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

[spidermac]

Great pace at those spms Ian.

[Iain]

Ian, Its up to you re doing L4i rather than normal L4. But the plan calls for lower stroke rates continuous for at least 40'. Also I think that Mike did the L4i's with breaks between the sequences. Maybe try something similar to Spider? That is alternating 180 (as for your current sequence but 2SPM lower throughout) & 184 (3' in turn at R16; R18 & R20 then 1' R22. If you don't like R16, perhaps my R192 (3' R18, then 2' each of R20,R18 & R20 before 1' R22? You could also do some of the Official R188 or R192 which are alternating 2' R18 & R20 starting respectively with R18 & R20, although I find these boring and Mike called for at least 3 different ratings throughout each workout.

Spider, getting closer to the paces I find about right. These are approx those for a 1:55 reference pace flattered, but my rating will always be a bit lower and pace will reflect this.

I also did an L3 today. 12k is the correct starting distance, although I think the rating and pace would normally be a bit higher. Mine followed on to my Sunday L4 at significantly lower HR. At last a sign of improvement!

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,271 22 02:12.1 151 82.1% 99 53.8% - HR few points higher than last time
10:00.0 2,271 22 02:12.1 157 85.3% 149 81.0% - First R21s, HR now similar to last time
10:00.0 2,271 22 02:12.1 159 86.4% 154 83.7% - Significant amount of R21, HR a little lower
10:00.0 2,271 21 02:12.1 161 87.5% 158 85.9% - Last time HR jumped 1/4 through
10:00.0 2,271 21 02:12.1 162 88.0% 159 86.4% - Really pleased to see flat HR
10:00.0 2,290 21 02:11.0 165 89.7% 160 87.0% - a few R20s, allowed pace to rise to 2:10 towards the end which was when HR rose above 163
1:00: 13,643 21.5 2:11.9 165 89.7%

[Ian Bee]

Ian, Its up to you re doing L4i rather than normal L4. But the plan calls for lower stroke rates continuous for at least 40'. Also I think that Mike did the L4i's with breaks between the sequences. Maybe try something similar to Spider? That is alternating 180 (as for your current sequence but 2SPM lower throughout) & 184 (3' in turn at R16; R18 & R20 then 1' R22. If you don't like R16, perhaps my R192 (3' R18, then 2' each of R20,R18 & R20 before 1' R22? You could also do some of the Official R188 or R192 which are alternating 2' R18 & R20 starting respectively with R18 & R20, although I find these boring and Mike called for at least 3 different ratings throughout each workout.

Food for thought - the drawing board will be wheeled out. Well done on the L3 improvement!

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L2 variation which I made quite heavy weather of. I'd characterise as an exercise in stubbornly plugging away (with an HD imp whispering quietly and constantly). Metrics were a little improved from last time around, but perceived effort was well above what I would have liked. The last 2k just wasn't a happy 8 minutes.....

[Iain]

Ian, Well done for getting through it. We all have those days when it is like rowing through cement! Staying at threshold at R24 sub 2:00 pace for long intervals is no mean feat. Contrast with my repeated L2 failures! Any thoughts on how to face the CTC? I was thinking of putting in an "L1ish" builder for Saturday of 5';, 3' x 3, 5' with 3' rest. I remember the 7,5,3,1' FS CTC where I H/D in 5' at least twice so am loathe to just jump into 7', so thought is 5' is the tough bit done and get a similar effort under my belt. Rowing R27+ is going to be a stretch! Really pleased that I have been staying at threshold for the last L4 & L3, will be interesting to see how that helps for faster work.

[Ian Bee]

Thanks Iain.

I've just had a look at the current attempts and (for my state of training at least) 2k plus 6 average (so 1:55s) is probable, but it won't be pretty...... Previous CTCs like this have pushed home the thought that the sprinty sections just burn through resilience so I'm much better off not chasing short term peak of pace.

[Iain]

Thanks for that Ian. I was hoping to be quite a bit relatively faster, but there again I have not had a good record at delivering...

[Iain]

Another day another L4. 188;184;176;184;176;196 HR similar to Sunday only briefly into AT. Felt closer to pace, although at times I did find myself having to push a bit harder to make pace, but that may just be because I wasn't staying above pace most of the time!

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,216 18.8 02:15.4 156 84.8% 084 45.7% +11M
10:00.0 2,208 18.4 02:15.9 159 86.4% 141 76.6% +17M - lost it start last min R20, R18 then catch up
10:00.0 2,173 17.6 02:18.1 156 84.8% 147 79.9% +13M
10:00.0 2,204 18.4 02:16.1 165 89.7% 149 81.0% +13M
10:00.0 2,168 17.6 02:18.4 161 87.5% 151 82.1% +8M
10:00.0 2,245 19.6 02:13.6 165 89.7% 155 84.2% +8M
1:00:00 13210 18.4 02:16.3 165 89.7% +66M

[Ian Bee]

Iain - 66m is not to be undersold, particularly at those rates

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Quasi L4, though was pushed for time this morning so didn't finish the entire intended cool down (and my Garmin battery gave up into the bargain). Accepting this isn't WP, I'm quite fond in terms of the nature of the effort. That being said, there was only marginal improvement in pace and recovery wasn't quite as good as last time through (i.e. returning to aerobic following working reps).

[Iain]

Ian, certainly a good workout with really high work per stroke.

I am trying to row at the target paces as MC claimed over distance is nearly as bad as under! My issue is that I react more immediately to strokes below pace than above. I generally do every stroke within 1S or so of when it should be for the rate I am doing. I usually row a bit fast while I establish the rhythm at the beginning of each sector then, If I get behind, the pace naturally increases while I row at a slightly higher rate until back on schedule. But when I am ahead, I pull harder strokes to maintain the pace I should be doing. Also due to the difficulty of monitoring R22, I generally do that a bit ahead of pace throughout as never really settle to a rhythm. Hence generally being 0.6S/500m or so ahead of target. Increasing another 4 strokes this weekend (intend to try 180 rather than first 176), after last weekends 80' should be Ok so long as I sleep well

[Iain]

Well did the promised 5', 3x3', 5' r3' session that I am calling L1 (1.4?) Having been back through my sessions on realising that I have lost about 10% of threshold power in 10 months, realised that I have not gone over 500s on any intervals faster than 5k except CTC attempts, so this is a halfway house to the CTC. Intention was to make sure I finished and target 2:02 in first interval and try and stay sub 2:00 for the 3' then see what i had for the 7':

Time Distnc Rate Pace Hrmax % HRmin %
05:00.0 1,237 26 02:01.3 169 91.8% 105 57.1%
03:00.0 0,757 28 01:58.9 174 94.6% 122 66.3%
03:00.0 0.758 28 01:58.7 174 94.6% 123 66.8%
03:00.0 0,759 28 01:58.6 174 94.6% 122 66.3%
05:00.0 1,265 28 01:58.6 180 97.8% 125 67.9%
19:00.0 4777 27.5 1:59.3 180 97.8%

Based on that I think I will target sub 2:04 for the first CTC interval, then 1:59 for the 3' and again see what I have for the last. Was thinking 2:02 for 7', but with 2' rest I think that would at best compromise the rest and really don't want to have to do multiple times as this has really messed up my training this season. Last 4 x 1k r4' was at 2:00.1 average, so pretty happy with this result and need to get more realistic and finish sessions!

[spidermac]

Sensible approach Iain - always better to avoid HD`s & you can always blast the last one!

[Iain]

Thanks Spider, nice to get a complete hard workout in! I think the extra 2 min and min less rests will make the last hard at any reasonable pace so don't expect to be going quickly at least until that final 2' charge.

Hasd a bizarre experience yesterday. Before I started my warm up HR shot up to 124, worry then took it to 128 before settling back down into 80s, so I was worried that I had an underlying low grade illness, but W/Up went as normal and no further scares.

Repeated last Sunday's 80' L4 (188;184;180;188;176;184;176;196). Unfortunately although my HR monitor told me the battery was Ok, it conked out 30' in. HR slightly lower than last week for that 30' at similar pace and same rating. However felt worse later including a dozen or so strokes at 2S slower than target. second 188 felt hard (might add this to 60' in few weeks) and struggled to get to pace on R20 in last 12'. But still 2M further than last weekend as managed to get back on target and make up for shortfall each time.

Time Distnc Rate Pace
10:00.0 2,215 18.8 02:15.4 +10M
10:00.0 2,210 18.4 02:15.7 +19M - Went to R22 too early then slowed to get back on track. As usual lost less than I gained.
10:00.0 2,188 18.0 02:17.1 +13M
10:00.0 2,218 18.8 02:15.3 +13M
10:00.0 2,169 17.6 02:18.3 +9M
10:00.0 2,197 18.4 02:16.5 +6M
10:00.0 2,169 17.6 02:18.3 +9M
10:00.0 2,251 19.6 02:13.3 +14M
1:20:00 17613 18.4 2:16.3 +89M

[Ian Bee]

Iain - as noted, I have a white coat syndrome HR at certain points too (though substitute "white coat" with seemingly anything which happens to be in the garage.... Good sessions above (both yard sticks for CTC and general progress)

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L1: felt tougher than the metrics suggest and with a marginal improvement on pace from last time. 1k seems to be one of those distances which I can forget the first 200m, settle for 200m, get distracted by the clock then realise that I've "only" got 200m to go. That won't last as the pace/reps/SPM are closer pushing pace now. Happy enough with recovery into CV.

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L3: my Garmin (much like yours Iain) implied it was fine for the session, but then konked out 2/3 through the main event. Even so, nice flat trace while it lasted. Not sure I'm going to get much more pace wise out of this session while keeping to 18SPM, but that's probably a good thing to keep this actual cardio rather than chase "performance".

[Iain]

Ian, a good pace for 75% HRMax! I am going the other way, very slowly increasing pace while trying to extend the part done at R22 rather than R21 when more "naturally" R20 at this pace. I agree that your approach is more normal, but not MCs approach. I am sticking with the higher pace for now as only doing 4 sessions a week.

My L3 below. slightly higher HR despite being cooler (and no "puddle" for first time in a few weeks). But apart from last min, when decided to take final 10' over 2300, it didn't go above AT. I suspect the weekends rowing is still in my legs a bit.

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,272 22 02:12.0 151 82.1% 87 47.3%
10:00.0 2,272 22 02:12.0 158 85.9% 148 80.4%
10:00.0 2,274 22 02:11.9 161 87.5% 152 82.6% - hard to maintain R22
10:00.0 2,274 21 02:11.9 163 88.6% 159 86.4%
10:00.0 2,275 21 02:11.9 165 89.7% 160 87.0% - couple of R20s
10:00.0 2,303 21 02:10.3 167 90.8% 160 87.0% - took pace to 2:07 for last 40S or so to make 2300.
1:00 13,664 21.5 02:11.7 167 90.8%

[spidermac]

Good work guys - still struggling with the after effects of my vaccinations!
Bit of a disaster wout today - have moved rower into the consewrvatory as garage too cold now! Intention was 60mins 2x 180/184/188 sequence
wup - 1k
Time dist spm HR split
10:00.0 2195 18 140 02:16.6 - (-4)
10:00.0 2211 19 146 02:15.6 - (-2)
10:00.0 2217 19 141 02:15.3 - (-6)
30:00.0 6623 18 142 02:15.8
Break to move rower!
10:00.0 2190 18 150 02:16.9 - (-4)
10:00.0 2193 19 149 02:16.7 - (-20)
10:00.0 2195 19 141 02:16.6 - (-28)
30:00.0 6576 18 146 02:16.8
Total:
60:00.0 13199 18 144 02:16.3 ( -64)
CD - 1k
At the half way mark the sun came out & couldn`t see the PM3 screen so stopped to turn the rower around - about a 2min rest - but HR didn`t come down much so think session not too different. Really struggled with pace & spms - slower this time not faster!!! Still could easily have stopped after 30mins so pleased to do 60moins.

[Ian Bee]

Joining in with the thought that the temperature has dropped drastically - the garage thermometer is now single digits though the recent revamp is making it tolerable (and very little signs of erg related rivers).

Iain - nice L3 and the application of Mike's rubric is something to be admired (when are legs not tired with WP???)

Spider - well done on completing with that enforced break, but those HR look pretty decent for the pace.

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L2 for me. I really thought this wouldn't pan out today (just felt unprepared) but surprised myself with a (for me) decent session: achieved the pace targets, HR showed good recovery, WU/CD was pretty decent for the SPM.

[Iain]

Spider, you have my sympathy re sun. Not an issue in the week as it isn't light! But blinds down until we do some decorating so weekends are a struggle. I have been able to read the PM, but often only at the catch. If I adjust ten I tend to over compensate so having to be more uneven. Is it just me, but I often see the pace only adjust 2 strokes after increasing effort? Does PM measure from end of previous stroke and so include pre-drive time? Your workout not all that bad. It was at a similar pace to mine at same SPM except for the last 10'. Well done on getting through it when not feeling 100%.

Ian, that looks a good session, surprising how often performance diverges from expectations.On Saturday I nearly didn't do my L1ish session that was one of my best for a while. I envy your HR, HRmax all under all of my L4s! I agree re the WP impact. I don't think I would be up for more than 4 sessions a week. NOw L3 & L4 are staying in AT rather than drifting into TR, but definitely little concession to "recovery". Speaking to a friend who is a triathlete and coach. She schedules alternative recovery and improvement weeks for all her >50 coachees. Given tyhe time that WP was formulated, I do wonder whether the "NO Pain No Gain" approach that seems to still be prevalent in US College programs (judging by the C2 Forum) may have had an influence!

[Ian Bee]

Iain - I'll plough ahead with 6 structured sessions a week to see what kind of results I get from the "esque" version, and gradually move to more obviously WP (though I agree the underlying cripplingly heavy load isn't long term sustainable).

L4 today:

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A very crisp morning so I wasn't completely sure what kind of output I'd be getting (particularly after a reasonable session yesterday). However, the cooler weather clearly suits, and this one was also pretty decent (the rest periods and lighter load is more the L4 basis that Iain suggested earlier).

HR never really got peaky, and again recovery was good. What will I see tomorrow......

[Iain]

Ian, similarly my 60 min L4 seemed more manageable in colder conditions with slower initial HR climb and staying in UT1 for first time. It is really tempting to chase neg splitting on these, but it is contrary to Mike's intention where he says over is as bad as under and a key requirement is consistency. Trying to stay at target paces definitely makes L4s, and by extension (as they are a big part of the WP) the whole plan, more sustainable. Mike would say that he managed 9 months of WP a year for many years at 9+ sessions a week so it is sustainable. But he is an exceptional athlete with his 40's Lwt 2k record of 6:18 standing the test of time! Personally happy to only do L1 or L2 each week, not sure I could manage both + an L3!

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,216 18.8 02:15.4 150 81.5% 084 45.7% +11M
10:00.0 2,209 18.4 02:15.8 157 85.3% 133 72.3% +18M
10:00.0 2,193 18.0 02:16.8 161 87.5% 140 76.1% +18M
10:00.0 2,205 18.4 02:16.1 161 87.5% 147 79.9% +14M
10:00.0 2,172 17.6 02:18.1 158 85.9% 148 80.4% +12M
10:00.0 2,256 19.6 02:13.0 165 89.7% 151 82.1% +19M
1:00:00 13247 18.5 2:15.9 165 89.7% +88M

[Ian Bee]

Iain – agree with that. It’s on my mind to find that balance between finding a level while making sure the individual sessions achieve their broad objectives (i.e. leaving room for L1 and L2 to breath and reach the idealised % of 2k pace, which at the outset was very conservative but currently seems to be 1:49/50 ish). Currently sticking with 1x L1 and 2x L2 in the sequence, and broadly that’s working - the L3 remains a good cardio/flat HR trace, and L4 is settling to be a nice exploration of different paces/SPM. Clearly I’m nowhere near Mike’s pace (or enthusiasm!), or indeed near to his level of understanding of the plan vs his capabilities.

Today was L2:

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Cold weather perhaps played a part again as this went quite nicely. Still quite peaky when holding to the objective pace for the session though recovery back to cardio was pretty consistent. Mind games were very evident though and the extra distance from 1k to 1.5k seemed painfully obvious (nor did it feel 25% less than the 2k earlier in the week).

[Iain]

L2's were acknowledged as the toughest sessions by Mike, doing 2 per week when Mike never did more than 1 is brave! Not surprised your legs always hurt! Not sure what you mean by your target pace, is this based on the L2 pace at R24? or the L2 starting pace (where I think the assumption is a higher rating). I have always assumed that the L4 paces are deliberately supposed to be a bit more powerful than mid-distances TTs that the L2 most reflects. Comparing your L4i paces you are around a 1:45 reference pace!

Anyway, great consistency on the above and a good pace at that rating. HR looks low to me as well.

[Ian Bee]

I recall reading Mike suggested L2 should be 108% of 2k race pace (though hadn't brought spm into it, though my 2k efforts don't tend to be high spm), so I've had that as a background thought from the outset.

[spidermac]

Great work guys!
I am struggling a bit with my rowing HR can`t seem to get very hi & just don`t seem to have it in the legs at the moment! WIll keep on keeping on & hopefully improve.

[Iain]

Thanks SPider, I can get to 120 just thinking about a CTC or 2k! SO one of the few issues I don't have, although I do find HR significantly depressed in first period so a warm up is required for anything serious.

[Iain]

Yesterday didn't have it in me to row after a 4 hour walk in the rain. Today, after a failed CTC attempt (L1/2 alternative) and "strength" session (see what training), decided to do the L4 I would normally do on a Sunday, but cut to 40' 188;184;180;196. Pace started high after the "power" strokes and stayed above target, but the HR was significantly higher:

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,226 18.8 02:14.8 162 88.0% 103 56.0% +21M
10:00.0 2,213 18.4 02:15.6 166 90.2% 147 79.9% +22M
10:00.0 2,190 18.0 02:17.0 167 90.8% 151 82.1% +15M
10:00.0 2,256 19.6 02:13.0 172 93.5% 158 85.9% +19M
0:40:00 8,882 18.7 02:15.1 172 93.5% +74M