Tuesdays and Thursdays are my cross training days, so I went back to the erg today. I did some 6 minute pieces - 3 minutes at 18 strokes per minute, 2 mins @ 20, 1 min @ 22, followed by a 3 minute rest. Nine of those with a 5 minute warm up for a total 59 minutes on the ergometer. For a slow guy like me, that equates to 11km and an 800 calorie burn.
Speaking about calories, I've started tracking again. I am committed to losing another 20 pounds by a couple of weeks before the marathon. It's a bitch being hungry all the time!
I'll post more about calorie counting and calorie tracking later today.