK waterfall yesterday. I did the 3k a bit faster than previously, but was slower on the 2.5k and 2k - overall time 1.7 seconds slower than previous attempt - 27:57.5 @ 1:51.8 pace.

I find the 2k TT very daunting psychologically, but was hoping to get somewhere near my SB of 6:53.5 this morning. I started off OK, but ran out of steam around the half way mark and it took a strong final 250m to get sub 7. Splits were as follows:

Distance Time Pace Rating Heart Rate
250 0:50.7 1:41.40 34 147
500 0:51.8 1:43.60 36 155
750 0:52.8 1:45.60 34 157
1000 0:53.1 1:46.20 34 158
1250 0:53.8 1:47.60 35 160
1500 0:54.0 1:48.00 32 161
1750 0:53.4 1:46.80 34 164
2000 0:49.6 1:39.20 36 165

2000 6:59.2 1:44.80 34 158

Tomorrow is supposed to be my day off, but I may put in some meters as we are coming up to the end of the FTC. I'll see how I feel tomorrow.

Paul V