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.