Gregs Training Plan & Log    
         
         
       
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly % BIKE    
      2/2 2/3 2/4 2/5 2/6 2/7 2/8 Total Goal Goal TOTALS    
    Swim                        
  Week Bike      
  1 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 2/9 2/10 2/11 2/12 2/13 2/14 2/15 Total Goal Goal      
    Swim 1       1.75 0.33   3.08 4 77    
  Week Bike 0.5 4 1.5 2 0.75 8.75 8 109.375 8.75    
  2 Run 2.75 0.5 0.33 1.5 5.08 5 101.6    
    Strength      
    Cross Train      
    Total 1.5 4 2.75 2 3.75 1.41 1.5 16.91 17      
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 2/16 2/17 2/18 2/19 2/20 2/21 2/22 Total Goal Goal      
    Swim 1.25     1 2.25     4.5        
  Week Bike 6 0.5 2 8.5   8.5    
  3 Run 1.5 0.75 2.25      
    Strength      
    Cross Train      
    Total 1.25 6 2 3.75 2.25     15.25        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 2/23 2/24 2/25 2/26 2/27 2/28 2/29 Total Goal Goal      
    Swim 1.5       0.25 0.2   1.95        
  Week Bike 2 4.25 4.5 3.5 4.5 18.75   18.75    
  4 Run 2 0.75 1 1.25 0.3 2.5 7.8      
    Strength      
    Cross Train      
    Total 3.5 2 5 5.5 5 5 2.5 28.5        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 3/1 3/2 3/3 3/4 3/5 3/6 3/7 Total Goal Goal      
    Swim 1   0.75 1.25 1.5     4.5        
  Week Bike 4 1 3.6 8.6   8.6    
  5 Run 1 2.6 0.75 4.35      
    Strength      
    Cross Train      
    Total 1 4 1.75 1.25 2.5 2.6 4.35 17.45        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 3/8 3/9 3/10 3/11 3/12 3/13 3/14 Total Goal Goal      
    Swim 1.75   1   1.5     4.25        
  Week Bike 7 1.25 1 2.66 11.91   11.91    
  6 Run 0.8 0.75 2.75 4.3      
    Strength      
    Cross Train      
    Total 1.75 7 1.8 2 2.5 2.75 2.66 20.46 20      
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 3/15 3/16 3/17 3/18 3/19 3/20 3/21 Total Goal Goal      
    Swim     1.75   1     2.75        
  Week Bike 5.5 0.5 1.25 7.25   7.25    
  7 Run 1 1.5 2 4.5      
    Strength      
    Cross Train      
    Total   6.5 1.75 2 2.25 2   14.5 16      
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 3/22 3/23 3/24 3/25 3/26 3/27 3/28 Total Goal Goal      
    Swim   0.75     2.25     3        
  Week Bike 2 3.25 0.75 6   6    
  8 Run 0.75 0.75 1 2.5      
    Strength      
    Cross Train      
    Total 2 1.5 3.25 1.5 2.25 1   11.5 12      
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 3/29 3/30 3/31 4/1 4/2 4/3 4/4 Total Goal Goal      
    Swim 0.33             0.33        
  Week Bike 2 2   2    
  9 Run 0.5 0.5      
  IM CALI!! Strength      
    Cross Train      
    Total 2.83             2.83 6      
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 4/5 4/6 4/7 4/8 4/9 4/10 4/11 Total Goal Goal      
    Swim                        
  Week Bike      
  10 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 4/12 4/13 4/14 4/15 4/16 4/17 4/18 Total Goal Goal   Training plan leading up to Imcda per week
Bike: 2 long bikes per week, a 100 miller + a long brick Other days are bike fillers - easy pace hour spin bike sessions
Run: 1 long run per week working up to 4 hours mid section at 8 min mile pace, 1 brick run, 1 intervals - no other running
Swim: 1 long working up to holding 1:45/100, 1 hard intervals, 3 short 1000meter fast swims 250wu, 500 fast, 500 really fast
    Swim 0.75   1.5 1       3.25    
  Week Bike 3.25 3 1.5 4 11.75 11.75
  11 Run 1.75 1.25 1 4
    Strength
    Cross Train
    Total 4 1.75 1.5 4 1.25 1.5 5 19 18  
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 4/19 4/20 4/21 4/22 4/23 4/24 4/25 Total Goal Goal   LB#1 = 5 hours
LB#2 = 3 hours + 40 min run@ 8 min/mile
LR = 2 hours @ 8 min/miles
LS = 3000 with 1000 @ 1:45/100 (26 sec lengths)
SR = 8 x 1mile @ 7 min/mile w/ 90 sec rest
    Swim 1.25     1.5 0.75 0.5   4 3 133.3333
  Week Bike 5.75 4.5 1 11.25 12 93.75 11.25
  10 Run 2 1 1.75 4.75 4.5 105.5556
    Strength  
    Cross Train  
    Total 1.25 5.75 2 1.5 6.25 1.5 1.75 20 20  
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 4/26 4/27 4/28 4/29 4/30 5/1 5/2 Total Goal Goal   LB#1 = 100 miles
LB#2 = 3 hours + 45 min run @ 8 min/mile
LR = 2.25 hours w mid 2 @ 8 min/mile
LS = 3000 with 1500 @ 1:45/100
SR = 10 x 1mile @ 7 min/mile w/ 90 sec rest
    Swim 2   0.5     1   3.5 4 87.5
  Week Bike 1.5 6.5 5 2.75 15.75 14 112.5 15.75
  9 Run 2.25 1 1.25 4.5 4.5 100
    Strength  
    Cross Train  
    Total 3.5 6.5 2.75   6 2.25 2.75 23.75 25  
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 5/3 5/4 5/5 5/6 5/7 5/8 5/9 Total Goal Goal   EASY WEEK (maybe??)
LB#1 = 100 miles
LB#2 = 4 hours + 45 min run  @ 8 min/mile
LR = 2.5 hours w mid 2 @ 8 min/mile
LS = 3000 with 2000 holding 1:45/100
SR = no speed run
    Swim 1.5   0.75 1 1 0.75   5 5 100
  Week Bike 5 4.5 9.5 10 95 9.5
  8 Run 2.75 0.75 0.75 4.25 4 106.25
    Strength  
    Cross Train  
    Total 1.5 5 3.5 1 6.25 1.5   18.75 19  
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 5/10 5/11 5/12 5/13 5/14 5/15 5/16 Total Goal Goal   LB#1 = 180 km
LB#2 = 5 hours + hour run  @ 8 min/mile
LR = 2.75 hours w mid 2 @ 8 min/mile
LS = 3500 with 2400 holding 1:45/100
SR = 10 x 1mile @ 7 min/mile w/ 90 sec rest
    Swim 2   0.5   0.5 1   4 4 100
  Week Bike 5 5.75 1.75 12.5 16 78.125 12.5
  7 Run 2 3.5 1 6.5 5 130
    Strength  
    Cross Train  
    Total 4 5 4   7.25 1 1.75 23 25  
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 5/17 5/18 5/19 5/20 5/21 5/22 5/23 Total Goal Goal   BIG WEEK (20-25 hours)
LB#1 = 200 km
LB#2 = 5 hours + hour run  @ 8 min/mile
LR = 3 hours w mid 2 @ 8 min/mile
LS = 4000 with 2600 holding 1:45/100
SR = 12 x 1mile @ 7 min/mile w/ 90 sec rest
    Swim 2.5   1 1   1   5.5 5 110
  Week Bike 6.5 7.25 3 16.75 18 93.05556 16.75
  6 Run 2 3.6 1.5 7.1 6 118.3333
    Strength  
    Cross Train  
    Total 4.5 6.5 4.6 1 7.25 2.5 3 29.35 29  
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 5/24 5/25 5/26 5/27 5/28 5/29 5/30 Total Goal Goal   EASY WEEK - take 1 to 2 days off
LB#1 = 2 to 3 hours
LB#2 = 1 hours + 30 min run  @ 8 min/mile
LR = 3.25 hours w mid 2 @ 8 min/mile
LS = 4000 with 2800 holding 1:45/100
SR = no speed run
    Swim off   1.25 1 sick sick sick 2.25    
  Week Bike off 6.5 4 sick sick sick 10.5   10.5
  5 Run off 1.5 2 sick sick sick 3.5  
    Strength  
    Cross Train  
    Total   8 5.25 3       16.25    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 5/31 6/1 6/2 6/3 6/4 6/5 6/6 Total Goal Goal   BIG WEEK (20 - 25 hours)
LB#1 = 200 km
LB#2 = 5 hours + hour run  @ 8 min/mile
LR = 3.5 hours with 2.5 at 8 min miles
LS = 4000 with 3000 holding 1:45/100
SR = 12 x 1mile @ 7 min/mile w/ 90 sec rest btwn
    Swim 0.5 1     1.5     3    
  Week Bike 1.5 5 3.25 9.75   9.75
  4 Run 1.5 1 2.5  
    Strength  
    Cross Train  
    Total 0.5 2.5 1.5 5 1.5 4.25   15.25    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 6/7 6/8 6/9 6/10 6/11 6/12 6/13 Total Goal Goal   EASIER WEEK (take 2 days off)
LB#1 = 100 miles
LB#2 = 4 hours + 40 min run  @ 8 min/mile
LR = 2.5 hours with 2 at 8 min miles
LS = 4000 holding 1:45/100
SR = 6 x 1mile @ 7 min/mile w/ 90 sec rest bwtn
    Swim 1.5   1 0.75       3.25    
  Week Bike 7.33 5 3.25 15.58   15.58
  3 Run 1.5 2.6 0.33 4.43  
    Strength  
    Cross Train  
    Total 1.5 8.83 1 3.35 5   3.58 23.26    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 6/14 6/15 6/16 6/17 6/18 6/19 6/20 Total Goal Goal   BUILD BACK UP A BIT (15 - 20 hours??)
Race pace stuff - longer rides HOLDING race pace
SR = 3 x 1mile @ 7 min/mile w/ 90 sec rest bwtn
    Swim 2 0.5 1 0.5 1.5 0.75 6.25    
  Week Bike 2 1 2.75 5.75   5.75
  2 Run 1 0.66 1 2.66  
    Strength  
    Cross Train  
    Total 3 0.5 3 2.16 1.5 2.75 1.75 14.66    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   notes  
    2004 6/21 6/22 6/23 6/24 6/25 6/26 6/27 Total Goal Goal    
    Swim 0.66 1 0.5   0.5 0.5 IM cda! 3.16    
  Week Bike 1.5 0.75 5.33 7.58   7.58
  1 Run 0.5 0.5 IM cda! 1  
  IMCDA Strength IM cda!  
    Cross Train IM cda!  
    Total 0.66 2.5 1   1.75 0.5 5.33 11.74    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 6/28 6/29 6/30 7/1 7/2 7/3 7/4 Total Goal Goal      
    Swim                        
  Week Bike      
  22 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 7/5 7/6 7/7 7/8 7/9 7/10 7/11 Total Goal Goal   notes  
    Swim                     The SPECIFICITY PLAN!
Bike/Run: Once per week a long bike 100 miles + long run together!
Bike: Two more times, a 3 hour and a 4 hour bike one of them with intervals
Run: One more run per week intervals 90 minutes
Swim: Long lake swims in Whitefish EVERYDAY! Kick focus
  Week Bike 4 3.25 7.25   7.25
  8 Run 2.25 2.25  
    Strength  
    Cross Train  
    Total     2.25   4   3.25 9.5    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2004 7/12 7/13 7/14 7/15 7/16 7/17 7/18 Total Goal Goal   notes  
    Swim           0.75 0.75 1.5     The SPECIFICITY PLAN!
Two marathon bike rides to Salmon Arm
Get a long run in 2 to 2.5 hours
Get some swimming in!
  Week Bike 9.25 10.5 1.25 21   21
  7 Run 3.5 3.5  
    Text Box: Badwater Ultra
Strength
 
    Cross Train  
    Total   9.25 10.5   3.5 2 0.75 26    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2004 7/19 7/20 7/21 7/22 7/23 7/24 7/25 Total Goal Goal   notes  
    Swim 1 IM DAY 0.75 1 1.5 2   6.25     The SPECIFICITY PLAN!
First mini-Iromman day before you leave for Vic
Run lots in Victoria and swim if possible - Build kicks up from 200 meters to 1000!!!
  Week Bike 6   1   1 8   8
  6 Run 2   0.5   1 3.5  
    Strength   Victoria Victoria Victoria Victoria  
    Cross Train      
    Total 1 8 0.75 2.5 1.5 3 1 17.75    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2004 7/26 7/27 7/28 7/29 7/30 7/31 8/1 Total Goal Goal   B  
    Swim   0.66 IM DAY lunch jas     Bike Trip 0.66     The SPECIFICITY PLAN!
Bike/Run: Once per week a long bike 100 miles + long run together!
Bike: Two more times, a 3 hour and a 4 hour bike one of them with intervals
Run: One more run per week intervals 90 minutes
Swim: Long lake swims in Whitefish EVERYDAY! Kick focus
  Week Bike 2.5 6.25 2   10.75   10.75
  5 Run 0.8 1.25 Text Box: Canadian Death Race
1
  3.05  
    Strength      
    Cross Train      
    Total 3.3 0.66 7.5   3     14.46    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2004 8/2 8/3 8/4 8/5 8/6 8/7 8/8 Total Goal Goal      
    Swim Bike Trip Bike Trip Bike Trip Bike Trip Bike Trip Bike Trip Bike Trip          
  Week Bike 5 5 5 4 5 3 5 32   32    
  4 Run 1 3.5   1 1 1 1 8.5      
    Strength        
    Cross Train        
    Total 6 8.5 5 5 6 4 6 40.5        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 8/9 8/10 8/11 8/12 8/13 8/14 8/15 Total Goal Goal      
    Swim Bike Trip Bike Trip Bike Trip Bike Trip     Cabin          
  Week Bike 5 5 5 5   20   20    
  3 Run   3.5   1   4.5      
    Strength          
    Cross Train          
    Total 5 8.5 5 6       24.5        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 8/16 8/17 8/18 8/19 8/20 8/21 8/22 Total Goal Goal      
    Swim 1   0.5   1   1.5 4        
  Week Bike 2 1 1 2 3   9   9    
  2 Run   2.5   0.5   1   4      
    Strength        
    Cross Train        
    Total 3 3.5 1.5 2.5 4 1 1.5 17        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 8/23 8/24 8/25 8/26 8/27 8/28 8/29 Total Goal Goal      
    Swim Cabin Cabin Cabin Penticton Penticton Penticton 1.25 1.25        
  Week Bike 2 1 1   5.25 9.25   9.25    
  1 Run   0.5     5 5.5      
    Strength          
    Cross Train          
    Total 2 1.5 1       11.5 16        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
      8/30 8/31 9/1 9/2 9/3 9/4 9/5 Total Goal Goal      
    Swim                        
  Week Bike      
  31 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
      9/6 9/7 9/8 9/9 9/10 9/11 9/12 Total Goal Goal      
    Swim                        
  Week Bike      
  32 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
      9/13 9/14 9/15 9/16 9/17 9/18 9/19 Total Goal Goal      
    Swim                        
  Week Bike      
  33 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
      9/20 9/21 9/22 9/23 9/24 9/25 9/26 Total Goal Goal      
    Swim                        
  Week Bike      
  34 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
      9/27 9/28 9/29 9/30 10/1 10/2 10/3 Total Goal Goal      
    Swim                        
  Week Bike      
  35 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
      10/4 10/5 10/6 10/7 10/8 10/9 10/10 Total Goal Goal      
    Swim                        
  Week Bike      
  36 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
      10/11 10/12 10/13 10/14 10/15 10/16 10/17 Total Goal Goal      
    Swim                        
  Week Bike      
  37 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 10/18 10/19 10/20 10/21 10/22 10/23 10/24 Total Goal Goal      
    Swim                      
  Week Bike 1 1   1
  17 Run 1 8 x int 1 1 2.25 1 6.25  
    Strength  
    Cross Train  
    Total 1   1 1 2.25 1 1 7.25    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2004 10/25 10/26 10/27 10/28 10/29 10/30 10/31 Total Goal Goal      
    Swim                        
  Week Bike 1 1.3 0.5   2.8   2.8    
  16 Run 0.5 1.6 1 1 2.5 6.6      
    Strength      
    Cross Train      
    Total 1.5 2.9 1.5 1   2.5   9.4        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 11/1 11/2 11/3 11/4 11/5 11/6 11/7 Total Goal Goal      
    Swim                        
  Week Bike 1 0.75 1 2.3 5.05   5.05    
  15 Run 1 1.75 1 2.75 6.5      
    Strength      
    Cross Train      
    Total 2 2.5   2 2.3 2.75   11.55        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 11/8 11/9 11/10 11/11 11/12 11/13 11/14 Total Goal Goal      
    Swim                        
  Week Bike        
  14 Run 1 1.75 1.5 3 7.25      
    Strength      
    Cross Train      
    Total 1 1.75   1.5   3   7.25        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 11/15 11/16 11/17 11/18 11/19 11/20 11/21 Total Goal Goal      
    Swim                        
  Week Bike 1.5 2 3.5   3.5    
  13 Run 0.75 1.5 1 0.75 2 6      
    Strength      
    Cross Train      
    Total 2.25 1.5 1 2.75   2   9.5        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 11/22 11/23 11/24 11/25 11/26 11/27 11/28 Total Goal Goal      
    Swim                        
  Week Bike 1 1 1.25 1 4.25   4.25    
  12 Run 1 1 1 1 10 miles 4      
    Strength race pace!      
    Cross Train      
    Total 2 2 2.25 2       8.25        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 11/29 11/30 12/1 12/2 12/3 12/4 12/5 Total Goal Goal      
    Swim                        
  Week Bike 1.5 Tuscon 1.5   1.5    
  11 Run off 40 min 50 min off off 15 min Marathon      
    Strength (7:15) (7:15)        
    Cross Train        
    Total 1.5             1.5        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 12/6 12/7 12/8 12/9 12/10 12/11 12/12 Total Goal Goal      
    Swim                        
  Week Bike      
  10 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 12/13 12/14 12/15 12/16 12/17 12/18 12/19 Total Goal Goal      
    Swim                        
  Week Bike      
  27 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 12/20 12/21 12/22 12/23 12/24 12/25 12/26 Total Goal Goal      
    Swim                        
  Week Bike      
  26 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2004 12/27 12/28 12/29 12/30 12/31 1/1 1/2 Total Goal Goal      
    Swim                        
  Week Bike      
  25 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2005 1/3 1/4 1/5 1/6 1/7 1/8 1/9 Total Goal Goal      
    Swim                        
  Week Bike      
  24 Run      
    Strength      
    Cross Train      
    Total                        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2005 1/10 1/11 1/12 1/13 1/14 1/15 1/16 Total Goal Goal      
    Swim                        
  Week Bike      
  23 Run      
    Strength      
    Cross Train       316.93
    Total                         231.33
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %       548.26
    2005 1/17 1/18 1/19 1/20 1/21 1/22 1/23 Total Goal Goal    
    Swim     1   LS     1    
  Week Bike 0.75 0.75   0.75
  22 Run 0.75 0.75  
    Strength  
    Cross Train  
    Total   1.5 1         2.5    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2005 1/24 1/25 1/26 1/27 1/28 1/29 1/30 Total Goal Goal   Ellip 3X per week for 30 min until better
Bike: 2 hours, 3x week with a couple more 1 hours.
quick swims as often as you can with 1 Long on Friday and some intervals on Sun
    Swim 0.5   0.5   1.5     2.5    
  Week Bike 1 2 1 1 1.75 1 7.75   7.75
  21 Run 0.5 0.5 0.5 0.5 0.5 0.5 3  
    Strength  
    Cross Train  
    Total 2 2.5 2 1.5 2 1.75 1.5 13.25    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2005 1/31 2/1 2/2 2/3 2/4 2/5 2/6 Total Goal Goal      
    Swim 0.5       1.5     2        
  Week Bike 1 1.5 2.5 1 1.75 7.75   7.75    
  20 Run 0.5 0.5 1 1.25 3.25      
    Strength      
    Cross Train      
    Total 2 2 2.5 2 1.5 1.75 1.25 13        
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %      
    2005 2/7 2/8 2/9 2/10 2/11 2/12 2/13 Total Goal Goal      
    Swim 0.5   0.5   1.5     2.5     Long swim = 3500
Long Run = 1.5 hours
Speed Run = 1 mile @ 6 m/mile, 3 miles @ 7 min/mile
M5 = 3 hours
  Week Bike 1.25 4 0.75 1.25 1.5 8.75   8.75
  19 Run 0.75 1 1.75  
    Strength  
    Cross Train  
    Total 2.5 4 1.25 2.25 1.5 1.5   13    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2005 2/14 2/15 2/16 2/17 2/18 2/19 2/20 Total Goal Goal      
    Swim 0.75   0.5   1.25     2.5     Long swim = 3500
Long Run = 1.75 hours
Speed Run = 1mile @ 8, 2 mile @ 6 m/mile, 3 miles @ 7 min/mile
M5 = 5 hours
  Week Bike 4.75 1 1 1 1.75 9.5   9.5
  18 Run 1.5 0.5 1 3  
    Strength  
    Cross Train  
    Total 2.25 4.75 2 2 2.25 1.75   15    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2005 2/21 2/22 2/23 2/24 2/25 2/26 2/27 Total Goal Goal      
    Swim         1     1     Long swim = 4000
Long Run = 1.75 hours
Speed Run = 3 mile @ 6 m/mile, 3 miles @ 7 min/mile
M5 = 6 hour century on Alabama track!
Long bike = 5 hours in Alabama
  Week Bike 0.25 5 1 2 4 12.25   12.25
  17 Run 1.75 0.3 2.05  
    Strength  
    Cross Train  
    Total 2 5 1.3 2 1   4 15.3    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2005 2/28 3/1 3/2 3/3 3/4 3/5 3/6 Total Goal Goal      
    Swim     0.5 0.5 1.25     2.25     Long swim = 4000
Long Run = 1.75 hours (missed last weeks)
Speed Run = 3 mile @ 6 m/mile, 3 miles @ 7 min/mile (missed last weeks)
M5 = no M5 this week
Long bike = try outside for a couple hours if you can
  Week Bike 4 1 1 0.75 3 9.75   9.75
  16 Run 0.5 0.5 1 1.75 3.75  
    Strength  
    Cross Train  
    Total 4 1.5 2 2.25 1.25 1.75 3 15.75    
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2005 3/7 3/8 3/9 3/10 3/11 3/12 3/13 Total Goal Goal   IRONMAN TRAINING STARTS!  
    Swim 0.5 0.5 1         2     2 long rides per week, one on Elite, one on M5 = #1 3 hours, #2 2 hours
1 long run @ 9 min/mile = 1.75 hours
1 speed run = 1x8, 1x7, 4x6, 1x7, 1x8
1 transition run @ 8min/mile (Tali)
1 long swim + 4 short swims = 3000 meters
daily rides on spin at Tali
  Week Bike 1 1.5 5 1.5 1 1.5 11.5   11.5
  15 Run 0.5 2 2.5  
    Strength  
    Cross Train  
    Total 2 2 6   1.5 3 1.5 16 18  
      Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
    2005 3/14 3/15 3/16 3/17 3/18 3/19 3/20 Total Goal Goal   IRONMAN TRAINING key workouts  
    Swim   1 0.5   0.75   0.5 2.75 3 91.66667 LB #1 = 5 to 6 hours
LB #2 = 3 to 4 hours
LR = 2 hours
SR = 1x8, 1x7, 3x6, 1x7, 1x8
SB = 3 X 10 minutes at 20 minute power, 5 minutes rest
LS = 3000 meters
  Week Bike 2 5 1.5 0.5 2 2 13 12 108.3333 13
  14 Run 1 1.5 2 4.5 4 112.5
  Strength  
  Cross Train  
  Total 3 6 2 2 2.75 2 2.5 20.25 20  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2005 3/21 3/22 3/23 3/24 3/25 3/26 3/27 Total Goal Goal   IRONMAN TRAINING key workouts  
  Swim   1.25 0.5 0.5     0.75 3 4 75 LB #1 = 5 to 6 hours
LB #2 = 3 to 4 hours
LR = 2.25 hours
SR = 1x8, 1x7, 4x6, 2x7
SB = 3 X 10 minutes at 20 minute power (265 watts), 5 minutes rest
LS = 3000 meters
Week Bike 2 1.5 3 2 3 2 13.5 13 103.8462 13.5
13 Run 1 1.25 2.25 4.5 4.5 100
  Strength  
  Cross Train  
  Total 3 2.75 3.5 3.75 3 2.25 2.75 21 22  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2005 3/28 3/29 3/30 3/31 4/1 4/2 4/3 Total Goal Goal    
  Swim 0.25 HAWAII 0.3 0.25     1 1.8      
Week Bike 4   4   4  
12 Run   1.2 1   1.5   3.7    
  Strength      
  Cross Train      
  Total 4.25   1.5 1.25   1.5 1 9.5 10    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 4/4 4/5 4/6 4/7 4/8 4/9 4/10 Total Goal Goal    
  Swim         0.5   1.5 2    
LR = 2.25 hours

LS = 3000 meters
Week Bike   6 1 7   7
11 Run 0.5 1   2.25 3.75  
  Strength    
  Cross Train    
  Total 0.5 1     6.5 2.25 2.5 12.75 20  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2005 4/11 4/12 4/13 4/14 4/15 4/16 4/17 Total Goal Goal    
  Swim 0.25 0.5 0.5   0.75   1.5 3.5     LB #1 = 5 to 6 hours
LB #2 = 3 to 4 hours
LR = 2.5 hours
SR = 1x8, 1x7, 2x6, 5x7
SB = 6 X 10 minutes at 110% of 20 minute power, 5 minutes rest (295 watts)
LS = 3000 meters
Week Bike 2 1.5 1.5 3.33 4.75 13.08   13.08
10 Run 1 1.5 3.25 5.75  
  Strength  
  Cross Train  
  Total 3.25 2 3.5 3.33 4 4.75 1.5 22.33 22  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2005 4/18 4/19 4/20 4/21 4/22 4/23 4/24 Total Goal Goal  
SR = Police Half
SB = 4 X 15 minutes at 110% of 20 minute power, 5 minutes rest (295 watts)
LS = 3000 meters
  Swim       0.75 0.75 1.5   3    
Week Bike 4.25 1 6 1 2.5 14.75   14.75
9 Run 0.5 1 1.25 2 1.5 6.25  
  Strength  
  Cross Train regen LB LR Police Half  
  Total 4.75 2 7.25 3.75 3.25 1.5 1.5 24 24  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 4/25 4/26 4/27 4/28 4/29 4/30 5/1 Total Goal Goal  
Recovery week Jason says to do a 4 minute all out effort up the hill for 4 minutes
Then the NEXT DAY, do a 20 minute test. Keep rpm > 90
No speed work at all
Keep all other riding <185 watts
  Swim 0.75 0.5 0.75   1     3    
Week Bike 1 5.5 1.5 1 1.5 1.5 12 10 120 12
8 Run 0.75 1 2.25 4  
  Strength b tali b tali  
  Cross Train Tali LB b out LR B test  
  Total 1.75 6.75 2.25 2 2.5 2.25 1.5 19 12  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 5/2 5/3 5/4 5/5 5/6 5/7 5/8 Total Goal Goal  
NO MORE run intensity at all!!
Bike this week:
1. 4 min MAP test
2. MAP workout: 1 set of 5 reps @ 105% MAP, 1:45on/4:00 off then regen ride later
  Swim   1   0.75     1.5 3.25    
Week Bike 2 1 7 3.25 1 14.25   14.25
7 Run 1 1 1 3 6  
  Strength LB+  
  Cross Train regen LB1 R MAP LR MAP  
  Total 3 2 8 1.75 3.25 3 2.5 23.5 22  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 5/9 5/10 5/11 5/12 5/13 5/14 5/15 Total Goal Goal   Bike this week:
1. MAP workout: 1 set o 4 reps @ 100% MAP, 2:15on/4:00 off, then regen later
2. Ride as hard as you can for 3.5 hours
Swim: Need to get a 4000 meter straight out swim in this week!! (wet suit)
  Swim     0.5       2 2.5    
Week Bike 1.5 1 7.25 0.75 5.5 1.3 17.3   17.3
6 Run 1 1 0.75 3 5.75  
  Strength B out+ MAP  
  Cross Train B regen trans LB B 3.5 hard! S 4500  
  Total 2.5 2 8.5 0.75 5.5 3 3.3 25.55 24  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 5/16 5/17 5/18 5/19 5/20 5/21 5/22 Total Goal Goal   BIG WEEK!!!!!
Bike: 200 km+ ride (DO the Banff epic training day!!!)
MAP workout = 4 reps @ 90% MAP 3:00 on, 4:00
Do some run speed work - 7:30 min miles x, like 7 or 8
Swim 5500 meters!!!
  Swim   0.5   0.75     1.5 2.75    
Week Bike 1.5 1 7.5 1 6.5 1 18.5   18.5
5 Run 1 1 2 3.25 7.25  
  Strength trans B regen  
  Cross Train B regen Banff epic 4 hard! LR MAP BIGGER!!! #VALUE!
  Total 2.5 2.5 9.5 1.75 6.5 3.25 2.5 28.5 35  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 5/23 5/24 5/25 5/26 5/27 5/28 5/29 Total Goal Goal   recovery week
long ride: 4 to 5 hours 120 to 165 watts
MAP - do a new 4 minute test - break 340!
Also - do a new 20 minute test near end of the week
  Swim 0.5   0.5 0.75     1.33 3.08    
Week Bike 1.25 1 4.5 2 2 10.75   10.75
4 Run 1 1 2 4  
  Strength tali tali LB easy 4 map LR 20 test  
  Cross Train regen trans  
  Total 1.75 2 5 1.75 2 2 3.33 17.83 16  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 5/30 5/31 6/1 6/2 6/3 6/4 6/5 Total Goal Goal   PEAK week 1
Bike: 200 km+ ride (highwood meet Greg at 7:00 am!!!) 165 to 190 watts
0
Do some run speed work - 7:30 min miles x, like 7 or 8
Swim 5500 meters!!!
9:10 eye appointment
  Swim   0.25 0.75   1.25     2.25    
Week Bike 1.25 5 1 1.75 0.9 4 13.9   13.9
3 Run 1 1 1.25 2 5.25  
  bike notes ints hiwood regen ints regen 100kTT  
  run notes ellip trail ints 7.5m/m 8m/mile  
  Total 2.25 6.25 1.75 3 2.15 2 4 21.4 22  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 6/6 6/7 6/8 6/9 6/10 6/11 6/12 Total Goal Goal    
  Swim 0.75   1     0.75   2.5      
Week Bike 1 2 1 2 1.5 5 12.5   12.5  
2 Run 1 2 3    
  bike notes regen MAP regen MAP regen 40k tt    
  run notes ints 7.5m/m 175-200w    
  Total 1.75 3 2 2 2 2.25 5 18 17    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 6/13 6/14 6/15 6/16 6/17 6/18 6/19 Total Goal Goal   Sunday mini triathon
30 min fast swim
60 min ride with middle 20 minutes at 300 W
45 minute run
  Swim 0.75   0.75   1.25   0.5 3.25