Ironman Triathlon Training Plans

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R
1
2		Ironman 70.3 St Croix Training Plan
3				Based on:	http://www.triathlete.com/2010/09/training/super-simple-ironman-70-3-triathlon-training-plan_12364
4			From home:	Paradise: 45 mi	Col du Pantoll: 45 mi		Alpine dam + tam: 65 mi		Point Reyes Loop: 70 mi		China Camp: 55 mi
5				Swim			Bike			Run						Swim	Bike	Run
6	Day	Wk	1/16/2017	Distance	Pace	Note	Distance	Pace	Note	Distance	Pace	Note	Training Hrs	Transition Hrs	Total Hrs	Actual	Actual	Actual
7	1	1	Mon 1/16										7.75	4.25	12
8	2	1	Tue 1/17				45 min	Moderate	2x3min sprints				0.75	0.75	1.5		45 min
9	3	1	Wed 1/18	1000	Moderate	4x50 sprints				4	Moderate		1.25	0.75	2	1250		4
10	4	1	Thu 1/19				45 min	Moderate	2x3min sprints				0.75	0.75	1.5		45 min
11	5	1	Fri 1/20	1000	Moderate	4x50 sprints				4	Moderate		1.25	0.75	2	1500		4
12	6	1	Sat 1/21				20 miles	Moderate					2	0.5	2.5		25 mi
13	7	1	Sun 1/22	1000	Moderate					6	Moderate		1.75	0.75	2.5	2000		6.5
14	8	2	Mon 1/23										8	4.25	12.25
15	9	2	Tue 1/24				45 min	Moderate	2x3min sprints				0.75	0.75	1.5		45 min
16	10	2	Wed 1/25	1000	Moderate	4x50 sprints				4	Moderate	Some sprints	1.25	0.75	2	1500		4
17	11	2	Thu 1/26				45 min	Moderate	2x3min sprints				0.75	0.75	1.5		45 min
18	12	2	Fri 1/27	1000	Moderate	4x50 sprints				4	Moderate	Optional	1.25	0.75	2	1500		4
19	13	2	Sat 1/28				25 Miles	Moderate					2	0.5	2.5		23 mi
20	14	2	Sun 1/29	1000	Moderate					7	Moderate		2	0.75	2.75	2000		7.5
21	15	3	Mon 1/30										8	4.25	12.25
22	16	3	Tue 1/31				45 min	Moderate	2x3min sprints				0.75	0.75	1.5		45 min
23	17	3	Wed 2/1	1000	Moderate	6x50 sprints				4	Moderate	Some sprints	1.25	0.75	2	1500		4
24	18	3	Thu 2/2				45 min	Moderate	2x3min sprints				0.75	0.75	1.5		50 min
25	19	3	Fri 2/3	1000	Moderate	6x50 sprints				4	Moderate	Optional	1.25	0.75	2	1500		4
26	20	3	Sat 2/4				25 Miles	Moderate					2	0.5	2.5		23 mi
27	21	3	Sun 2/5	1000	Moderate					8	Moderate		2	0.75	2.75	0		8.5
28	22	4	Mon 2/6	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	7.75	4.25	12
29	23	4	Tue 2/7				45 min	Moderate	2x3min sprints				0.75	0.75	1.5		50 min
30	24	4	Wed 2/8	1000	Moderate	6x50 sprints				4	Moderate	Some sprints	1.25	0.75	2	0		5.5
31	25	4	Thu 2/9				45 min	Moderate	2x3min sprints				0.75	0.75	1.5		50 min
32	26	4	Fri 2/10	1000	Moderate	6x50 sprints				4	Moderate	Optional	1.25	0.75	2	1500		4
33	27	4	Sat 2/11				25 Miles	Moderate					2	0.5	2.5		25 miles
34	28	4	Sun 2/12	1000	Moderate					7	Moderate		1.75	0.75	2.5	2000		7.5
35	29	5	Mon 2/13										9.25	4.25	13.5
36	30	5	Tue 2/14				45 min	Moderate	4x3min sprints				0.75	0.75	1.5		50 min
37	31	5	Wed 2/15	1000	Moderate	8x50 sprints				4.5	Moderate	Some sprints	1.25	0.75	2	1500		4
38	32	5	Thu 2/16				45 min	Moderate	8 mins hard				0.75	0.75	1.5		45 min
39	33	5	Fri 2/17	1000	Moderate	8x50 sprints				4.5	Moderate	Some sprints	1.25	0.75	2	1500		4
40	34	5	Sat 2/18				35 miles	Moderate					3	0.5	3.5		48 mi
41	35	5	Sun 2/19	1500	Moderate					9	Moderate		2.25	0.75	3	2000		10.5
42	36	6	Mon 2/20										10.5	4.25	14.75
43	37	6	Tue 2/21				45 min	Moderate	4x3min sprints				0.75	0.75	1.5		50 min
44	38	6	Wed 2/22	1500	Moderate	8x50 sprints				5	Moderate	6x1min sprints	1.5	0.75	2.25	1500		5
45	39	6	Thu 2/23				45 min	Moderate	10 mins hard				0.75	0.75	1.5		50 min
46	40	6	Fri 2/24	1500	Moderate	8x50 sprints				5	Moderate	6x1min sprints	1.5	0.75	2.25	1500		5
47	41	6	Sat 2/25				40 miles	Moderate					3.5	0.5	4		46.5 mi
48	42	6	Sun 2/26	2000	Moderate					10	Moderate		2.5	0.75	3.25	2000		10.5
49	43	7	Mon 2/27										11	4.25	15.25
50	44	7	Tue 2/28				45 min	Moderate	4x3min sprints				0.75	0.75	1.5		50 min
51	45	7	Wed 3/1	1500	Moderate	10x50 sprints				5	Moderate	6x1min sprints	1.5	0.75	2.25	1500		5
52	46	7	Thu 3/2				45 min	Moderate	12 mins hard				0.75	0.75	1.5		50 min
53	47	7	Fri 3/3	1500	Moderate	10x50 sprints				5	Moderate	6x1min sprints	1.5	0.75	2.25	1500		5
54	48	7	Sat 3/4				45 miles	Moderate		15 mins	Moderate	post-bike	4	0.5	4.5		33 miles
55	49	7	Sun 3/5	2000	Moderate					11	Moderate		2.5	0.75	3.25	2000		11.5
56	50	8	Mon 3/6	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	9.75	4.25	14
57	51	8	Tue 3/7				45 min	Moderate	4x3min sprints				0.75	0.75	1.5		50 min
58	52	8	Wed 3/8	1000	Moderate	10x50 sprints				4	Moderate	6x1min sprints	1.5	0.75	2.25	1500		4
59	53	8	Thu 3/9				45 min	Moderate	8 mins hard				0.75	0.75	1.5		Sick
60	54	8	Fri 3/10	1000	Moderate	10x50 sprints				4	Moderate	6x1min sprints	1.5	0.75	2.25	Sick		Sick
61	55	8	Sat 3/11				35 miles	Moderate			Moderate	post-bike	3	0.5	3.5		50 miles
62	56	8	Sun 3/12	1500	Moderate					9	Moderate		2.25	0.75	3	2000		8.5
63	57	9	Mon 3/13										11.5	4.5	16
64	58	9	Tue 3/14				60 min	Moderate	6x3min sprints				1	0.75	1.75		60 min
65	59	9	Wed 3/15	1500	Moderate	8x75 sprints				5	Moderate	1 mile hard	1.5	0.75	2.25	1500		5
66	60	9	Thu 3/16				60 min	Moderate	15 mins hard				1	0.75	1.75		60 min
67	61	9	Fri 3/17	1500	Moderate	400m hard				5	Moderate	6x1min sprints	1.5	0.75	2.25	1500		5
68	62	9	Sat 3/18				50 miles	Moderate		20 mins	Moderate	post-bike	4	0.75	4.75		68 miles
69	63	9	Sun 3/19	2000	Moderate					12	Moderate		2.5	0.75	3.25	2500	5 miles	0
70	64	10	Mon 3/20										11.5	4.5	16
71	65	10	Tue 3/21				60 min	Moderate	6x3min sprints				1	0.75	1.75		60 min
72	66	10	Wed 3/22	1500	Moderate	6x100 sprints				5.5	Moderate	2x1 miles hard	1.5	0.75	2.25	1500		5
73	67	10	Thu 3/23				60 min	Moderate	18 mins hard				1	0.75	1.75		60 min
74	68	10	Fri 3/24	1500	Moderate	500m hard				5.5	Moderate	6x1min sprints	1.5	0.75	2.25	1500		5
75	69	10	Sat 3/25				55 miles	Moderate		20 mins	Moderate	post-bike	4	0.75	4.75		Ski
76	70	10	Sun 3/26	2000	Moderate	1000m hard				13	Moderate		2.5	0.75	3.25	0		0
77	71	11	Mon 3/27										13.5	4.5	18
78	72	11	Tue 3/28				60 min	Moderate	6x4min sprints				1	0.75	1.75		60 min
79	73	11	Wed 3/29	1500	Moderate	6x100 sprints				6	Moderate	3x1 miles hard	1.75	0.75	2.5	1500	4 mi	6.5
80	74	11	Thu 3/30				60 min	Moderate	20 mins hard				1	0.75	1.75		60 min
81	75	11	Fri 3/31	1500	Moderate	500m hard				6	Moderate	6x1min sprints	1.75	0.75	2.5	1500		6
82	76	11	Sat 4/1				55 miles	Moderate		20 mins	Moderate	post-bike	4.5	0.75	5.25		83
83	77	11	Sun 4/2	2000	Moderate	1000m hard				14	Moderate		3.5	0.75	4.25	2000	6 mi	15.3
84	78	12	Mon 4/3	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	Recovery	11.75	4.5	16.25
85	79	12	Tue 4/4				45 min	Moderate	6x4min sprints				1	0.75	1.75		45 min
86	80	12	Wed 4/5	1500	Moderate	6x75 sprints				5	Moderate	1 mile hard	1.5	0.75	2.25	1500		5
87	81	12	Thu 4/6				45 min	Moderate	10 mins hard				1	0.75	1.75		45 min
88	82	12	Fri 4/7	1500	Moderate	400m hard				5	Moderate	6x1min sprints	1.5	0.75	2.25	1500		5
89	83	12	Sat 4/8				45 miles	Moderate		n/a			4	0.75	4.75
90	84	12	Sun 4/9	2000	Moderate					10	Moderate		2.75	0.75	3.5	2000	30 miles	10.2
91	85	13	Mon 4/10										14.5	4.5	19
92	86	13	Tue 4/11				60 min	Moderate	20 mins hard				1	0.75	1.75		60 mins
93	87	13	Wed 4/12	2000	Moderate	8x100 sprints				6	Moderate	3x1 miles hard	2	0.75	2.75	2000		6
94	88	13	Thu 4/13				60 min	Moderate	20 mins hard				1	0.75	1.75		60 mins
95	89	13	Fri 4/14	2000	Moderate	600m hard				6	Moderate	6x1min sprints	2	0.75	2.75	2000		6
96	90	13	Sat 4/15				60 miles	Moderate	10 miles hard	20 mins	Hard	post-bike	5	0.75	5.75		Sick
97	91	13	Sun 4/16	2500	Moderate	1000m hard				12	Moderate		3.5	0.75	4.25		Sick
98	92	14	Mon 4/17										14.5	4.5	19
99	93	14	Tue 4/18				60 min	Moderate	25 mins hard				1	0.75	1.75		60 min
100	94	14	Wed 4/19	2000	Moderate	8x100 sprints				6	Moderate	3x1 miles hard	2	0.75	2.75	2000		6