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Row row row my not boat

Posted May 18 2010 8:26am

That’s the best way I can describe yesterday. I had some plans in the evening, so I hurriedly got up on my ergometer (my not boat) when I got home and did a 30 minute program consisting of 6 sets of 4 minutes on, 1 minute rest, 16-18 strokes per minute (slow and strong – a real strength building set). Total distance rowed was 5500 meters (about 3.5 miles). I should have gone 3 more sets for 45 minutes total, but I’m experiencing some knee tendonitis (old high school injury) that I seemed to have aggravated with my traipsing through the hills on Sunday. So, I decided to take it easy (a little) and shut it down early.

Speaking of shutting down early, my lack of planning for Saturday left me a couple miles short of plan last week – 29.5 miles (5.5 miles rowed, 24 miles run) instead of the planned 33. I did get in my two days of resistance training though, so all is not lost.

This week is more of the same:

  • Monday: Row. 45 minutes/5 miles.
  • Tuesday: Intervals at the track with Cal Coast. Around 5 miles total.
  • Wednesday: 6 mile easy run.
  • Thursday: 3 mile run. Resistance training consisting of three sets of Lying Hip Abduction, Cook Hip Lift, Kneeling Overhead Draw In, Knee Fall Out, Squat Jump
  • Friday: Rest day.
  • Saturday: This is a step back week, so 8 miles easy.
  • Sunday: 6 pace miles. Resistance training consisting of three sets of Lying Hip Abduction, Cook Hip Lift, Kneeling Overhead Draw In, Knee Fall Out, Broad Jump
  • Total planned miles: 33

Other than my knee, all systems are go. I’m feeling good for the first time in several weeks. And for my knee – it’s nothing that a little ibuprofen won’t cure.

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