Training Plan
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Ironman Lanzarote Training Plan
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Weeks To GoWeek BeginningKey Weekly SessionsTrainingMondayTuesdayWednesdayThursdayFridaySaturdaySunday
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1723/01/2012SwimSwim - 1hr 15mins - [Yes] Main Set - 4x150, 4x75, 4x50, 4x25 all HARDSwim - 1hr 15min [Yes] Main Set -[ 25fly, 50back, 100f/s, 50back, 25fly]x6Swim - 1hr 15min [Yes] - 60mins Main Set - [200f/s, 100f/s, 50f/s, 2x25k, 100 recovery]x3
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BikeHill Reps x5min [Yes]Long Bike Ride - [Yes] - 3hr45min on the mountain bike - mixture of road & forest - 70km
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Run30min run after {Yes - 20min run]PM - Swim & 30min Runs Home [Yes] Main Set: 16x100; 4@2.00, 4@2.05, 4@2.10, 4@2.15PM: 45mins, feeling bloated so dropped the 1hr 15min to 45m. [Yes]30min easy run home50mins total to/from swimming easy [Yes]Run - [Yes] - 75mins very easy around my usual loop
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Gym/OtherBike to/from work [Yes]Bike to/from work [Yes]Bike to/from work [Yes]Bike to/from work [Yes]
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1630/01/2012SwimTEST - T30min - 1750m in 30.00; 1.42/100mSwim - 1hr 15min [Missed]Swim - 1hr 15min [Yes]
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BikeBike - Hill Reps + Run off [Yes - x2 Hill Reps]Bike - 4hrs - Road/MTB - [Yes - 5.5hours MTB]
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RunRun - Hill Reps [Yes - Sort of - Code Brown Interuption]Easy 20mins run [Missed]RACE - Watford Half Marathon [ Cancelled]
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Gym/OtherBike to/from work [Yes]Bike to/from work [Yes]Bike to/from work [Yes]
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1506/02/2012SwimPM - Swim - 1hr15min [Yes] Main Set: 4x[200on3.20; 2x100on1.40; 4x50on 60s] - Starting to feel better & stronger although still a struggle.Swim: 1hr - 2500m - Focus on technique work
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BikeHill Reps - 5no x Swains Lane; 1hr 15min; 25km
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RunLong Run PM - min 1hr30mins easy [Yes - 1hr40m; 18km]Run Intervals - Track - 8x800m [Track Shut - Hill Reps; 10x1min hard efforts with 90s recovery; 45min]Run easy 60mins - Tight legs - need to stretch morePM - Hill Reps -> 1hr easy run home from work; late in workRun - To/From Swimming; 30mind; 45mins easyHUNGOVER - Easy 50mins run; 10km
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Gym/OtherBike to/from work [Yes]Bike to/from work [No - run home from work]Bike to/from work [Yes]Bike to/from work [No - Snow - Ahh!!!]
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1413/02/20121. Long Run - 2hrSwimPM: Swim - Main - 24x100m off between 1.50&1.55PM: Swim - Main: 12x50f/s of drills & 4x75 of rolling IM & 100k x4Swim - 1hr 15mins
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2. Long Bike -5hrBikeMTB - 4hr15mins around Epping Forest2hr Adventure Race
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3. Threshold or Hill RunRunEasy 30min runRun Intervals - Track - 8x800m [Yes]AM - 1hr Run30mins easy Run
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Gym/OtherBike to/from work [Yes]Bike to/from work [Yes]Bike to/from work [Yes - 1hr 30min]Big Bike BonanzaBig Bike BonanzaBig Bike Bonanza
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1320/02/2012Swim1hr Swim - 2500mSwim - 1hr 15mins - 3.0kmLong Run - 1hr 35mins
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BikeMTB - 5.5hours
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RunHill Reps - Swains Lane - x4 -1hr; 10km
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Gym/OtherWork-Night OutBike to/from work [Yes]Bike to/from work [Yes]
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1227/02/2012SwimYes - 1hr10mins - 2800mYes - 1hr - 2500m
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BikeHill Reps - x7 Swain's Lane
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RunRun - Intervals - 8x800m - 2.38-2.40min/repXC Race - Relays - 2 legs of 2.5milesLong Run - 1hr 45mins
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Gym/OtherBike to/from work [Yes]Bike to/from work [Yes]Bike to/from work [Yes]Bike to/from work [Yes]Open 5 - Adventure Race - North Downs; Surrey [Shit Weather - Skipped]
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1105/03/2012Swim
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BikeBike - Hill Reps + Run off
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RunRun Intervals - Track - 8x800mLong Run AM - 2hr
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Gym/OtherBike to/from work [Yes - 1hr30mins]Bike to/from workBike to/from workBike to/from workBike to/from work
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1012/03/2012Swim
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BikeBike - Hill Reps + Run off
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RunRun - ThresholdLong Run AM - 2hr
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Gym/OtherBike to/from workBike to/from workBike to/from workBike to/from workRace Simulation DayBig Bike BonanzaBig Bike Bonanza
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919/03/2012SwimRACE - Battersea Park 10km
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BikeBike - Hill Reps + Run off
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RunRun Intervals - Track - 8x800mLong Run AM - 2hr
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Gym/OtherBig Bike BonanzaBike to/from workBike to/from workBike to/from workBike to/from work
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826/03/2012Swim
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Bike
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RunRun - ThresholdLong Run AM - 2hr
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Gym/OtherBike to/from workBike to/from workBike to/from workBike to/from workBike to/from work
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702/04/2012Swim
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BikeBike - Intervals + Run off
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RunRun Intervals - Track - 8x800mLong Run AM - 2hr
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Gym/OtherBike to/from workBike to/from workBike to/from workBike to/from workRace Simulation DayBig Bike BonanzaBig Bike Bonanza
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609/04/2012Swim
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BikeBike - Intervals + Run off
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RunRun - ThresholdLong Run AM - 2hr
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Gym/OtherBig Bike BonanzaBike to/from workBike to/from workBike to/from workBike to/from work
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516/04/2012Swim
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BikeBike - Intervals + Run off
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RunRun Intervals - Track - 8x800mLong Run AM - 2hr
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Gym/OtherBike to/from workBike to/from workBike to/from workBike to/from workBike to/from work
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423/04/2012Swim
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BikeBike - Intervals + Run off
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RunRun - ThresholdLong Run AM - 2hr
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Gym/OtherBike to/from workBike to/from workBike to/from workBike to/from workBike to/from workRace Simulation Day
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330/04/2012Swim
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BikeBike - Intervals + Run off
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RunRun Intervals - Track - 8x800mLong Run AM - 2hr
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Gym/OtherBike to/from workBike to/from workBike to/from workBike to/from workBike to/from workHillingdon May Duathlon
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207/05/2012Swim
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BikeBike - Intervals + Run off
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RunRun - Threshold
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Gym/OtherBike to/from workBike to/from workBike to/from workBike to/from workBike to/from workThe Gorrick 100km MTB Race
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114/05/2012Swim
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Bike
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Run
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Gym/Other
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