| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Summary |
21 | 22 Steady State 5 mi Easy 0.3 mi | 23 Fartlek 4.1 mi | 24 Steady State 4.2 mi | 25 Walk 7.9 mi | 26 Bike 14.2 mi | 27 Run - Long: 8.7 mi Pool Run - Long: 1:27:00 ARC - Long: 1:15:00 Elliptical - Long: 1:27:00 Bike - Long: 26.1 mi Rowing (Indoor): 17400 m Walk 7.1 mi | Bike: 14.2 mi Run: 13.5 mi Walk: 14.9 mi |
28 Rest Day Steady State 3.8 mi Walk 0 mi | 29 Pool Run - Steady State: 55:00 Elliptical - Steady State: 55:00 ARC - Steady State: 45:00 Rowing (Indoor): 10000 m Steady State 5 mi | 30 Pool Run - Easy: 1:10:00 Elliptical - Easy: 1:10:00 ARC - Easy: 1:00:00 Rowing (Indoor): 14000 m Easy 6.4 mi Walk 0.2 mi | 31 Pool Run - Easy: 55:00 Elliptical - Easy: 55:00 ARC - Easy: 45:00 Rowing (Indoor): 10000 m Easy 5 mi Walk 0.3 mi | 1 Pool Run - Easy: 40:00 ARC - Easy: 30:00 Core Elliptical - Easy: 40:00 Rowing (Indoor): 7000 m Easy 1.9 mi | 2 Run - Steady State: 50:00 Pool Run - Steady State: 1:00:00 ARC - Steady State: 50:00 Elliptical - Steady State: 1:00:00 Rowing (Indoor): 12000 m Bike 11.3 mi | 3 Run - Long: 10 mi Pool Run - Long: 1:40:00 Elliptical - Long: 1:40:00 ARC - Long: 1:28:00 Bike 22.4 mi | Bike: 33.6 mi Run: 22.1 mi Walk: 0.4 mi |
4 Rest Day | 5 Run - Steady State: 45:00 Pool Run - Steady State: 55:00 Elliptical - Steady State: 55:00 Core ARC - Steady State: 45:00 Rowing (Indoor) 10000 m Walk 1.6 mi | 6 Pool Run - Steady State: 1:10:00 Elliptical - Steady State: 1:10:00 Weights ARC - Steady State: 1:00:00 Rowing (Indoor): 14000 m Steady State 6.5 mi Walk 1.1 mi | 7 Pool Run - Steady State: 55:00 Elliptical - Steady State: 55:00 ARC - Steady State: 45:00 Core Steady State 4.8 mi Walk 0.3 mi | 8 Pool Run - Easy: 40:00 Elliptical - Easy: 40:00 ARC - Easy: 30:00 Rowing (Indoor): 7000 m Easy 4.3 mi | 9 Run - Steady State: 50:00 Pool Run - Steady State: 1:00:00 Elliptical - Steady State: 1:00:00 ARC - Steady State: 50:00 Bike - Ugh-Mid: 18 mi Walk 4.9 mi | 10 Pool Run - Long: 1:20:00 ARC - Long: 1:10:00 Elliptical - Long: 1:20:00 Bike - Long: 24 mi Long 8.1 mi Walk 0.5 mi | Rowing (Indoor): 6.2 mi Run: 23.7 mi Walk: 8.4 mi |
11 Rest Day Bike 14.3 mi | 12 Pool Run - Steady State: 40:00 Elliptical - Steady State: 40:00 Core ARC - Steady State: 30:00 Rowing (Indoor): 7000 m Steady State 3.5 mi Easy 0.3 mi | 13 Pool Run - Steady State: 1:00:00 Elliptical - Steady State: 1:00:00 ARC - Steady State: 50:00 Rowing (Indoor): 12000 m Steady State 4.6 mi | 14 Pool Run - Steady State: 40:00 Elliptical - Steady State: 40:00 ARC - Steady State: 30:00 Rowing (Indoor): 7000 m Steady State 3.3 mi Easy 0.3 mi | 15 Pool Run - Easy: 40:00 ARC - Easy: 30:00 Elliptical - Easy: 40:00 Rowing (Indoor): 7000 m Easy 3.5 mi Easy 0.7 mi | 16 Run - Steady State: 50:00 Pool Run - Steady State: 1:00:00 Elliptical - Steady State: 1:00:00 Core ARC - Steady State: 50:00 Bike - Ugh-Mid: 18 mi Walk 4.8 mi | 17 Pool Run - Long: 1:50:00 Elliptical - Long: 1:50:00 ARC - Long: 1:36:00 Bike - Long: 33 mi Long 11.2 mi Walk 0.1 mi | Bike: 14.2 mi Run: 27.3 mi Walk: 4.9 mi |
18 Rest Day Hiking 1.9 mi | 19 Pool Run - Steady State: 1:00:00 Elliptical - Steady State: 1:00:00 ARC - Steady State: 50:00 Rowing (Indoor): 12000 m Steady State 5.4 mi Easy 0.2 mi | 20 Pool Run: 1:00:00 Elliptical - Tempo: 1:00:00 ARC - Tempo: 50:00 Rowing (Indoor): 12000 m Tempo 5.5 mi Easy 0.2 mi Core 2:00 | 21 Pool Run - Steady State: 1:00:00 Elliptical - Steady State: 1:00:00 ARC - Steady State: 50:00 Core Rowing (Indoor): 12000 m Steady State 6.7 mi | 22 Run - Easy: 40:00 Pool Run - Easy: 50:00 Elliptical - Easy: 50:00 ARC - Easy: 40:00 Rowing (Indoor): 9000 m | 23 Pool Run - Steady State: 1:00:00 Elliptical - Steady State: 1:00:00 ARC - Steady State: 50:00 Weights Bike - Ugh-Mid: 18 mi Steady State 5.5 mi Easy 0.3 mi Walk 1.2 mi | 24 Pool Run - Long: 1:50:00 Elliptical - Long: 1:50:00 ARC - Long: 1:36:00 Bike - Long: 33 mi Long 11.2 mi Walk 0.6 mi | Core: 2:00 Hiking: 1.9 mi Run: 35 mi Walk: 1.8 mi |
25 Rest Day | 26 Run - Steady State: 55:00 Pool Run - Steady State: 1:05:00 Elliptical - Steady State: 1:05:00 ARC - Steady State: 55:00 Core Rowing (Indoor): 13000 m Bike 16.5 mi | 27 Run - Fartlek: 45:00 Pool Run - Fartlek: 55:00 Elliptical - Fartlek: 55:00 ARC - Fartlek: 45:00 Core Rowing (Indoor): 10000 m | 28 Pool Run - Steady State: 1:00:00 Elliptical - Steady State: 1:00:00 ARC - Steady State: 50:00 Weights Rowing (Indoor): 12000 m Bike - Ugh-Mid: 18 mi Steady State 5.2 mi | 29 Run - Easy: 40:00 Pool Run - Easy: 50:00 Elliptical - Easy: 50:00 ARC - Easy: 40:00 Rowing (Indoor): 9000 m | 30 Run - Steady State: 50:00 Pool Run - Steady State: 1:00:00 Elliptical - Steady State: 1:00:00 ARC - Steady State: 50:00 Core Bike - Ugh-Mid: 18 mi | 1 Pool Run - Long: 1:50:00 Elliptical - Long: 1:50:00 ARC - Long: 1:36:00 Bike - Long: 33.5 mi Long 13.1 mi Walk 0.1 mi | Bike: 16.5 mi Run: 18.3 mi Walk: 0.1 mi |