I DON'T DO DIET: Ironman Training Weeks 11-23

Tuesday, March 12, 2013

Ironman Training Weeks 11-23

Build Phase: Weeks 11-23

WK 11
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog)
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin)
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog)
F: (S) & C 2:00 Z2
S: R 1:15 Z1 to Z2
Total Hrs: 9:15

S 2 hrs C 3:45hrs R 3:30 hrs

WK 12
Su: REST DAY
M: S R :45 Z2 (at :10, insert 5 min Z4)
T: Trans: 0:45 Z2 (QC) & R0:15 Z2
W: S 1:00 Z1(at :15, in 5 min Z4)
R: R 1:00 Z2 (at :45, insert 5 min Z4)
F: (S) & 2:00 Z2
S: R 1:00 Z1 to Z2
Total Hrs: 8:45

S 2 hrs 3.45 R 3

WK 13
Su: REST DAY
M: S &R :45 Z2 (at :10, insert 3X3 min Z4 @ 1 min jog)
T: Trans: 0:45 Z2 (QC) &R 0:15 Z2
W: S & 1:00 Z1 (at :15, insert 2x5 min Z4 @ 3 min spin )
R: R 1:00 Z2 (at :45, insert 5 min Z4)
F: (S) & C 2:00 Z2 (insert 5 min Z4)
S: R 1:15 Z1 to Z2
Total Hrs: 9

S 2 hrs 3:45 R 3:15

WK 14
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 2x4.5 min Z4 @1.5 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :15, in 3x5 min Z4 @ 3 min spin)
R: R 1:00 Z2 (at :45, in 7.5 min Z4)
F: (S) & C 2:00 Z2 (insert 5 min Z4)
S: R 1:15 Z1 to Z2
Total Hrs: 9:15

S 2 hrs 3.45 R 3:30

WK 15
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 2x6 min Z4 @2 min jog)
T: Trans: 0:45 Z2 (QC) & R0:15 Z2
W: S& C 1:00 Z2(at :15, in 4x5 min Z4 @ 3 min spin)
R: R 1:00 Z2 (at :45, in 7.5 min Z4)
F: (S) & C 2:00 Z2 (insert 5 min Z4)
S: R 1:30 Z1 to Z2
Total Hrs: 9.3

S 2 hrs 3.45 R 10:48

WK 16
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5X3 min Z4 @ 1 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S& C 1:00 Z2(at :15, in 5x5 min Z4 @ 3 min spin)
R: R 1:00 Z2 (at :45, in 10 min Z4)
F: (S) & C 2:00 Z2 (insert 5 min Z4)
S: R 1:30 Z1 to Z2
Total Hrs: 9.3

S 2 hrs 3.45 R 3.45

WK 17
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 3x6 min Z4 @ 2 min jog)
T: CTrans: 0:45 Z2 (QC) & R 0:30 Z2
W: S & C 1:00 Z2(at :15, in 6x5 min Z4 @ 3 min spin)
R: R 1:15 Z2 (at :45, in 10 min Z4)
F: (S) & C2:00 Z2 (insert 5 min Z4)
S: R 1:15 Z1 to Z2
Total Hrs: 9:15

S 2 hrs C 3:45 R 3.3

WK 18
Su:  REST DAY
M: S & R 1:00 Z2 (at :10, in 4x4.5 min Z4 @ 1.5 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :10, in 8x4 min Z4 @ 2 min spin)
R: R 1:00 Z2 (at :45, in 10 min Z4)
F: (S) & C2:00 Z2  (insert 5 min Z4)
S: R 2:00 Z1 to Z2
Total Hrs: 9
S 3 hrs C 3.45 R 3.15

WK 19
Su: REST DAY
M:S& R 1:00 Z1 to Z2
T: RTrans: 0:45 Z2 (QC) & R 0:15 Z2
W: S& C 1:00 Z2
R: R 1:00 Z2
F: (S) & C 2:00 Z2
S: R 1:30 Z1 to Z2
Total Hrs: 12

S 2 hrs C 3.45 R 3.45

WK 20

Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5x1 min easy PU @ 1min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S& C 1:00 Z1(at :15, in 5x1 min easy PU@ 1min spin)
R: R :40 Z1 (at :10, in 5x1 min easy PU @ 1min)
F: C:15 Z1 - easy Bike safety Check & R 0:20 Z1 - easy PU
S: Race Olymipic Distance Race
Total Hrs: 7.45(+R)

S 2 (+R) C 4 (+ Race) R 2.15 (+ Race)

WK 21
Su: REST DAY
M: S & R :45 Z2 (at :10, in 3x6 min Z4 @ 2 min jog)
T: CTrans: :45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :40, in 15 min Z4)
R: R 1:00 Z2 (at :40, in 10 min Z4)
F: (S) & C 2:00 Z2 (at 3:45 insert 10 min Z4)
S: R 2:00 Z1 to Z2
Total Hrs: 7:48

S 2 hrs C 3:45 R 4

WK 22 Su: REST DAY
M: S & R :45 Z2 (at :10, in 2x6 min Z4 @ 2 min jog)
T: CTrans: :45 Z2 (QC) & R 0:15 Z2
W: S 1:00 Z2(at :45, in 10 min Z4)
R: C :45 Z2 (at :30, in 7.5 min Z4)
F: (S) & C Trans: 2:00 Z2 (QC) 0:30 Z2
S: R 1:00 Z1 to Z2
Total Hrs: 9

S 2 hrs C 3.45 R 3.15

WK 23
S: REST DAY
M: S & R :45 Z2 (at :10, in 5x1 min PU @ 1 min jog)
T: C:45 Z2 & R 0:15 Z2
W S & C 1:00 Z2(at :15, in 5x1 PU@ 1 min spin)
R: R :40 Z2 (at :10, in 5x1 min PU @ 1 min jog)
F: C:15 Z1 - easy Bike safety Check & R :20 Z1 - easy (in a.m.)
S: Easy
SU: Race Race- Iornman Race
Total Hrs: 5.3 (+R)

S 1.3 (+ R) C 2 (+ Race) R 2 (+ Race)

Sunday: Rest day (or make up swim day)
Monday : Swim, Easy Run
Tuesday : Transition days; bike then quick change to run
Wednesday:Swim, Spin days
Thursday: (Swim- optional), Semi-Long Run
Friday: Long Cycle , (optional short run)
Saturday: Easy Long Run, (optional Cycle)

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