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    
Week Bike 1.5 1 1 1.25 4.75   4.75
1 Run 0.75 0.75 1.5 0.75 3.75  
  bike notes 4 min test recovery 190-200 w IM test  
  run notes 8 min mile regen 4x 6:30 1/2 ml long run RAAM  
  Total 1.5 1.5 1.75 1.75 1.25 1.5 2.5 11.75 12  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 6/20 6/21 6/22 6/23 6/24 6/25 6/26 Total Goal Goal    
  Swim 0.33   0.75   0.5 0.25 1.2 3.03     RACE WEEK!  
Week Bike 1.25 4.25 1 1 1 5.4 13.9   13.9  
  Run 0.75 0.5 4.13 5.38    
  bike notes regen 175-190w regen 175-200w regen IMcda    
  run notes      
  Total 1.58 5 1.75   2 1.25 10.73 22.31 10    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 6/27 6/28 6/29 6/30 7/1 7/2 7/3 Total Goal Goal    
  Swim                      
Week Bike 1 1 1 3   3  
18 Run 0.75 0.5 1.25    
  notes    
  notes    
  Total   1   1.75   1.5   4.25      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 7/4 7/5 7/6 7/7 7/8 7/9 7/10 Total Goal Goal    
  Swim                      
Week Bike 3.25 2 5.25   5.25  
17 Run 0.66 0.66    
  notes rest long regen interv regen fat fat    
  notes burn burn    
  Total   3.91     2     5.91      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 7/11 7/12 7/13 7/14 7/15 7/16 7/17 Total Goal Goal    
  Swim                      
Week Bike 4.3 2.5 1 7.75   7.75  
16 Run 1 1    
  notes rest long regen interv regen fat fat    
  notes burn burn    
  Total   4.25   2.5 2     8.75      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 7/18 7/19 7/20 7/21 7/22 7/23 7/24 Total Goal Goal    
  Swim                     Switzerland  
Week Bike 4.75   3   2   9.75   9.75    
15 Run        
  notes long rest regen interv regen fat fat      
  notes   burn burn      
  Total 4.75   3   2     9.75        
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 7/25 7/26 7/27 7/28 7/29 7/30 7/31 Total Goal Goal    
  Swim                     Switzerland  
Week Bike   2.0   1   3   3    
14 Run        
  notes rest long regen interv regen fat fat      
  notes   burn burn      
  Total   2   1       3        
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 8/1 8/2 8/3 8/4 8/5 8/6 8/7 Total Goal Goal    
  Swim                     San Juan  
Week Bike 2 9.75   3 3 2 19.75   19.75    
13 Run        
  notes rest   LONG        
  notes   burn burn      
  Total 2   9.75   3 3 2 19.75        
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 8/8 8/9 8/10 8/11 8/12 8/13 8/14 Total Goal Goal    
  Swim                     San Juan  
Week Bike 3 1.0 3 1 9.25 17.25   17.25    
12 Run        
  notes       long fat fat      
  notes   burn burn      
  Total 3 1 3 1 9.25     17.25        
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 8/15 8/16 8/17 8/18 8/19 8/20 8/21 Total Goal Goal    
  Swim                     Cabin  
Week Bike 2.0 2 1.5 1 6.6 13.1   13.1 Aug 15 - 23  
11 Run 0.75 0.75   Bing M5  
  notes   hard   fat burn fat burn regen long   continue  
  notes     training  
  Total   2   2 2.25 1 6.6 13.85      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 8/22 8/23 8/24 8/25 8/26 8/27 8/28 Total Goal Goal    
  Swim                     Cabin  
Week Bike 0.5 11.5 1.5 13.5   13.5 Aug 15 - 23  
10 Run   Bing M5  
  notes     regen   long   interv   continue  
  notes     training  
  Total     0.5   11.5   1.5 13.5      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 8/29 8/30 8/31 9/1 9/2 9/3 9/4 Total Goal Goal    
  Swim                      
Week Bike 1.2 2.2 6.3 9.65   9.65  
9 Run    
  notes fat interv fat rest long regen fat    
  notes burn burn burn    
  Total   1.2 2.2   6.25     9.65      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 9/5 9/6 9/7 9/8 9/9 9/10 9/11 Total Goal Goal    
  Swim                      
Week Bike 2 11.5 13.5   13.5  
8 Run    
  notes fat interv fat rest long regen fat    
  notes burn burn burn    
  Total   2   11.5       13.5      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 9/12 9/13 9/14 9/15 9/16 9/17 9/18 Total Goal Goal    
  Swim     0.2         0.2     Sept Race?  
Week Bike 3.25 0.75 13 17   17  
7 Run 1 0.5 1.5    
  notes fat interv fat rest long regen fat    
  notes burn burn burn    
  Total   3.25 1.2 1.25   13   18.7      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 9/19 9/20 9/21 9/22 9/23 9/24 9/25 Total Goal Goal    
  Swim                     Sept Race?  
Week Bike 2.5 6.0 8.5   8.5  
6 Run 0.75 0.75    
  notes fat interv fat rest long regen fat    
  notes burn burn burn    
  Total   3.25     6     9.25      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 9/26 9/27 9/28 9/29 9/30 10/1 10/2 Total Goal Goal    
  Swim                     Sept Race?  
Week Bike 2.5 1 0.5 15.0 19   19  
5 Run 1 0.5 1 2.5    
  notes fat interv fat rest long regen fat    
  notes burn burn burn    
  Total 3.5 1.5 1.5   15     21.5      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 10/3 10/4 10/5 10/6 10/7 10/8 10/9 Total Goal Goal    
  Swim                      
Week Bike 1 0.5 1 5.5 8   8  
4 Run 1 1 2    
  notes fat interv fat rest long regen fat    
  notes burn burn burn    
  Total 2 0.5 2   5.5     10      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 10/10 10/11 10/12 10/13 10/14 10/15 10/16 Total Goal Goal    
  Swim                      
Week Bike 2 0.5 1.75 2.0 6.25   6.25  
3 Run 0.5 1 1.5    
  notes fat interv fat rest long regen fat    
  notes burn burn burn    
  Total 2 1   2.75 2     7.75      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 10/17 10/18 10/19 10/20 10/21 10/22 10/23 Total Goal Goal    
  Swim                      
Week Bike 1 8.75 2 2.0 13.75   13.75  
2 Run 1 0.5 1.5    
  notes fat interv fat rest long regen fat    
  notes burn burn burn    
  Total 2 8.75   2 2.5     15.25      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 10/24 10/25 10/26 10/27 10/28 10/29 10/30 Total Goal Goal    
  Swim                      
Week Bike 4 12 2 1.5 2   21.5   21.5  
1 Run      
  Strength      
  Cross Train      
  Total 4 12 2 1.5 2     21.5      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 10/31 11/1 11/2 11/3 11/4 11/5 11/6 Total Goal Goal    
  Swim                      
Week Bike 2 8.5 1 2 2 15.5   15.5  
52 Run    
  Strength    
  Cross Train    
  Total 2 8.5   1   2 2 15.5      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 11/7 11/8 11/9 11/10 11/11 11/12 11/13 Total Goal Goal    
  Swim                      
Week Bike 4 8 2.5 0.5 1.5 16.5   16.5  
52 Run    
  Strength    
  Cross Train    
  Total 4 8 2.5 0.5 1.5     16.5      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 11/14 11/15 11/16 11/17 11/18 11/19 11/20 Total Goal Goal    
  Swim                      
Week Bike 4 6.25 10.25   10.25  
52 Run    
  Strength    
  Cross Train    
  Total 4 6.25           10.25      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 11/21 11/22 11/23 11/24 11/25 11/26 11/27 Total Goal Goal    
  Swim                      
Week Bike 1 20.5 21.5   21.5  
52 Run    
  Strength    
  Cross Train    
  Total       1 20.5     21.5      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 11/28 11/29 11/30 12/1 12/2 12/3 12/4 Total Goal Goal    
  Swim           0.33   0.33      
Week Bike 1.25 0.75 2   2  
52 Run 0.5 0.5 1    
  Strength    
  Cross Train    
  Total         1.75 1.58   3.33      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2005 12/5 12/6 12/7 12/8 12/9 12/10 12/11 Total Goal Goal    
  Swim 0.33 0.75         0.5 1.58     LB = 2 hours
SR = 30 minutes alternating laps at westside
LS = 40 min
Week Bike 1 1 1 1.25 1 5.25   5.25
52 Run 0.66 0.75 1 2.41  
  Strength  
  Cross Train  
  Total 1.99 0.75 1.75   2 1.25 1.5 9.24    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2005 12/12 12/13 12/14 12/15 12/16 12/17 12/18 Total Goal Goal    
  Swim 0.25 0.33   0.5     0.75 1.83     LB = 3 hours
1 long run @ 9 min/mile = 1.25 hours
1 speed bike = 20 minute CP test
1 speed run = 1x8, 1x7, 4x6, 1x7, 1x8
1 transition run @ 8min/mile (Tali)
1 long swim + 3 short swims = 2000 meters
daily rides on spin at Tali
Week Bike 1 1.5 1 1 1.75 1 7.25   7.25
52 Run 0.75 0.75 1.25 0.5 3.25  
  Strength  
  Cross Train  
  Total 2 2.58 1 2.75 2.25   1.75 12.33    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2005 12/19 12/20 12/21 12/22 12/23 12/24 12/25 Total Goal Goal    
  Swim                     IRONMAN TRAINING STARTS!  
Week Bike 2 1.75 2 1.33 1 1.25 9.33   9.33 1 long ride per week fat burning range 160 watts
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
52 Run 1 0.5 0.66 2.16  
  Strength  
  Cross Train  
  Total 3 2.25   2.66 1.33 1 1.25 11.49    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2005 12/26 12/27 12/28 12/29 12/30 12/31 1/1 Total Goal Goal  
  Swim CABIN                   IRONMAN TRAINING key workouts  
Week Bike 1 1 1 1 1 5   5 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
15 Run   1.5 1.5   3  
  Strength    
  Cross Train    
  Total 1 2.5 2.5 1   1   8    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 1/2 1/3 1/4 1/5 1/6 1/7 1/8 Total Goal Goal 553.26
  Swim 0.5   0.75 0.5 0.25   0.33 2.33     IRONMAN TRAINING key workouts  
Week Bike 1.25 1.25 1 1.5 1 3 1.33 10.33   10.33  
14 Run 1 1 0.75 1 0.8 4.55  
  Strength 5 min test 10% less regen 1 hr then 20 min rg fat bn at 50% 2 X 20 minutes at 20 minute test power minus 10%, 5 minutes rest between sets, 80 rpm  
  Cross Train for 12 min test 5% less than 12 min of 20 min test  
  Total 2.75 1.25 2.75 2.75 2.25 3 2.46 17.21    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 1/9 1/10 1/11 1/12 1/13 1/14 1/15 Total Goal Goal  
  Swim 0.8 0.25   0.7 ps     1.75     Monday - 1 hour regen, 30 minutes of easy run, like just above walking threshold
Tuesday - am 2X20' again, 260W/90-95 rpm on trainer, aero position; pm run walk - 1'half marathon pace, 1' walk for 30 minutes
Wednesday - 2 hours fat burning 180W, 95+rpm - I want this to be as specific as possible, and make sure you have your HR
Thursday - 3X10', 5' rest between 270W/100 rpm, on trainer, then 1 hour at 180W, easy run later after a meal and nap
Friday - off
Saturday - If you can go outside, warm up for 10 minutes, then try and do 2 hours at 225-250W, ie a Cochrane loop
Sunday - 2 hours fat burning 150W 60-80rpm, then a long run
Week Bike 1 1.25 2 2   3.5 3.25 13   13
13 Run 1.5 1 0.5   0.75   3.75  
  Strength    
  Cross Train    
  Total 1.8 3 3 3.2   4.25 3.25 18.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 1/16 1/17 1/18 1/19 1/20 1/21 1/22 Total Goal Goal    
  Swim 1.33   0.75 0.75     2.83      
Week Bike 1 1 2 1.25 1 3 9.25   9.25 Fri: 2x 4x5 with 2 min rest
Sat: RECOVER!!! 1 hour slow bike, 1 hour slow run
Sun: 2 to 3 hour fat burn 160 to 180 watts
Mon: 4 hours all-out
12 Run 2.33 2 0.75 1 1 7.08  
  Strength  
  Cross Train  
  Total 2.33 2.33 3 3.5 3 2 3 19.16    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 1/23 1/24 1/25 1/26 1/27 1/28 1/29 Total Goal Goal  
  Swim 0.25 1.5   0.75 0.25     2.75      
Week Bike 3.66 2.25 1.25 2 4 3 16.16   16.16 Creatine: 6 x 1/2 gram doses per day over 30 days

Tuesday- Regen 2 hours - 150W
Wednesday- 3X15' @ 260W - on the trainer, or a little more outside
Thursday - 2 hours regen - no more than 150W, 75rpm
Friday - 4 X 10' @ 260W
Saturday -  3 hours fat burn- 180W/60-75rpm
Sunday - 3 hours specific endurance (same as today), but no less than 95 rpm, in aero position (ouch), then a short run at 8 min mile pace after.
Monday-  regen 1 hour, easy run walk
Tuesday - off, complete rest, easy swim if you want. Particularly no running.
11 Run 1.33 2.5 1 1 1 6.83  
  Strength  
  Cross Train  
  Total 5.24 3.75 3.75 3.75 5.25   4 25.74    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 1/30 1/31 2/1 2/2 2/3 2/4 2/5 Total Goal Goal  
  Swim 0.5 1 0.5 0.75 x c ski     2.75    
Week Bike 1 1.5 2 1   2 7.5   7.5
10 Run 1 1 1.5 3.75 1.25 8.5  
  Strength    
  Cross Train    
  Total 1.5 1 3 3.75 2.5 3.75 3.25 18.75    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 2/6 2/7 2/8 2/9 2/10 2/11 2/12 Total Goal Goal    
  Swim 1.5   0.5 0.75   1   3.75     bike:
Monday: 1 hour regen
Tues: INTERVALS - 4 sets of 7 reps at 330+Watts, 30s on, 60s off, 3:00 between sets
- 100-105 rpm. 120 to 150 watts after
Wed: 5 hours 180 to 200 watts, above 90 rpm, then 30 min run. finish run at tali
Thurs: 1 hour regen - do not exceed 120
Fri: 1 hour regen
Sat: 3 sets of 8 reps at 340 Watts, 45s on, 2:15 off, 5:00 between sets - 100-105 rpm
Sun: Fat burn 3 hours 180W/60-75rpm
Week Bike 1 2 4.75 1.66 1 2.25 3.25 15.91   15.91
9 Run 2.75 0.75 0.33 1 0.66 5.49  
  Strength  
  Cross Train  
  Total 2.5 4.75 6 2.74 2 3.25 3.91 25.15    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 2/13 2/14 2/15 2/16 2/17 2/18 2/19 Total Goal Goal    
  Swim 0.5   1 1 0.5 0.25   3.25     Monday - Regen
Tuesday - MAP - 3 X 6 X 45s, 120s rest, 5:00 between sets. Target 370W, right after (within 15 minutes), 20 minute run at race pace, then cool down
Wednesday - 1 hr Regen
Thursday - MAP - 3 X 6 X 60s, 120s rest, 5:00 between sets, target 350W, afternoon 1 hour run
Friday - rest - swim, light jog
Saturday - MAP - 3 X 6 X 75s, 120s rest, 5:00 between sets, target 330W, finish with 1 hour at 150W, then 20 minute run after like Tuesday
Sunday - 2 hr fat burn 180 w 60-75 rpm, long run

Week Bike 1 1.5 1 1.75 0.5 3 2 10.75   10.75
8 Run 3 1 0.75 0.5 5.25  
  Strength  
  Cross Train  
  Total 1.5 4.5 2 3.75 1.75 3.75 2 19.25    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 2/20 2/21 2/22 2/23 2/24 2/25 2/26 Total Goal Goal    
  Swim 1.5     0.75   0.5   2.75     Monday - regen (always)
Tuesday - 4 X 5 X 60s on, 60s rest, 3:00 between sets, 330W, transition, then 20 minute run at race pace
Wednesday - Fat burn 2 hours, plus swim or speed work on track
Thursday - 2 X 7 X 90s on, 90s rest, 10:00 between sets, 330W, plus alternate workout
Friday -regen
Saturday - 2 X 6 X 60s on, 3:00 rest, 10:00 between sets, 375W+, then long run in afternoon
Sunday - 3 hours if you can get outside, 200-230W, or whatever you can do.
Week Bike 1 1.5 2 1.5 1 1.5 3 11.5   11.5
7 Run 3.25 1 1 5.25  
  Strength  
  Cross Train  
  Total 2.5 4.75 2 3.25 1 3 3 19.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 2/27 2/28 3/1 3/2 3/3 3/4 3/5 Total Goal Goal    
  Swim   1     0.5 1   2.5     Monday - Regen 1:30 125W @ 80-90 rpm, Run 45'
Tuesday - Off, Swim
Wednesday - 5' Test, 60' Total; Run, 60'
Thursday - Fat Burn 2 hrs, 185W, 65 rpm, Swim 60'
Friday - 10' Test, 60' Total; Off
Saturday - Fat Burn 2 hrs
Sunday - 20' Test, 2 hr Total; then fast run 60'

Week Bike 1.5 1 2 1 1 2 8.5   8.5
6 Run 0.75 2.5 1 0.75 5  
  Strength  
  Cross Train  
  Total 2.25 1 3.5 2 2.5 2 2.75 16    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 3/6 3/7 3/8 3/9 3/10 3/11 3/12 Total Goal Goal    
  Swim 1   0.75 0.5 0.75     3     6-Mar Monday Regeneration
7-Mar Tuesday Endurance Intervals End 01
8-Mar Wednesday Fat burning 180w, 65 rpm plus swim
9-Mar Thursday Endurance Intervals End 02
10-Mar Friday Regeneration, 1 hour run at 10:00 pace
11-Mar Saturday 2.5 hrs @225W = 2000kJ, plus 45:00 fast run immediately after
12-Mar Sunday 4 hrs @175W/70 rpm
13-Mar Monday 1 hour @ 150W
14-Mar Tuesday Endurance Intervals plus 30 min @ 225W End 03
15-Mar Wednesday Fat burning 180w, 65 rpm plus swim
16-Mar Thursday Endurance Intervals plus 60 min @ 225W End 04
17-Mar Friday 1 hour @ 140W
18-Mar Saturday 3 hrs @225W
19-Mar Sunday 4.5 hrs @ 175W/90 rpm
20-Mar Monday 1 hour @ 150W
21-Mar Tuesday Endurance Intervals plus 60 min @ 225W End 05
22-Mar Wednesday 1.5 hours @150W
23-Mar Thursday Endurance intervals plus one hour fat burning End 06
24-Mar Friday 1 hour @ 150W
25-Mar Saturday 4 hours 180w, 65 rpm fat burning
26-Mar Sunday 4 hours as fast as you can
27-Mar Monday 60' @ 120W
28-Mar Tuesday 1 hour @ 225W, 1 hour fat burning 180w, 65 rpm
29-Mar Wednesday 45' @ 120W
30-Mar Thursday 2 X 30' @ 250W, 10' rest between
31-Mar Friday 45' @ 120W
1-Apr Saturday 2 hours outside, freestyle, average 200W jam the hills
2-Apr Sunday 2 hours @ 150W, fast run after 60'
ID Sets Reps/Set WorkIntervals RepsRest SetsRest %MAP Watts
Week Bike 1.5 0.75 1.5 2.5 4 10.25   10.25 End01 2 5 03:00.0 03:30.0 10:00.0 90% 306
5 Run 1 2.5 1 1 5.5   End02 2 6 03:00.0 03:00.0 10:00.0 85% 289
  Strength   End03 3 5 02:00.0 02:30.0 05:00.0 90% 306
  Cross Train   End04 3 7 02:00.0 02:00.0 05:00.0 85% 289
  Total 2 4 1.5 3 0.75 3.5 4 18.75     End05 4 6 01:45.0 01:30.0 03:00.0 90% 306
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   End06 4 7 01:30.0 01:00.0 03:00.0 85% 289
  2006 3/13 3/14 3/15 3/16 3/17 3/18 3/19 Total Goal Goal    
  Swim 1.25   0.75   0.33 0.75   3.08     Long run = 2.25 hours at 8 min/mile
Week Bike 2.5 1 2.5 4.75 1.5 12.25   12.25
4 Run 2.25 0.75 0.75 1.25 0.75 5.75  
  Strength  
  Cross Train  
  Total 1.25 4.75 2.5 3.25 5.08 2 2.25 21.08    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 3/20 3/21 3/22 3/23 3/24 3/25 3/26 Total Goal Goal    
  Swim 1.25   0.66       1.5 3.41     Long run = 2 hours at 8 min/mile
Week Bike 1 2.5 2.5 4 1 11   11
3 Run 2 0.5 1.5 4 4.5 88.88889
  Strength  
  Cross Train  
  Total 2.25 4.5 0.66 3 4   4 18.41 4.5  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 3/27 3/28 3/29 3/30 3/31 4/1 4/2 Total Goal Goal    
  Swim   0.5   0.75   0.4   1.65      
Week Bike 4.5 1 1.5 1 1.75 9.75   9.75 On Friday start FAT LOADING:
1.8 g fat/lb (2550 cals), 1.1 g carb/lb (629 cals), 400 cals protein for 7 days (approx 3600 cals / day), then 2 days of carb loading: 2800 cals per day

Long run = 1.5 hours at 8 min/mile
2 Run 1 0.75 0.66 2.41 3.5 68.85714
  Strength 1 x 120w, 2x30' 250w 120 w 200 ave  
  Cross Train 10' rest fat load fat load  
  Total 4.5 1.5 1 2.25 0.75 1.4 2.41 13.81 3.5  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 4/3 4/4 4/5 4/6 4/7 4/8 4/9 Total Goal Goal  
  Swim 1   0.5   0.5   1.25 3.25      
Week Bike 1 1 1 0.5 5.1 8.6   8.6 RACE WEEK!  
1 Run 0.75 0.5 3.8 5.05 2.5 202  
  Strength fat fat fat fat carb carb IM AZ    
  Cross Train Gord w 9:00      
  Total tim tali 0.75 1.5   2 0.5 10.15 16.9 2.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 4/10 4/11 4/12 4/13 4/14 4/15 4/16 Total Goal Goal    
  Swim           Florida          
Week Bike        
15 Run      
  Strength      
  Cross Train      
  Total                      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 4/17 4/18 4/19 4/20 4/21 4/22 4/23 Total Goal Goal    
  Swim   Florida                
Week Bike      
14 Run   1.25 1.25  
  notes    
  notes    
  Total         1.25     1.25    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 4/24 4/25 4/26 4/27 4/28 4/29 4/30 Total Goal Goal    
  Swim                    
Week Bike 0.5 1.3 1.25 0.75 3.8   3.8
13 Run 1.2 1.5 1 0.5 1.5 5.7  
  notes  
  notes intervals quick easy police half  
  Total 1.7 1.3 2.75 1 1.25   1.5 9.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 5/1 5/2 5/3 5/4 5/5 5/6 5/7 Total Goal Goal    
  Swim     0.25         0.25    
Week Bike 1 2 2.33 0.5 4 2 11.83   11.83
12 Run 0.75 0.75  
  notes  
  notes  
  Total 1 2 2.58 0.5 4.75   2 12.83    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 5/8 5/9 5/10 5/11 5/12 5/13 5/14 Total Goal Goal   Jasons Training Notes:
LONG RIDES are at 150 watts with 20' @ 245 watts every hour or so - 65 to 70 rpm

I also want you to try 8-10 second efforts Best way is 30-40 rpm at the start, then 90-100 rpm at the end.
Ten to one rest is the key - so if you can do them at every 2 minutes (even or odd minutes) on your SRM.
First workout will be 1 set of 10 reps, 2 X in one week. You should be able to add these to the end of a fat burn ride.
Following week is 2 sets, twice a week, then week after 3 sets, twice a week.
Thereafter one set of 10, once weekly for maintenance.
  Swim                    
Week Bike 1 1.5 2.25 6 1 2.5 14.25   14.25
11 Run 0.5   0.5  
  notes Kona register Kona register Kona register  
  notes   rv conf rv conf rv conf  
  Total 1.5 1.5 2.25 6 1   2.5 14.75    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 5/15 5/16 5/17 5/18 5/19 5/20 5/21 Total Goal Goal    
  Swim                    
Week Bike 1 2 8 11   11
10 Run 0.5 0.5  
  notes Kona register Kona register Kona register  
  notes  
  Total 1.5 2   8       11.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 5/22 5/23 5/24 5/25 5/26 5/27 5/28 Total Goal Goal    
  Swim                
Week Bike 1 0.75 0.5 5 2 3 12.25   12.25
9 Run 0.75 1 1.75  
  notes Eu track Eu track Kona register LR FB FB  
  notes rented rented  
  Total 0.75   0.5 6   2 3 14    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 5/29 5/30 5/31 6/1 6/2 6/3 6/4 Total Goal Goal   LR: 10 hours at 150 watts on best weather day
LT:
3 x 20 min intervals of 240 watts during a 2 hour ride
R: recovery of 100 watts x 2 hours
FB: Fat burn of 150 watts x 2 hours
ST: Steady of 180 to 200 watts x 2 hours
  Swim                    
Week Bike 2 9.5 1 2.75 1.75 3 20   20
8 Run 1 1 2  
  notes FB LR R LT FB FB  
  notes  
  Total 3   9.5 1 3.75 1.75 3 22    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 6/5 6/6 6/7 6/8 6/9 6/10 6/11 Total Goal Goal   LR: 6 hour FAST at steady pace of 180 - 100 watts on best weather day
LT:
3 x 20 min intervals of 240 watts during a 2 hour ride
R: recovery of 100 watts x 2 hours
FB: Fat burn of 150 watts x 2 hours
ST: Steady of 180 to 200 watts x 2 hours
  Swim 0.25             0.25    
Week Bike 2 6 1 2 3 2 16   16
7 Run 0.5 0.5  
  notes FB REST LR R FB FB LT  
  notes  
  Total 2.75   6 1 2 3 2 16.75    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 6/12 6/13 6/14 6/15 6/16 6/17 6/18 Total Goal Goal    
  Swim     0.5         0.5     LR: 12 hour long 150 watts on best weather day
LT: 2 x 20 min intervals of 250 watts during a 2 hour ride
R: recovery of 100 watts x 2 hours
FB: Fat burn of 150 watts x 2 hours
ST: Steady of 180 to 200 watts x 2 hours
Week Bike 2 2 1 12.5 2 19.5   19.5
6 Run 0.5 0.5  
  notes R FB R REST R R  
  notes  
  Total   2.5 2.5 1 12.5   2 20.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 6/19 6/20 6/21 6/22 6/23 6/24 6/25 Total Goal Goal    
  Swim             IM Cda       LR: 6 hour fast century 180 to 200 watts on best weather day
LT: 3 x 20 min
intervals of 250 watts during a 2 hour ride
R: recovery of 100 watts x 2 hours
FB: Fat burn of 150 watts x 2 hours
ST: Steady of 180 to 200 watts x 2 hours
Week Bike 1.5 3 6 3.3 13.8   13.8
5 Run 0.5   0.5  
  notes FB LT  
  notes  
  Total 2 3   6     3.3 14.3    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 6/26 6/27 6/28 6/29 6/30 7/1 7/2 Total Goal Goal    
  Swim                   LR: SUPER LONG 14 hours 150 watts on best weather day
LT:
2 x 20 min intervals of 260 watts during a 2 hour ride
R: recovery of 100 watts x 2 hours
FB: Fat burn of 150 watts x 2 hours
ST: Steady of 180 to 200 watts x 2 hours
Week Bike 0.5 4 3 0.3 1 14.5 23.3   23.3
4 Run 1 0.25   2 3.25  
  notes FB FB LT R Nissan bike to  JASPER  
  notes Test jasper HELEN  
  Total 1.5 4 3.25 0.3   14.5 2 26.55    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 7/3 7/4 7/5 7/6 7/7 7/8 7/9 Total Goal Goal    
  Swim                   SUPER fast century with 2 LT intervals = 2 x 20 @ 260 watts,
Week Bike 1 1.5 2 0.75 4.5 1 10.75   10.75
3 Run  
  notes R R FB R LT fast R R  
  notes century    
  Total 1 1.5 2 0.75 4.5   1 10.75    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 7/10 7/11 7/12 7/13 7/14 7/15 7/16 Total Goal Goal    
  Swim                     in the final week before the race, do two very easy 1 1/2 to 2 hour rides and nothing more.
Week Bike 1 1 2 1 1 6   6
2 Run r r FB r R  
  notes START FAT START FAT START FAT START FAT START FAT START FAT START FAT  
  notes LOAD LOAD LOAD LOAD LOAD LOAD LOAD  
  Total 1 1 2 1 1     6    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 7/17 7/18 7/19 7/20 7/21 7/22 7/23 Total Goal Goal    
  Swim             0.5 0.5      
Week Bike 1 24 25    
1 Run   0.75 1 1.75    
  notes Carb Carb HPV    
  notes Load Load RECORD!    
  Total   1 24   0.75   1.5 27.25      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 7/24 7/25 7/26 7/27 7/28 7/29 7/30 Total Goal Goal    
  Swim 0.5   0.5   0.25 0.25 0.5 2      
Week Bike 1 1.3 1.5 3.8    
1 Run 1 1.25 1 3.25    
  notes whitefish WF WF WF    
  HIKE 1.5 1.5 3    
  Total         2.75 4.3 3 12.05      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 7/31 8/1 8/2 8/3 8/4 8/5 8/6 Total Goal Goal    
  Swim 0.75   0.75   0.75   0.75 3      
Week Bike 2 1.5 1 2 6.5    
12 Run 1 1 1 3    
  notes WF WF WF    
  HIKE 1.5 1.5 3    
  Total 4.25 2.5 2.25   2.75 2 1.75 15.5      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 8/7 8/8 8/9 8/10 8/11 8/12 8/13 Total Goal Goal    
  Swim     0.25   0.25   0.25 0.75      
Week Bike       2 2    
11 Run   1   1 2    
  notes FRANCE   FRANCE   France    
  notes      
  Total     0.25 1 0.25   3.25 4.75      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 8/14 8/15 8/16 8/17 8/18 8/19 8/20 Total Goal Goal    
  Swim   0.25   0.25     1 1.5     LR = 1.5 @ 8 min/mile pace
Week Bike 3 4 3 4 2   1.5 17.5  
10 Run 1   1.5 0.5   1 4  
  pulls 0.25 0.25  
  notes France France France France France France  
  Total 4 4.25 4.5 4.75 2   3.75 23.25    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 8/21 8/22 8/23 8/24 8/25 8/26 8/27 Total Goal Goal    
  Swim 0.75 0.75 1 0.75 1   1 5.25     LR = 1.75 @ 8 min/mile pace
LT R = 1 x 20' fast
LB = 3 @ 160 - 180 watts
LT B = 2 x 20' @ 230 watts
IM B = 1 hours @ 220 watts steady
swim = straight swim only - no PB! Cord pulls every morning
Week Bike 2 1.25 1 3 1 8.25  
9 Run 1 0.5 1 1.75 4.25  
  hike 0.25 0.6 1.5 2.35  
  notes r LB LR  
  Total 4 3.1 3 3.75 2.75   3.5 20.1    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 8/28 8/29 8/30 8/31 9/1 9/2 9/3 Total Goal Goal    
  Swim 0.25 1.5   1 1 1.2   4.95     LR = 2 @ 8 min/mile pace
LT R = 2 x 20' fast
LB = 3.5 @ 160 - 180 watts
LT B = 3 x 20' @ 230 watts
IM B = 2 hours @ 220 watts steady
swim = in WF lake with wet suit. Progress to swim across the lake!!!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week Bike 1 0.75 4 1 6.75   1 21-Aug Build              
8 Run 1 2 3   2 28-Aug Shock Regen 20MP     20MP    
  hike 1.5 1.5 1.5 1 1.5 7   3 4-Sep Build   20MP   20MP   20MP  
  notes cabin cabin cabin cabin cabin cabin cabin   4 11-Sep Rest Regen Rest 60MP        
  Total 3.75 3.75 5.5 4 2 2.7   21.7     5 18-Sep Shock Regen   MAP     MAP  
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   6 25-Sep Build Regen MAP   MAP   MAP  
  2006 9/4 9/5 9/6 9/7 9/8 9/9 9/10 Total Goal Goal     7 2-Oct Build Regen MAP   MAP     MAP
  Swim   1.33 1 1       3.33     LR = 2.25 @ 8 min/mile pace
LT R = 3 x 20' fast
LB = 4 @ 160 - 180 watts
LT B = 2 x 20' @ 240 watts
IM B = 2 hours @ 220 watts steady
8 9-Oct Taper Regen Rest 60MP        
Week Bike 5 2 7   9 16-Oct Race           Race  
7 Run 0.33 1 1.33  
  notes sick sick sick sick sick sick   20MP= 95-105% of 20MP, 2-4 X 15-20 minute intervals, 80-95 rpm, trainer or road
  notes   MAP intervals plus fast run after 95-105 rpm in TT position, preferably on road
  Total 5.33 1.33 2 1 2     11.66     Regen - steady 60-85 rpm at 120W (24HP - figure that acronym out!)
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %   60MP - 60 minute power test - from your assumed Ironman pace to all out for 60 minutes
  2006 9/11 9/12 9/13 9/14 9/15 9/16 9/17 Total Goal Goal    
  Swim 1 1 1     1.5   4.5     LR = 2.5 @ 8 min/mile pace
LT R = 3 x 20' fast
LB = 4.5 @ 160 - 180 watts
LT B = 3 x 20' @ 240 watts
IM B = 2.5 hours @ 220 watts steady
Week Bike 1 1 5 1.5 8.5  
6 Run 0.75 0.75 1 2.3 0.75 5.55  
  notes LB 5.5 LR 2.5 brick  
  notes  
  Total 2.75 2.75 2 5 2.3 1.5 2.25 18.55    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 9/18 9/19 9/20 9/21 9/22 9/23 9/24 Total Goal Goal    
  Swim 1 0.5 0.75     1.5   3.75     LR = 2.5 @ 8 min/mile pace
LT R = 3 x 20' fast
LB = 5 @ 160 - 180 watts
LT B = 2 x 30' @ 240 watts
IM B = 2.5 hours @ 220 watts steady
Week Bike 1 2 1 6 10  
5 Run 0.75 1 1 2.5 5.25  
  notes start Phil Phil  
  notes maps Evans Evans  
  Total 2.75 3.5 2.75 6 2.5 1.5   19    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 9/25 9/26 9/27 9/28 9/29 9/30 10/1 Total Goal Goal    
  Swim 0.75 0.5 0.25       1.5 3     LR = 2.25 @ 8 min/mile pace
LT R = 2 x 20' fast
LB = 5.5 @ 160 - 180 watts
LT B = 2 x 20' @ 250 watts
IM B = 3 hours @ 220 watts steady
Week Bike 2 1.5 1.5 7.75 12.75  
4 Run 1 1 2 4  
  Strength  
  Cross Train  
  Total 3.75 2 1.75 8.75 2   1.5 19.75    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 10/2 10/3 10/4 10/5 10/6 10/7 10/8 Total Goal Goal    
  Swim 0.5 0.75           1.25     LR = 2 @ 8 min/mile pace
LT R = 1 x 20' fast
LB = 6 @ 160 - 180 watts
LT B = 3 x 20' @ 250 watts
IM B = 3.5 hours @ 220 watts steady
Week Bike 1 1 1 4 7  
3 Run 1 1 2.25 4.25  
  Strength  
  Cross Train  
  Total 2.5 1.75 2 4     2.25 12.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 10/9 10/10 10/11 10/12 10/13 10/14 10/15 Total Goal Goal    
  Swim 0.75 0.5 0.5   0.75   1.25 3.75     LR = 1 @ 8 min/mile pace
LB = 4 @ 160 - 180 watts
LT B = 2 x 30' @ 250 watts
IM B = 2 hours @ 220 watts steady
Week Bike 1 1.5 1 3 0.5 7  
2 Run 0.5 0.5  
  Strength Fat load FL FL FL FL FL  
  Cross Train  
  Total 1.75 2 1.5 3 1.75   1.25 11.25    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 10/16 10/17 10/18 10/19 10/20 10/21 10/22 Total Goal Goal    
  Swim 0.5 0.5       1.6   2.6      
Week Bike 2.5 1.5     5.7 9.7  
1 Run   4.75 4.75  
  Strength FL FL CARB CARB CARB KONA!!  
  Cross Train      
  Total 3 2       12.05   17.05    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 10/23 10/24 10/25 10/26 10/27 10/28 10/29 Total Goal Goal    
  Swim                      
Week Bike 1.3 0.75 2.05    
52 Run 0.5 1 1.5    
  Strength    
  Cross Train    
  Total         1.8 1.75   3.55      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 10/30 10/31 11/1 11/2 11/3 11/4 11/5 Total Goal Goal    
  Swim                     ALL running on elliptical trainer with long run on tred m.
Long run on tred mill = 1.75 hours at 7:38 min/mile (3:20 marathon)
speed on ellip = miles at 160 HR
Week Bike 1 1  
52 Run 1 1 1 1 1.75 5.75  
  Strength speed colin julie  
  Cross Train canmore  
  Total 2 1 1 1 1.75     6.75    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 11/6 11/7 11/8 11/9 11/10 11/11 11/12 Total Goal Goal    
  Swim                     50% of running on elliptical trainer, 50% on tred mill
Long run on track = 2 hours at 7:38 min/mile (3:20 marathon)
speed on tred miles @ 6 min/mile
Week Bike  
52 Run 1 1 1 1 2 1 7  
  Strength speed  
  Cross Train  
  Total 1 1 1 1 2 1   7    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 11/13 11/14 11/15 11/16 11/17 11/18 11/19 Total Goal Goal    
  Swim                     50% running on track, 50% on tred mil
Long run on track = 2.25 hours at 7:38 min/mile (3:20 marathon)
speed on track @ 6.5 min/mile
Week Bike  
52 Run 1 1 1 1 2.25 1 7.25  
  Strength speed  
  Cross Train  
  Total 1 1 1 1 2.25 1   7.25    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 11/20 11/21 11/22 11/23 11/24 11/25 11/26 Total Goal Goal    
  Swim                     100% running on track
Long run on track = 2.5 hours at 7:38 min/mile (3:20 marathon)
speed on track miles @ 6.5 and 6 min/mile
Week Bike  
52 Run 1 1 1 1 2.5 1 7.5  
  Strength speed  
  Cross Train  
  Total 1 1 1 1 2.5 1   7.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 11/27 11/28 11/29 11/30 12/1 12/2 12/3 Total Goal Goal    
  Swim                     TAPER volume starting this week
Long run on track = 1.5 hours at 7:30 min/mile
speed on track 1/2 miles @ 6 min/mile or a bit faster
Week Bike  
52 Run 1 1 1.5 3.5  
  Strength speed  
  Cross Train  
  Total 1   1   1.5     3.5    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 12/4 12/5 12/6 12/7 12/8 12/9 12/10 Total Goal Goal    
  Swim                     More taper this week to marathon
Week Bike    
52 Run 1 1 0.5 0.25   2.75  
  Strength Leave Vegas Vegas Marathon  
  Cross Train    
  Total 1   1 0.5 0.25     2.75    
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %  
  2006 12/11 12/12 12/13 12/14 12/15 12/16 12/17 Total Goal Goal    
  Swim                      
Week Bike    
52 Run    
  Strength Home    
  Cross Train    
  Total                      
    Mon Tue Wed Thu Fri Sat Sun Weekly Weekly %    
  2006 12/18 12/19 12/20 12/21 12/22 12/23 12/24 Total Goal Goal    
  Swim                      
Week Bike    
52 Run    
  Strength    
  Cross Train    
  Total                      
    Mon Tue Wed