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

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

Post by billwright »

Continuing the theme 5 x 1500 with 1 minute rest with the aim of doing a slow/quick/slow/quick/slow:

33:39.6 7500 22 02:14.6
06:54.4 1500 25 02:18.1
01:00.0 173
06:35.2 1500 25 02:11.7 Memories of a few years ago when this would have been sub 5' :lol:
01:00.0 151
06:50.4 1500 19 02:16.8
01:00.0 153
06:28.6 1500 23 02:09.5
01:00.0 122
06:51.1 1500 19 02:17.0
01:00.0 164

It worked pretty much in that I neg split the two faster reps and kept the rate fairly low for the most part. Hopefully, a few weeks of this and I'll be back on plan - the Wolverine(ish) plan that is.

Bill :fswink: :fswink:

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

Post by strider77 »

Well done Bill keep it up =D>

I have been doing mainly hour long rows with 10ks and just one faster set a week, CTC or as I did on Sunday 30 x 30 secs on 30 secs off.

Have done 2 x 10ks in the last 3 days, it gets quite boring doing just long pieces so to spice it up a bit on Friday morning I aim to do 10 x 1k with 1 min rest so sort of copying your approach :D
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Re: L4s, etc...the Wolverine(sque) Plan

Post by billwright »

strider77 wrote: Friday morning I aim to do 10 x 1k with 1 min rest so sort of copying your approach :D
That's where I'm aiming at this stage and then 5 x 2k with a 2 min rest. When I've got to that, I'll get back on plan. :roll:

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

Post by strider77 »

billwright wrote:-
That's where I'm aiming at this stage and then 5 x 2k with a 2 min rest. When I've got to that, I'll get back on plan. :roll:
It will be good to see this thread sparking back to life with the occasional visit from Huw and Greg and maybe even Colin now he is back on the erg again after his cycling exploits :D
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Re: L4s, etc...the Wolverine(sque) Plan

Post by gregsmith01748 »

strider77 wrote:
billwright wrote:-
That's where I'm aiming at this stage and then 5 x 2k with a 2 min rest. When I've got to that, I'll get back on plan. :roll:
It will be good to see this thread sparking back to life with the occasional visit from Huw and Greg and maybe even Colin now he is back on the erg again after his cycling exploits :D
I'm gonna keep reading, but I've decided to go and try out Rojabo for a while, so I probably won't be posting.

By the way, nice 5x1.5K there Bill.
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Re: L4s, etc...the Wolverine(sque) Plan

Post by billwright »

Right! I managed to link 5x2k into one piece today:

45:55.9 10000 22 02:17.7
08:59.3 2000 22 02:14.8
08:52.4 4000 23 02:13.1
09:40.9 6000 23 02:25.2
08:58.0 8000 25 02:14.5
09:25.2 10000 22 02:21.3

The third and fifth were deliberately slower to recover from the previous sectors but just cracking 10k non-stop was a lift. So Monday, I'll start on the plan again with 8x500 3'r and see where I am.

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

Post by strider77 »

Well done Bill =D>

Mike Caviston suggests 5' centres as he calls them for the 500s so I usually take 3 and a half minutes but I don't think there is a lot of difference.

Greg, Rojabo seems very hard and based on what seems like the same general premise as the L4s, some of the sessions Rocket Roy has been doing look insanely hard-maybe I should try them :lol: ?
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

A bit of a failed session at 7 a.m.this morning.

I wanted to do 10 x 1k with 1 min rest aiming for 1:55-56 so that would predict a 10K at around 1:57 pace or 39 mins which is a short term goal.

However typically I went off too fast and after the 7th it was clear I had over done it on the first few reps so I bailed :oops:

The damage was as follows :-

26:46.3-1:54.7-27

3:46.3-1:53.2-28
3:48.5-1:54.2-29
3:49.4-1:54.7-29
3:48.6-1:54.3-26
3:49.0-1:54.5-27
3:51.4-1:55.7-27
3:53.1-1:56.5-27
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Re: L4s, etc...the Wolverine(sque) Plan

Post by gregsmith01748 »

strider77 wrote:Well done Bill =D>

Mike Caviston suggests 5' centres as he calls them for the 500s so I usually take 3 and a half minutes but I don't think there is a lot of difference.

Greg, Rojabo seems very hard and based on what seems like the same general premise as the L4s, some of the sessions Rocket Roy has been doing look insanely hard-maybe I should try them :lol: ?
Rojabo is hard, but should not be insanely so. It all depends on the testing. If you push very hard in the power test, you end up with stroke powers that are very challenging in the workouts, if you pay attention to the directions and row "firmly", then you get something a bit more reasonable. I think that's what's going on with Roy, his pace for 20 spm is nearly 3 seconds faster than mine, but I suspect that I would not be 12 seconds slower than him on over a 2k.

The weird bit is that, all workouts, even the so called endurance workout end up driving my heart rate way up above my threshold. I suspect I'll get used to it, but right now I am tired, sore and ravenous!
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Re: L4s, etc...the Wolverine(sque) Plan

Post by billwright »

strider77 wrote: Mike Caviston suggests 5' centres as he calls them for the 500s so I usually take 3 and a half minutes but I don't think there is a lot of difference."

I somehow got it into my brain (what's left of it :lol: ) that it was 5' rest so there's the set below:

15:25.5 4000 28 01:55.6
01:57.1 500 28 01:57.1
01:57.0 500 27 01:57.0
01:56.8 500 28 01:56.8
01:56.2 500 29 01:56.2
01:55.9 500 27 01:55.9
01:55.5 500 29 01:55.5
01:54.8 500 29 01:54.8
01:52.1 500 30 01:52.1

The last time I did this was 10 June before my back surgery and the split average then was 1:51.7, so less than 4" loss. Result! :lol: I think that I'll stick with the 5' rest for a while as it makes for a nice long session.

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

Post by strider77 »

I agree with you Greg, Roy always makes it very very hard-thats why is he is a multiple workd champion and world record holder I guess :D

Well done Bill =D>

Sunday I did an L4-180 based on ref pace of 1:47

Quite pleased started slow and tried to hold a fair effort :D

40'-9367-2:08.1-17.6 (+ 75)
2319(-4)
2341(+18)
2349(+26)
2358(+35)

dps=13.25m which is OK, total number of strokes 707(720)

This morning I did the 8 x 500 with 3.5 ' rest I hate this session and at 7 a.m its no picnic

Decided to start slow as I have a habit of overcooking it
14:00.9-1:45.0-34
1:46.9-30
1:44.2-33
1:44.5-34
1:44.4-36
1:45.1-35
1:45.9-33
1:45.2-36
1:44.0-36

Back to L4 again tomorrow :wink:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by billwright »

Good stuff Alan. =D> =D> Your 8x500 was 10 seconds per split faster than me. I could cry :cry: . It's only a couple of years ago that we were on terms :lol:

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

Post by billwright »

Best laid plans of mice & etc............... Started of on an L4 but realised after about 300 metres that it was putting too much strain on my lower back so converted the deal to a series of slow/faster 500m reps with one flat out ( :lol: ) in the middle:

04:40.6 1000 18 02:20.3
02:13.1 500 27 02:13.1
02:20.0 500 23 02:20.0
02:16.2 500 22 02:15.6
02:23.1 500 22 02:23.1
02:07.5 500 24 02:07.50
2:27.1 500 22 02:26.5
01:46.1 500 31 01:46.1
02:21.0 500 23 02:21.0
02:34.1 500 23 02:34.1
02:25.8 500 22 02:25.8
04:46.5 1000 23 02:23.3
02:42.4 500 20 02:41.4


Hopefully it will do me some good

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

Post by strider77 »

billwright wrote:- Good stuff Alan. =D> =D> Your 8x500 was 10 seconds per split faster than me. I could cry :cry: . It's only a couple of years ago that we were on terms
Bill you are very kind but we were never on terms, you beat me by a good 12 secs at Grimsby in 2011 and again at the first Madchester when you set the incredible time of 5:17 for the mile when I did 5:29-you in Devon me in Manchester.

Also in my opinion if your back had not given out you would have won the Worlds and then the British.

But I am not proud I'll take any plaudits :lol:

This morning I just did 20 mins-5018m-1:59.5 as was not in the mood for killing myself :D
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Re: L4s, etc...the Wolverine(sque) Plan

Post by billwright »

Like you Alan - not in the mood for self slaughter so a languid session today with no real aim but to improve fitness I guess:

02:20.8 500 25
02:28.5 500 22
02:05.9 500 24
02:16.8 500 23
02:58.8 750 26
03:29.5 750 20
02:55.4 750 28
03:24.0 750 24
03:32.1 750 23

The two in red were the hard work reps sub 2:00 splits.

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

Post by strider77 »

Well done Bill, perfect practice prevents p... p... performance as we all know :lol:

I had a lie in today as the 7 a.m. rows were getting a bit much.

I have an hour planned tonight, depends on how I feel as to how it goes might do it as an L4 or just straight through.

I think it was the L4s that were the cornerstone of your own success so maybe leaning towards that.

Tomorrow nice early morning swim for a change, then back on it Friday morning :wink:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Huw Thomas »

Hi yall :D

glad you are keeping at it - nice sessions both!

Lazy yesterday - missed a cycle causeit was raining :oops:

today hard 30 mins online L3 ste\ady

Code: Select all

Workout Summary - Aug 20, 2014
--|Total|-Total-|Total|-Total-|--Avg--|Avg-|-Max-
--|Dist-|-Time--|Dist-|-Time--|-Pace--|SPM-|-HR--
--|07704|30:00.0|07704|30:00.0|01:56.8|27.1|171.0
Workout Details
#-|EDist|-Etime-|SDist|-Split-|-SPace-|SPM-|MaxHR
01|02560|10:00.0|02560|10:00.0|01:57.2|27.4|153.0
02|05115|20:00.0|02555|10:00.0|01:57.4|26.5|163.0
03|07704|30:00.0|02589|10:00.0|01:55.9|27.3|171.0
te 3.7

steady LT stuff with a push at the end 2k cd 8:59.8 :oops:
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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 »

Cheers Huw-nifty 30 mins considering you are a two wheels man nowadays rather than a metal mistress sort of chap =D> :lol:

I commuted my hour yesterday as it was getting to be hard work :oops:

Ended with 10,000-39:55.2-1:59.7-25

Nice 30 or so lengths of crawl in the local pool this morning before Brekkie :D
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Huw Thomas »

strider77 wrote:Cheers Huw-nifty 30 mins considering you are a two wheels man nowadays rather than a metal mistress sort of chap =D> :lol:

I commuted my hour yesterday as it was getting to be hard work :oops:

Ended with 10,000-39:55.2-1:59.7-25

Nice 30 or so lengths of crawl in the local pool this morning before Brekkie :D
Nice and steady does it Alan - very respectable 10k
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Re: L4s, etc...the Wolverine(sque) Plan

Post by billwright »

Another lolling day which started as an L4 but quickly degenerated into a pick and mix 500m session with one of them not too bad but the rest were lay Sunday afternoon:

06:53.1 1500 21 0
02:25.0 500 25 0
02:30.6 500 21 0
02:22.8 500 24 0
02:29.0 500 17 0
02:33.8 500 22 0
02:33.3 500 21 0
02:00.7 500 25 0
06:51.3 1500 21 0
02:28.2 500 20 0

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

Post by strider77 »

Cheers Huw :wink:

Bill- interesting mix looks like one of my sessions :lol:

I want to try and give the WP a good go as I dipped into it back in 2009 for a while when this thread was vibrant with the likes of William K, Stumpy, Emily who started it, Spider and you joined us in late 2009 I think.

However I did not stick with it for very long and tended to do the L4s a bit haphazardly, I am going to give it a proper go and see if I can stick with it.

It obviously works, Richard Steventon follows it and he has not done so bad :lol:

Tonight with be a longish L3 and L2 tomorrow-4 x 2ks aghhhhhhhhh but starting conservatively which will be a first for me.
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Re: L4s, etc...the Wolverine(sque) Plan

Post by billwright »

Finally managed to complete a session with an L2 and an aim of a 2:07 average split:

25:14.3 6000 25 02:06.1
06:19.8 1500 25 02:06.6
06:20.8 1500 25 02:06.9
06:20.1 1500 25 02:06.7
06:13.6 1500 27 02:04.5

First three all in the target area and the last one was done with some coaching from Trish as I was definitely struggling. I've done this L2 twice this season (before my surgery) and the average splits were 2:07.5 and 2:03.2 four weeks later so maybe I haven't lost as much fitness/strength as I thought. I just need more application. :lol:

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

Post by billwright »

Had another crack at L4 today but in bite size chunks of 2 x10 minutes with active rest.

Splist should have been 2:18/2:13/2:08 so I was close but no cigar

10:00.0 2249 17 0 02:13.5
02:00.0 443 16 0 02:15.4
04:00.0 454 18 0 02:12.1
06:00.0 472 20 0 02:07.1
08:00.0 439 17 0 02:16.6
10:00.0 438 16 0 02:16.9

04:00.0 789 20 0 02:32.4

10:00.0 2247 17 0 02:13.5
02:00.0 436 16 0 02:17.6
04:00.0 451 17 0 02:13.0
06:00.0 469 20 0 02:07.9
08:00.0 453 18 0 02:12.4
10:00.0 438 17 0 02:16.9


Next task is to try for three then start linking them.

Bill :fswink: :fswink:

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

Post by billwright »

Sort of an L2 today. 4 x 2k with 3' r. First one was a warm up and the next three, going hard at it with Dave's OCD task in mind. The best I could do was 3 our of 4 but as ne said, it did make the reps seem to go more quickly :lol:

09:17.6 2002 23
03:00.0 583 22
09:05.4 2000 23
03:00.0 591 22
08:59.5 2000 24
03:00.0 567 21
08:52.7 2000 23
03:00.0 559 21
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Well done Bill -you are on the way back-keep it up =D>

I tend to steer clear of my PC at the weekend as I am on it for my job in the week pretty much all day Monday to Friday so quite a bit to report.

Friday-Long L3 HR capped at 140 quite pleased as average was nearer 134 just went over 140 in the last minute

70'-16762-2:05.2-25
2368-2:06.6-21-123
2403-2:04.8-25-131
2418-2:04.60-27-134
2416-2:04.1-27-134
2397-2:05.1-27-134
2386-2:05.7-24-138
2374-2:06.3-23-138 (EHR142)

Sunday-L4-40'-180 based on Ref Pace of 1:47 so 2323 giving 9292 for 40'
40'-9419-2:07.5-18 (+127)
2366(+43)
2350(+27)
2349(+260
2354(+31)

Today-L4-40'-180
40'-9400-2:07.6-18(+108)
2292(-31)
2339(+16)
2354(+31)
2416(+93)

Very weak on the first 10mins it was 7 a.m. maybe I was still asleep :lol:
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