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

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

Post by Paul Victory »

:lol: :lol: :lol:

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

Post by zootMutant »

Lower body weights today, followed by a 40-min L4. (I think someone hit me with a jelly-legs curse! :lol: )

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. :oops:

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

Post by zootMutant »

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. :shock:

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

Post by zootMutant »

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. :P

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

Post by zootMutant »

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. :P

Total meters today = 16,227

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

Post by Paul Victory »

Nice workout Zoot. You're really getting back into the swing of things!
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Re: L4s, etc...the Wolverine(sque) Plan

Post by zootMutant »

Paul Victory wrote:Nice workout Zoot. You're really getting back into the swing of things!
Thanks Paul!

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 :P

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

Post by strider77 »

Good stuff Zoot keep it up :wink:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Liefcat »

Well done, Zoot :!: =D> =D> =D> =D> Keep´em coming :!: :D
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Re: L4s, etc...the Wolverine(sque) Plan

Post by zootMutant »

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. :P

Total meters today = 16,711

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

Post by zootMutant »

Back on the Wolverine Plan. I like the Pete Plan, too, but there is a special place in my heart for wolverines.
wolverine.jpg
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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, :P
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Well done Zoot =D>
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Re: L4s, etc...the Wolverine(sque) Plan

Post by zootMutant »

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, :P
zoot

EDIT: to easy => too easy :oops:
Last edited by zootMutant on Tue Feb 21, 2017 5:38 pm, edited 1 time in total.
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Re: L4s, etc...the Wolverine(sque) Plan

Post by Grobi »

Nice workouts Zoot! If you keep going for another week I think sub 8 is on the cards :fswink:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

I used to love L4s they get you fit !

Well done Zoot =D>
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Re: L4s, etc...the Wolverine(sque) Plan

Post by zootMutant »

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

Post by Liefcat »

Well done, Zoot :!: =D> =D> Keeping the WP very much alive and getting back in the groove again with some solid and steady training :!: :D :D
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Keep it up Zoot !
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Re: L4s, etc...the Wolverine(sque) Plan

Post by zootMutant »

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. :lol:

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

Post by Liefcat »

Yeah, keep up the good work, Zoot :!:

I´m sure Emily will be proud if she finds out... :fswink:
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Re: L4s, etc...the Wolverine(sque) Plan

Post by zootMutant »

Liefcat wrote:Yeah, keep up the good work, Zoot :!:

I´m sure Emily will be proud if she finds out... :fswink:
Where is Emily? I miss her. :(
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

Me too, we are connected on Linked in and she is on FB too I believe. :D

Great work by the way Zoot =D>
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Re: L4s, etc...the Wolverine(sque) Plan

Post by strider77 »

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.

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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
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