bike climbs and rowing

Since my last post I did 3 rowing workouts last week and a Roarks Cove Rd bike climb today.  First time I did Roarks Cove Rd on the bike, I made the mistake of doing a moderate hike that included some climbing the next day.  The knee hurt and was stiff.  

I did these three rowing workouts during the week.  Modest effort.

2000m - 9:46

2 x 500m  w/ 1 min rest - 2:09, 2:15

3 x 500m w/ 1 min rest - 2:14, 2:12, 2:09

The last workout I did on Friday and the next day, I was up and down the ladder kneeing on my roof cleaning out the gutters.  Knee hurt the next day so I did nothing Sun and Monday.  

Today, my bike climb was hard but better than the last.  Total time down to 26:10 from 29 min.  HR over 170 for 13min instead of 17min.  Gorgeous weather after a cold weekend sitting by my outdoor woodstove.

Max HR - 188

HR over 170 - 13:19

HR over 164 - 17:39

HR over 180 - 4:50

Avg HR - 163

Total time - 26:10

Avg speed - 5.3 mph

Also did bicycle crunches with 10 lb ankle weights 3 x 30, pullups (18). 

Going to start adding some band work focusing on working lateral movement.

Still have some minor pain in the usual place (medial side knee cap) in the one narrow range of movement approaching extension.  It feels better after biking... as long as I don't do something taxing the next day.  

Weight holding steady 146-148. 

Visiting my parents this weekend and I'm probably going to take it fairly easy.  I guess not training has some positives.  I remember numerous times on Christmas morning training when visiting parents, including once when I had to sweep 2" of snow off the track.  Looking forward to swimming season coming up.  Have been really focused on music lately and looking forward to doing some recordings in the cathedral this summer, and a possible return to the concert stage later this yr.  

Hiking vacation for August on hold still.  May not be running til late Aug, Sept ... or maybe never if this medial knee pain doesn't go away.   Maybe do some track drills by next month.  Now I really appreciate the shape I was in in past yrs.  If I ever get back there, it could take a year of extremely hard work.  

Right now, it's all about developing my Baroque lute repertoire and technique.