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

[Iain]

Thanks for the explanation. Pace in Kmh showed something strange. A max pace of 1:36?! just shows how much stronger than me you are. Not helpful that the Avg speed includes rests!

The only control in the L3s is slowing to the right pace to land the finish, not too hard. As for the HR, I think these have really improved my base fitness since I started on the WP 7.5 months ago. Initially the 1hr runs pushed well beyond threshold. First time I have deliberately rowed with a lighter stroke as one of my reasons for doing WP was to get used to higher ratings in longer distances. It will be interesting to see the impact on Hr, HM/FM in April/May.

[Huw Thomas]

L4 10k 2:05.4 r22 mhr 144 tried to cap at 138. - just listening to music at the right cadence - Dido White flag today...
Not unduly hard felt top ut2 all the way

Technical hiccup as pm5 lost BT with exr but recovered connection ok without data loss

[Huw Thomas]

5k recovery pace today after 40km cycle in the sun
5023m 2:10 r23 21:58 118 mhr

[Iain]

Good to see you are keeping up the mud challenge and took advantage of some of the good weather after the wet start to the year.

Did Hr L4 today with increased first interval (200,192,188,192,184,200). So first time I have had to continue after doing R24 on an L4. Took some doing to reset rate to R18 and initially significantly faster than target pace but relaxing meant under pace so took a while to settle. Not surprisingly HR stayed a bit higher and went above AT in final interval, but just about stayed below until final R24 min:

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Time	Distnc 	Rate 	Pace	Hrmax 	%	HRmin	%	to target
10:00.0	2,275 	20.0	02:11.9	158 	85.9%	83 	45.1%	+18M
10:00.0	2,253 	19.2	02:13.2	159 	86.4%	146 	79.3%	+29M - trouble slowing in R18
10:00.0	2,232 	18.8	02:14.4	164 	89.1%	145 	78.8%	+23M
10:00.0	2,241 	19.2	02:13.9	163 	88.6%	154 	83.7%	+17M
10:00.0	2,205 	18.4	02:16.1	163 	88.6%	149 	81.0%	+12M
10:00.0	2,272 	20.0	02:12.0	169 	91.8%	155 	84.2%	+15M

1:00:00	13,472 	19.3 	02:13.6	169 	91.8%			+109M

[Huw Thomas]

Looks like a bit of a battle but L4s and L4 progression really makes my brain ache.

Doing at least 5k a day myself. Today no particular plan and no particular warm up. Decided to start steady and aggressively neg split - a bit of an L3????

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20:06.5 5000 2:00.6 27 155

04:12.9 1000 2:06.4 27 118
04:07.2 2000 2:03.6 26 118
04:01.5 3000 2:00.7 28 122
03:54.3 4000 1:57.1 29 146
03:50.5 5000 1:55.2 29 155

1609m cooldown
4x1k 5r tomorrow I guess

[Iain]

L3 is intended to be for longer workouts, strict WP requires "normal" L3s to start at 12k and then get longer, pace is 1.156 x 2k reference pace. SO for 1:50 ref pace you should be rowing at 2:07 or so. (There are also L3i Work outs, but I won't cover those).

L4 progression is easy, recommended that you add 4 extra strokes each week. The difficulty is setting the starting point. Recommended that you start with 40' workouts at an average of 18SPM involving at least 3 different stroke rates. EG 180;176;180;184. Where 180 is 4,3,2,1 min at R16,18,20,22. R176 is 5x2' at R16,18,20,18,16 & 184 is 3,3,3,1' @ R16,18,20,22. So week 2 might be 180,176,180,188 (ie 184 - 188 is extra 4 strokes) where 188 is (per MC I have my own) 5 x 2' @ R18,20,18,20,18. Then 3rd week maybe 184,176,180,188 (ie 180 - 184 is extra 4 strokes), etc. Not sure on how MC adds volume to L4s. Of course if you use alternative low rate workouts for L4s then you need to try and decide on how to progress these in a similar way.

[Huw Thomas]

L3 is intended to be for longer workouts, strict WP requires "normal" L3s to start at 12k and then get longer, pace is 1.156 x 2k reference pace. SO for 1:50 ref pace you should be rowing at 2:07 or so. (There are also L3i Work outs, but I won't cover those).

L4 progression is easy, recommended that you add 4 extra strokes each week. The difficulty is setting the starting point. Recommended that you start with 40' workouts at an average of 18SPM involving at least 3 different stroke rates. EG 180;176;180;184. Where 180 is 4,3,2,1 min at R16,18,20,22. R176 is 5x2' at R16,18,20,18,16 & 184 is 3,3,3,1' @ R16,18,20,22. So week 2 might be 180,176,180,188 (ie 184 - 188 is extra 4 strokes) where 188 is (per MC I have my own) 5 x 2' @ R18,20,18,20,18. Then 3rd week maybe 184,176,180,188 (ie 180 - 184 is extra 4 strokes), etc. Not sure on how MC adds volume to L4s. Of course if you use alternative low rate workouts for L4s then you need to try and decide on how to progress these in a similar way.

thanks very helpful

[Huw Thomas]

L1 for me 4x1k 3:30 rest with Larry

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14:27.0  4000 1:48.3 32 164

3:35.4  1000 1:47.3 33  152
3:33.6  1000 1:46.8 33  158
3:40.1  1000 1:50.0 32  164
3:38.0  1000 1:49:0 32  164

Very hard moment in 3 interval - but reckon my 2k is around 7:15 if rowed sensibly

12k for the day with wu cd

last time : 18/11/2019 14:39.4 1:49.9 on 5R

[Huw Thomas]

Steady 10k today gentle recovery 2:15 paced row today after a cycle hour workout outside in the Sun

7 days mud madness (7x5k , 4x10k)

[Iain]

Huw, great improvement on the 1ks and good progress on the Challenge

After the IWD Challenge today did 40' L4 200, 196, 192, 188. Felt hard, but great to know that it was only to get easier!

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Time	Distnc 	Rate 	Pace	Hrmax 	%	HRmin	%
10:00.0	2,274 	20.0	02:11.9	166 	90.2%	102 	55.4%	+17M
10:00.0	2,254 	19.6	02:13.1	163 	88.6%	152 	82.6%	+13M
10:00.0	2,236 	19.2	02:14.2	165 	89.7%	155 	84.2%	+12M
10:00.0	2,223 	18.8	02:15.0	167 	90.8%	152 	82.6%	+14M

0:40:00	8,985 	19.4 	02:13.6	167 	90.8%			+55M

[Huw Thomas]

Nice Iain - pyramids that get easier are very nice and should be enjoyed!
Steady distance for me

30 Mins EXR row 7000m r24 and then 5000m (22:25.7 2:14.5 r25) for International women's day.

[Huw Thomas]

Steady 10k 2:15 pace today L1 tomorrow!

9 days mud madness completed.

[Iain]

2 L1s in 4 days? Rather you than me!

[Huw Thomas]

2 L1s in 4 days? Rather you than me!

last one was Friday - so 3 days light 10ks between

[Iain]

I make that 4 days. But the point stands. Other than CTCs it is a very long time since I did one, so thanks for doing mine as well

[Huw Thomas]

I make that 4 days. But the point stands. Other than CTCs it is a very long time since I did one, so thanks for doing mine as well

My pleasure

[Iain]

L3 for me today. As promised increased to 75', combination of tough session Sunday & very poor sleep that night probably had an impact. HR a little higher, but didn't exceed anaerobic threshold. Controlled pace but allowed rating to increase as hope to do my HM next season at R23.

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Time	Distnc 	Rate 	Pace	Hrmax 	%	HRmin	%
15:00.0	3,431 	23	02:11.2	153 	83.2%	91	49.5%
15:00.0	3,431 	23	02:11.2	162 	88.0%	150	81.5%
15:00.0	3,431 	22	02:11.2	163 	88.6%	157	85.3%
15:00.0	3,431 	22	02:11.2	164 	89.1%	160	87.0%
15:00.0	3,431 	22	02:11.2	165 	89.7%	161	87.5%

1:15:00	17,152 	22.4 	02:11.2	165 	89.7%

[Ian Bee]

Nice session Iain, and again with the OCD result - I will make an effort to drop in here given my poor showing on keeping on the WP.

[Huw Thomas]

Great Exactitude Ian

Beginning of a new 12 week cycle for me aiming at an improved 5K time, 3 hard sessions per week at around 6k distance.

Today 12x500 1r for me target 1:51 with faster last:

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Intervals
Time	Meters	Pace	Watts	Cal/Hr	S/M	
21:56.1	6,000	1:49.6	265	1213	31	130

1:51.2	500	1:51.2	255	1176	32	141
1:51.0	500	1:51.0	256	1180	31	146
1:50.9	500	1:50.9	257	1183	31	150
1:50.8	500	1:50.8	257	1185	31	152
1:50.7	500	1:50.7	258	1187	31	151
1:50.6	500	1:50.6	259	1190	31	153
1:50.0	500	1:50.0	263	1205	32	154
1:49.9	500	1:49.9	264	1207	31	155
1:49.5	500	1:49.5	267	1217	32	158
1:49.3	500	1:49.3	268	1222	32	159
1:48.5	500	1:48.5	274	1243	33	161
1:43.6	500	1:43.6	315	1383	36	162
r1,234	

warm up/cool down makes 10k for the day

[Iain]

Impressive neg splitting there Huw. I assume that your HR zones are a bit out, otherwise there is much more to come! Rather you than me on 3 hard sessions a week. I am struggling with 1 hard and one grey + 2 easier (although I am doing about 7 hours a week).

[Ian Bee]

Very impressive indeed - particularly the final rep.

[Huw Thomas]

Thanks Ian and Iain

Not sure there’s massively more in reserve - although with 500m it’s over pretty quickly as opposed to a 5k - altogether different. Appreciate the support though thx++

Hour easy cycling today and gentle 5k for mud madness today

[Iain]

Well done to keep it going Huw.

Hour L4 for me today. Completely messed up sequence shifting to R20 for Min 3 of what was supposed to be a 200, went back to R18, but forgot to cut a min R20 so did R24 beginning of 2nd interval. So ended up doing an unconventional 196;200;192;188;184;196, so intended no of strokes in wrong order.

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Time	Distnc 	Rate 	Pace	Hrmax 	%	HRmin	%	Dif
10:00.0	2,269 	19.6	02:12.2	156 	84.8%	84 	45.7%	+28M (I think 196!)
10:00.0	2,282 	20.0	02:11.5	159 	86.4%	146 	79.3%	+25M - pacing poor
10:00.0	2,242 	19.2	02:13.8	160 	87.0%	149 	81.0%	+18M 
10:00.0	2,217 	18.8	02:15.3	163 	88.6%	145 	78.8%	+8M - Struggled initially at R18
10:00.0	2,211 	18.4	02:15.7	163 	88.6%	147 	79.9%	+18M - Bit fast on R16
10:00.0	2,258 	19.6	02:12.9	164 	89.1%	154 	83.7%	+17M - Again struggled at start

1:00:00	13,473 	19.3 	02:13.6	164 	89.1%			+110M

[Ian Bee]

Good result Iain. Are you finding the accumulation of sessions is having a positive impact?

[Huw Thomas]

Looking a nice steady L4 anyway Iain

Longer L2 pace targeting 5k - 4x1250m 4r

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Intervals
Time	Meters	Pace	Watts	Cal/Hr	S/M
18:33.1	5,000	1:51.3	254	1173	31


4:42.5	1,250	1:53.0	243	1134	31	146
4:39.8	1,250	1:51.9	250	1159	31	153
4:38.6	1,250	1:51.4	253	1170	32	158
4:32.1	1,250	1:48.8	271	1234	33	160
r1,372	

Heart in my mouth at the end.... 2nd and 3rd reps too fast. Really absolutely nothing left at the end!!


another 10k - Day 12 of Mud Madness (only doing 5k version) and 370/1000 miles of row the distance challenge