Training Journal

Fall Training Journal, 2023

Week: 9/11/23 – 9/17/23

DayTraining
MonAM: Row 10000m
PM: Walk 2 miles w/ weight vest (25lb)
Weights – legs
TueAM: Run 5.8 miles (8:51 pace, 51:26)
PM: Walk 2 miles w/ weight vest (25lb)
Row 5000m (2:10.6 pace)
Weights – arms
WedAM: Run 6 miles (w/ 10 60s intervals)
PM: Walk 2 miles w/ weight vest (25lb)
Row 5000m (2:10.1 pace)
Weights – upper body
ThuAM: Row 12500m
PM: Walk 2 miles w/ weight vest
Indoor cycling (10m wu, 10x1m/1m intervals)
Weights – legs
FriAM: Run 5.8 miles (w/ 10 30-60s intervals)
PM: Walk 2 miles w/ weight vest
Row 5000m easy
Weights – arms
SatAM: Run 7.5 miles
Walk 4 miles
PM: Indoor cycling (10m wu, 10x1m/1m intervals)
Weights – upper body
SunAM: Run 9.38 miles
Walk 4 miles
PM: Rest
SummaryRunning: 34 miles
Rowing: 27500 meters

Week: 9/18/23 – 9/24/23

DayTraining
MonAM: Row 7500m (32:27.6, 2:09.8/500m pace)
PM: Walk 2 miles w/ weight vest (25lb)
Weights – legs
TueAM: Run 5.6 miles (w/ 10 60s intervals)
PM: Walk 2 miles w/ weight vest
Indoor cycling (10m wu, 10x1m/1m intervals)
Weights – arms
WedAM: Run 5.75 miles
PM: Walk 2 miles w/ weight vest
Row 5000m
Weights – upper body
ThuAM: Run 5.6 miles (w/ 10 60s intervals)
PM: Walk 2 miles w/ weight vest
Weights – legs
FriAM: Row 10000m (2:11.9/500m pace)
PM: Walk 2 miles w/ weight vest
Indoor cycling (10m wu, 10x1m/1m intervals)
Weights – arms
SatAM: Run 7.5 miles (10 hill repeats)
Walk 4 miles
PM: Walk 2 miles w/ weight vest
Weights – upper body
SunAM: Run 11.8 miles (Poudre River, CSU Oval, home)
Walk 4 miles
PM: Indoor cycling (10m wu, 10x1m/1m intervals)
SummaryRunning: 36 miles
Rowing: 22500 meters

Week: 9/25/23 – 10/01/23

DayTraining
MonAM: Row 10000m (2:11.7/500m pace)
PM: Indoor cycling (10m wu, 10×1/1m intervals)
Weights – legs
TueAM: Run 5.75 miles (w/ 10 60s intervals)
PM:
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SatAM:
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SunAM:
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SummaryRunning:
Rowing:

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DayTraining
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SummaryRunning:
Rowing: