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

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Paul Victory
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

I was scheduled to do a 4 x 3k L3 today, but I needed to go to the bank, which is beside the gym I joined last June, so I decided I would do today's session there. I've only been to the gym around 3 or 4 times since I joined and all I did was use the ergs - they have 7 model Ds with PM3s. The ergs are anchored, so I though it might be a good opportunity to have a go at some sprints.

So I did a modified Fletcher warm up (12 minutes at slightly over 2:00 pace, with three 30 second bursts at 1:50/1:45/1:40 pace) and then tackled the 100m. I managed to improve my SB by 0.2 seconds to 16.7 seconds and I then did the 500m, where I improved my SB by 0.5 seconds to 1:30.2. I had two more attempts at the 100m after that and scored 16.8 each time (with splits of 1:23.8 and 1:23.9, so very close to matching my first effort).

After a suitable pause, I set off on the 4 x 3k. I wasn't sure I would be able to complete this after doing the sprints, but decided I would take it one interval at a time and decide towards the end of each active rest interval if I was going to do another 3k. It was quite a struggle and I just about managed to do the first two intervals at 1:59.0 pace. At the end of the second 4 minute rest interval, I decided to call it a day. I then did a cool down row and, feeling slightly annoyed with myself for bailing on the L3, I did just over 25 minutes cool down at 2:04.1 pace. Total 17,691 meters for the day.

Tomorrow is L1 day and I'm planning to have another go at the CTC if I'm not feeling too knackered after today's efforts.

Paul V
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Well done Paul that's a lot of erging and very powerful too =D>

I have had the week from hell and so have only managed 5k on the Treadmill on Saturday and 30 mins at 2:02 pace on Tuesday, last night's 500s fell by the wayside due to domestic stuff and tonight has also gone for a ball of chalk :oops:

Will try to do the 8 x 500s tomorrow morning or tomorrow night- aghhhhhhhhhhhh :twisted:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

Thanks Alan

I know how you feel. I've just had a mad day where I've been on the go since the minute I got up. I barely managed 15 minutes to grab a bite of lunch and I'm now on my way into town for a lecture that ends around 9. I won't get home until nearly 10 tonight and I doubt I'm going to feel like jumping on the erg at that stage.

I'll try to get a decent session in tomorrow.
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Paul, sounds like you are having a few of life's little roadblocks thrown your way too :wink:

Did not make it last night either and too wiped out today will do the 500s on Satuday now and hopefully get back into the swing. :cry:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

Hope you got a chance to do the 500s today Alan. Having had an enforced extra day off on Thursday, I did Thursday's L1 on Friday - or, more accurately, I did the CTC as my L1 workout. Happy enough with a 74m improvement on my first attempt, but second guessing myself a bit on whether I slowed down more than I had to on the final 5 intervals.

Either way, it seemed to knock the stuffing out of me today when I went to do yesterday's scheduled L2 waterfall. I was aiming for 1:51 pace, but struggled right from the start to get the splits below 1:53 and saw a lot of 1:54s and 1:55s. I decided to just keep plugging away and hope that I would get a second wind at some stage. Both the 3k and the 2.5k were a real struggle , but I felt a bit better starting the final 2k (maybe because I was a bit more sensible with my pacing during the 2k rest period :roll: ) and I was averaging around 1:51 when my glasses went askew and when I tried to straighten them, they broke in two and fell off. :shock: Anyway, I put the two pieces on the table beside me and carried on, with my pace coming into view each time I moved forward on the slide and going all blurry each time I pushed back, I manged to complete the 2k in just over 1:52 pace, despite the few seconds I lost dealing with the disintegration of my glasses. :lol:

Splits were as follows:

Split Time Pace Rating Heart Rate
3000 11:26.3 1:54.38 30 120 :?:
1500 6:41.7 2:13.90 25 117
2500 9:31.6 1:54.32 30 156
2000 9:13.4 2:18.35 23 119
2000 7:28.5 1:52.12 30 165
1500 6:15.5 2:05.17 26 144

7500 28:26.4 1:53.76 30 147
5000 22:10.6 2:13.06 24 126
12500 50:36.9 02:01.47 27 136

I think the HR reading at the end of the 3k was a bit suspect, as my HR belt has been acting up a bit since I re-formatted my logcard (it was full), but the other readings seemed OK. I did 20 minutes cool down afterwards to bring my total for the day to just over 20k.

I'm trying to decide whether to do today's L4 tomorrow or just to do Sunday's scheduled L2 instead. I know that probably sounds a bit obsessive, but I figure if I start making too many exceptions to the scheduled sessions, there's a danger I might just stop following it altogether and I want to try sticking with it until BRIC.

Paul V

PS: I managed to put my glasses back together afterwards, but I'll need to call into my local SpecSavers to see if they can sort the problem out before I head off to Portugal on Thursday.
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

First the good news. I got my glasses fixed this afternoon.

Now the not so good news. Being undecided between doing an L2 or an L4 workout, I decided to do the IRL mile challenge. My PB of 5:23.2 was done under race conditions in Grimsby in 2011 and I figured I should be able to get under 5:30. Not so! #-o I'm not sure my heart was really in it, but my time was just over 10 seconds outside my PB at 5:33.3.

Anyway, having done my previous attempt at the IRL before doing an L4 session, I decided to do the same today. i just don't seem to be able to get the hang of these and I'm getting slower without getting any better at keeping to the specified rating. Finished around 300m short of my target distance, with 9525m @ 2:05.8. Splits were as follows:

Split Total Pace Rating HR
486 2:00.0 2:03.46 20 129
466 4:00.0 2:08.76 18 129
479 6:00.0 2:05.26 20 136
469 8:00.0 2:07.93 18 138
481 10:00.0 2:04.74 20 138
478 12:00.0 2:05.52 18 137
483 14:00.0 2:04.22 20 139
471 16:00.0 2:07.39 18 136
493 18:00.0 2:01.70 20 144
477 20:00.0 2:05.79 19 139
484 22:00.0 2:03.97 20 136
469 24:00.0 2:07.93 18 135
481 26:00.0 2:04.74 20 139
470 28:00.0 2:07.66 18 139
477 30:00.0 2:05.79 20 139
475 32:00.0 2:06.32 19 137
479 34:00.0 2:05.26 20 140
471 36:00.0 2:07.39 18 140
479 38:00.0 2:05.26 20 140
467 40:00.0 2:08.48 18 139

4822 20:00.0 2:04.43 20 138
4713 20:00.0 2:07.31 18.2 137
9535 40:00.00 2:05.85 19.1 137

In a way, I'm glad I forced myself to do an L4, as I have become very adept at finding reasons to dodge these sessions. :roll: But I just don't seem to be getting any better at doing these restricted rate rows and I guess it's evidence that my technique leaves a lot to be desired. :evil: #-o

I did 16 minutes cool down to finish with over 20k for the day for the second day in a row and I'm closing in on 2 million meters for the season, so I suppose it's not all bad.

Paul V
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Paul you are too hard on yourself your Mile time of 5:33.3 is excellent and bang on an extrapolated Sub 7 2k -I usually allow + 1.5 secs/500 so at 1:43.5 pace for the mile you are on Sub 7 pace =D> ^O^

I have had a really traumatic week so tried the 8 x500s on Saturday but just not happening for me at the moment, bailed after 4 having pretty much HD on Rep 3.

I did manage 2 x 10k yesterday with around 3 mins rest for water and wiping down in an average of 2:05.6

Back on the plan -this Tuesday as L1 4 x 1k
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Huw Thomas »

Hi Yall

great effort Paul 2mm is a great effort !!
Shame about BIRC

Never mind - trying to juggle rowing , work and cycling
Signed up for the Skeletonn Challenge and not done anything yet:

Steady row - I have had a sore back for the last week - so very gentle

Code: Select all

Workout Summary - Oct 27, 2015
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Total-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|Strokes|-HR--
--|11000|46:11.4|11000|46:11.4|02:06.0|22.5| 1039  |161.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|Strokes|MaxHR
01|05000|21:01.9|05000|21:01.9|02:06.2|22.7| 0477  |142.0
02|08000|33:33.7|03000|12:31.8|02:05.3|22.6| 0283  |154.0
03|10000|41:57.8|02000|08:24.2|02:06.0|21.9| 0184  |161.0
04|11000|46:11.4|01000|04:13.6|02:06.8|22.5| 0095  |159.0
Aged 61, 182 cm 80 kg.
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Tidy longer row Huw :wink:

I continue to struggle tried the 4 x 1k session on Wednesday and after the first at 1:45.4 pace HD on the 2nd and 3rd reps and did not bother with a 4th.

Cut my losses with a 5k warm down in 20:23 which felt good :D

Have had 2 days rest so will try the Waterfall tomorrow but will go for more modest targets-last time averaged 1:53 will be happy with 1:54 - ... or just to finish :lol: :roll:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

As Alan says, that was a nice steady row Huw. Alan, well done on retrieving something from the session. We all have off days.

I'm back in Alvor and feeling very frustrated. Tuesday was my scheduled day off and I didn't get any erging done on Wednesday or yesterday because I was too busy sorting out various things before I could head off. The erg in the gym in Alto (where I have my apartment) is still missing a monitor and the gym in Alvor now only has one functioning erg, which is very badly in need of a service and has a chain that is rusted and doesn't retract properly. It feels like I'm pulling a sled through a snowdrift.

I managed to plus away for an hour in total today (covering 14,854 meters), but I wouldn't describe it as a decent training session and I can't see myself paying a €5 gym fee tomorrow for a repeat performance. So I'm going to have to find another gym in a nearby town or use the onsite erg and try to guesstimate how many meters I'm covering.

Not a happy bunny. :evil:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Sorry to hear that Paul, hope you get sorted soon :wink:

Waterfall for me on Saturday, have lost a bit of conditioning due to lack of training and a stressful time due to work/family issues wanted to be conservative so rather than try to match my previous attempt when I was training well of 1:53.1- average I set the target at 1:54.0-good job I did !

3000 11:23.0-1:53.8-29-162-Way too fast should have been 1:55 pace and I knew I would pay :oops:
1000-5:07.2- 2:33.6-17
2500 9:37.4-1:55.4-30-164-highest I have seen this season, not recovered after 3k
1000 5:53.5-2:56.7-19-longer active rest
2000 7:30.6-1:52.6-31-EHR 160

7500 28:31.0-1:54.0-30
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Re: L4s, etc...the Wolverine(sque) Plan

Post by sander »

Time for the dreaded Wolverine/Pete Plan Waterfall session: 3km, 2.5km, 2km at 5 minutes rest.


I also started the 2.5km carefully. I usually give up a session somewhere at the beginning of the second interval. About a kilometer into the 2.5km I lost the fear and started to pull. The final 2km was fun.

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Code: Select all

Workout Summary - Nov 02, 2015
--|Total|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg|-Avg
--|Dist-|-Pace--|Watts|SPM-|-HR--|-HR--|-DPS|-SPI
--|07500|01:52.9|243.3|26.5|168.4|183.0|10.0|09.2
Workout Details</code>

[code]
#-|SDist|-SPace-|Watts|SPM-|AvgHR|MaxHR|DPS-|-SPI|Comments
01|00500|01:54.4|233.5|25.2|141.5|158.0|10.4|09.3|3km
02|00500|01:54.6|232.6|25.1|160.5|164.0|10.4|09.3|
03|00500|01:54.1|235.3|25.8|165.6|168.0|10.2|09.1|
04|00500|01:54.2|234.8|25.2|168.0|171.0|10.4|09.3|
05|00500|01:54.1|235.8|25.8|171.1|173.0|10.2|09.1|
06|00500|01:54.6|232.8|26.2|173.1|174.0|10.0|08.9|

Code: Select all

07|00500|01:54.0|235.9|26.3|154.4|173.0|10.0|09.0|2.5km
08|00500|01:54.0|236.4|26.3|170.0|172.0|10.0|09.0|
09|00500|01:53.6|239.0|26.4|173.1|175.0|10.0|09.0|
10|00500|01:51.9|249.8|26.3|176.4|178.0|10.2|09.5|
11|00500|01:50.7|257.7|27.6|179.3|180.0|09.8|09.3|

Code: Select all

12|00500|01:51.6|252.1|27.4|158.4|180.0|09.8|09.2|2km
13|00500|01:52.7|244.3|27.1|174.0|177.0|09.8|09.0|
14|00500|01:51.5|252.5|27.4|178.1|181.0|09.8|09.2|
15|00500|01:47.2|284.1|30.2|180.8|183.0|09.3|09.4|
Happy with the result.
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Huw Thomas »

Back feeling better

Back to the plan! Smooth and steady watching the back and no jerks!

Code: Select all

Workout Summary - Nov 04, 2015
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Total-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|Strokes|-HR--
--|07500|27:43.4|07500|27:43.4|01:50.9|28.5| 0791  |174.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|Strokes|MaxHR
01|01500|05:34.7|01500|05:34.7|01:51.6|28.3| 0158  |155.0
02|03000|11:08.7|01500|05:33.9|01:51.3|28.0| 0156  |161.0
03|04500|16:41.5|01500|05:32.9|01:51.0|28.1| 0156  |167.0
04|06000|22:13.6|01500|05:32.1|01:50.7|28.7| 0159  |167.0
05|07500|27:43.4|01500|05:29.8|01:49.9|29.5| 0162  |174.0
In the red in the last rep!
Aged 61, 182 cm 80 kg.
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

Nice waterfalls strider and sander (was that a 70s folk group? :lol: ) and nice 5 x 1500m Huw.

Nothing but steady distance for me at present due to the state of the ergs here in Alvor. Managed to do 73k in total over five days and took today off. Looking forward to getting back into a regular routine next week when I'm back home. In the meantime, it's wine, prawns and karaoke with an occasional session in the erg to balance things out!

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

Post by strider77 »

Very nice 1500s Huw
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

Finally got around to doing a WP (ish) session today. The advice I have been given is to taper in preparation for Saturdays PIRC and the suggestion was that I do 6 x 500m + 500r today and reduce by one interval each day until Thursday, taking Friday off. It was also suggested that I do the intervals at either L1 or L2 pace, depending on how I'm feeling. As the advice came from a very experienced 2k competitor, I figure I ought to follow it.

I was still feeling a bit tired after Saturday's HM, so I decided to do an L2 session, targeting 1:50 pace, with 2:10 pace for the rest intervals. I was feeling well enough after the first 5 to do a 'fast last' so I ended up doing the 6k in 23:34.7 (split 10:47.1 @ 1:47.8 pace, R 33 and 11:47.6 @ 2:07.9 pace, R 27). The first 5 intervals were all done at between 1:49.4 and 1:49.9 pace and the final one in 1:38.7.

I'll aim for L1 pace tomorrow assuming I'm feeling fully recovered. I've been experiencing some abdominal pain, which doesn't feel like I've pulled anything, nor does it feel like stomach cramps. I just hope it's not appendicitis or something similar. :shock:

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

Post by strider77 »

Good luck in the event Paul, although with the form you have at the moment I don't think luck comes into it :wink:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

Thanks Alan. I'm really just doing this as part of my build up for BRIC, but I expect the adrenaline will kick in once I reach the venue.
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

Today was 5 x 500m. Because I was tied for time, I only did 4 rest intervals. I did the 5 x 500m in 8:35.1 (average pace 1:43.0) and the rest intervals at an average pace of 2:07.4 (probably a bit faster than it should have been). I'm very tempted to have another go at the CTC tomorrow, but I'll try to exercise some restraint and stick with the 4 x 500m at race pace. :roll:

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

Post by Paul Victory »

I completed my taper tonight with 3 x 500m 500r. I did my usual 'modified Fletcher' warm up of 12 minutes at around 2:00 pace, with 30 second bursts at 1:50/1:45/1:40 pace after 6, 8 and10 minutes. This seems to give me the right balance between being fully warmed up and being tired because of too long a warm up.

Did the 500s in 1:42.5/1:42.6/1:42.8 and the 'rest' periods at 2:06.4/2:07.6/2:02.1 pace.

Looking forward to having a rest day tomorrow and then driving down to Limerick on Saturday morning for a 2k race at 11:56 a.m. and a 500m race at 3:24 p.m.

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

Post by gregsmith01748 »

Best of luck, Paul!
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

The very best of luck Paul :D
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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Paul Victory
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Paul Victory »

Thanks folks. Having a restful day today in preparation. 8)
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Jill
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Jill »

Paul, my capabilities are not quite up to the Wolverine(esque) Plan - the Ferret(esque) Plan sounds more in my line as a female ferret is called a Jill. :lol: :wink:

Good luck for tomorrow. :)
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Jill
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Jill »

Paul, my capabilities are not quite up to the Wolverine(esque) Plan - the Ferret(esque) Plan sounds more in my line as a female ferret is called a Jill. :lol: :wink:

Good luck for tomorrow. :)
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