Training Schedule
- Distance in kms
- This plan will be modified as required, depending on my recovery and on the advice of those experienced with ultras.
- January – moved long rows to Mondays to reduce burden on family life. I have a flexible work arrangement and will also use vacation time.
| Week of: | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Nov 2 – 8 – done | rest | 8 | rest | 10 | 27 | ||
| Nov 9 – 15 – done | 3 | 3 | 0 | 10 | |||
Nov 16 – 22  |
29 | 5 | 5-speed | 10 | 32 | ||
| Nov 23 – 29 |
rest | 5 | 6 | 20 | 20 | ||
Nov 30 – Dec 6  |
8 | trip | |||||
| Dec 7 – Dec 13 |
return | 10 |
10 |
35 |
|||
| Dec 14 – Dec 20 |
10 |
22 |
24 |
||||
| Dec 21 – Dec 27 |
10 | 0 | 10 | 38 |
|||
| Dec 28 – Jan 3 |
2 | sick | sick | sick | sick | ||
| Jan 4 – 10 |
10 | 11 | 24 |
||||
| Jan 11 – 17 | 30 |
10 | 7  |
||||
| Jan 18 – 24 | 30 |
10 | 0 | 10 | |||
| Jan 25 | 42.2 |
sick | sick | sick | sick | ||
| Feb 1 | sick | sick | sick | sick | 10 |
10 |
|
| Feb 8 |
35 |
15 | 8 | 0 | |||
| Feb 15 | 47 |
8 | 8 |
||||
| Feb 22 | 10 pyramids |
5 | 5 intervals |
10 | 10 | ||
| March 1 | 50 |
10 | 8 | 10 | |||
| March 8 | TBD | 8 | 8 | 30 | |||
| March 15 | TBD | 8 | 8 | 10 | |||
| March 22 | TBD | speed | 8 | 10 | |||
| March 29 | 50 | 8 | 8 | 30 | |||
| April 5 | 45 | 8 | 8 | 10 | |||
| April 12 | 35 | speed | 8 | 10 | |||
| April 19 | 54 | 8 | 8 | 30 | |||
| April 26 | 50 | 8 | 8 | 10 | |||
| May 3 | 35 | speed | 8 | 10 | |||
| May 10 | 60 | 8 | 8 | 30 | |||
| May 17 | 50 | 8 | 8 | 10 | |||
| May 24 | 35 | 8 | 8 | 10 | |||
| May 31 | 60 | 8 | 8 | 30 | |||
| June 7 – 13 | 50 | taper | |||||
| June 14 – EVENT | taper | 100km |
means excessive pain
Some useful stretch and strength exercises:
Thoracic Spinal Flexibility is important to prevent injuries in distance rowing. It also reduces the "hunchback effect" of rowing: Improve Thoracic Mobility
