Training Plan

This is my training plan. It’s based around the ‘Be Iron Fit’ book.  The heart rate zones, I will explain in a later blog.

[table]Date,Week,Phase,Day,Type,Time,Details
10-Dec-2012,1,Base,Monday,Rest,,
11-Dec-2012,1,Base,Tuesday,Swim,,#1
11-Dec-2012,1,Base,Tuesday,Run,0:30:00,Z2
12-Dec-2012,1,Base,Wednesday,Bike,0:30:00,Z2 QC
12-Dec-2012,1,Base,Wednesday,Run,0:15:00,Z2
13-Dec-2012,1,Base,Thursday,Swim,,#2
13-Dec-2012,1,Base,Thursday,Bike,0:30:00,Z1 (100+ RPM)
14-Dec-2012,1,Base,Friday,Run,0:30:00,Z2
15-Dec-2012,1,Base,Saturday,Bike,1:00:00,Z2
16-Dec-2012,1,Base,Sunday,Run,0:45:00,Z1 to Z2
17-Dec-2012,2,Base,Monday,Rest,,
18-Dec-2012,2,Base,Tuesday,Swim,,#3
18-Dec-2012,2,Base,Tuesday,Run,0:30:00,Z2
19-Dec-2012,2,Base,Wednesday,Bike,0:30:00,Z2 (QC)
19-Dec-2012,2,Base,Wednesday,Run,0:15:00,Z2
20-Dec-2012,2,Base,Thursday,Swim,,#4
20-Dec-2012,2,Base,Thursday,Bike,0:30:00,Z1 (100+ RPM)
21-Dec-2012,2,Base,Friday,Run,0:45:00,Z2
22-Dec-2012,2,Base,Saturday,Bike,1:30:00,Z2
23-Dec-2012,2,Base,Sunday,Run,1:00:00,Z1 to Z2
24-Dec-2012,3,Base,Monday,Rest,,
25-Dec-2012,3,Base,Tuesday,Swim,,#5
25-Dec-2012,3,Base,Tuesday,Run,0:45:00,Z2
26-Dec-2012,3,Base,Wednesday,Bike,0:30:00,Z2 (QC)
26-Dec-2012,3,Base,Wednesday,Run,0:15:00,(Z2)
27-Dec-2012,3,Base,Thursday,Bike,0:45:00,Z1 (100+RPM)
27-Dec-2012,3,Base,Thursday,Swim,,#1
28-Dec-2012,3,Base,Friday,Run,1:00:00,Z2
29-Dec-2012,3,Base,Saturday,Bike,1:45:00,Z2
30-Dec-2012,3,Base,Sunday,Run,1:00:00,Z1 to Z2
31-Dec-2012,4,Base,Monday,Rest,,
1-Jan-2013,4,Base,Tuesday,Swim,,#2
1-Jan-2013,4,Base,Tuesday,Run,0:30:00,Z2
2-Jan-2013,4,Base,Wednesday,Bike,0:30:00,Z2 (QC)
2-Jan-2013,4,Base,Wednesday,Run,0:15:00,Z2
3-Jan-2013,4,Base,Thursday,Swim,,#3
3-Jan-2013,4,Base,Thursday,Bike,0:30:00,Z1 (100+ RPM)
4-Jan-2013,4,Base,Friday,Run,0:45:00,Z2
5-Jan-2013,4,Base,Saturday,Bike,1:30:00,Z2
6-Jan-2013,4,Base,Sunday,Run,1:00:00,Z2
7-Jan-2013,5,Base,Monday,Rest,,
8-Jan-2013,5,Base,Tuesday,Swim,,#4
8-Jan-2013,5,Base,Tuesday,Run,0:45:00,Z2
9-Jan-2013,5,Base,Wednesday,Bike,0:30:00,Z2 (QC)
9-Jan-2013,5,Base,Wednesday,Run,0:15:00,Z2
10-Jan-2013,5,Base,Thursday,Swim,,#5
10-Jan-2013,5,Base,Thursday,Bike,0:45:00,Z1 (100+RPM)
11-Jan-2013,5,Base,Friday,Run,1:00:00,Z2
12-Jan-2013,5,Base,Saturday,Bike,1:45:00,Z2
13-Jan-2013,5,Base,Sunday,Run,1:00:00,Z1 to Z2
14-Jan-2013,6,Base,Monday,Rest,,
15-Jan-2013,6,Base,Tuesday,Swim,,#1
15-Jan-2013,6,Base,Tuesday,Run,1:00:00,Z2
16-Jan-2013,6,Base,Wednesday,Bike,0:45:00,Z2 (QC)
16-Jan-2013,6,Base,Wednesday,Run,0:15:00,Z2
17-Jan-2013,6,Base,Thursday,Swim,,#2
17-Jan-2013,6,Base,Thursday,Bike,1:00:00,Z1 (100+ RPM)
18-Jan-2013,6,Base,Friday,Run,1:00:00,Z2
19-Jan-2013,6,Base,Saturday,Bike,2:00:00,Z2
20-Jan-2013,6,Base,Sunday,Run,1:00:00,Z1 to Z2
21-Jan-2013,7,Base,Monday,Rest,,
22-Jan-2013,7,Base,Tuesday,Swim,,#4
22-Jan-2013,7,Base,Tuesday,Run,1:00:00,Z2
23-Jan-2013,7,Base,Wednesday,Bike,0:45:00,Z2 (QC)
23-Jan-2013,7,Base,Wednesday,Run,0:15:00,Z2
24-Jan-2013,7,Base,Thursday,Swim,,#4
24-Jan-2013,7,Base,Thursday,Bike,1:00:00,Z1 (100+ RPM)
25-Jan-2013,7,Base,Friday,Run,1:15:00,Z2
26-Jan-2013,7,Base,Saturday,Bike,2:30:00,Z2
27-Jan-2013,7,Base,Sunday,Run,1:15:00,Z1 to Z2
28-Jan-2013,8,Base,Monday,Rest,,
29-Jan-2013,8,Base,Tuesday,Swim,,#5
29-Jan-2013,8,Base,Tuesday,Run,1:00:00,Z2
30-Jan-2013,8,Base,Wednesday,Bike,0:45:00,Z2 (QC)
30-Jan-2013,8,Base,Wednesday,Run,0:15:00,Z2
31-Jan-2013,8,Base,Thursday,Swim,,#1
31-Jan-2013,8,Base,Thursday,Bike,1:00:00,Z1 (100+ RPM)
1-Feb-2013,8,Base,Friday,Run,1:00:00,Z2
2-Feb-2013,8,Base,Saturday,Bike,2:00:00,Z2
3-Feb-2013,8,Base,Sunday,Run,1:00:00,Z1 to Z2
4-Feb-2013,9,Base,Monday,Rest,,
5-Feb-2013,9,Base,Tuesday,Swim,,#2
5-Feb-2013,9,Base,Tuesday,Run,1:00:00,Z2
6-Feb-2013,9,Base,Wednesday,Bike,0:45:00,Z2 (QC)
6-Feb-2013,9,Base,Wednesday,Run,0:15:00,(Z2)
7-Feb-2013,9,Base,Thursday,Swim,,#3
7-Feb-2013,9,Base,Thursday,Bike,1:00:00,Z1 (100+ RPM)
8-Feb-2013,9,Base,Friday,Run,1:00:00,Z2
9-Feb-2013,9,Base,Saturday,Bike,2:45:00,Z2
10-Feb-2013,9,Base,Sunday,Run,1:15:00,Z2
11-Feb-2013,10,Base,Monday,Rest,,
12-Feb-2013,10,Base,Tuesday,Swim,,#4
12-Feb-2013,10,Base,Tuesday,Run,1:00:00,Z2
13-Feb-2013,10,Base,Wednesday,Bike,0:45:00,Z2 (QC)
13-Feb-2013,10,Base,Wednesday,Run,0:30:00,Z2
14-Feb-2013,10,Base,Thursday,Swim,,#5
14-Feb-2013,10,Base,Thursday,Bike,1:15:00,Z1 (100+ RPM)
15-Feb-2013,10,Base,Friday,Run,1:00:00,Z2
16-Feb-2013,10,Base,Saturday,Bike,3:00:00,Z2
17-Feb-2013,10,Base,Sunday,Run,1:30:00,Z1 to Z2
18-Feb-2013,11,Base,Monday,Rest,,
19-Feb-2013,11,Build,Tuesday,Swim,,#6
19-Feb-2013,11,Build,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 5 x 1 min PU @ 1min Jog)”
20-Feb-2013,11,Build,Wednesday,Bike,0:45:00,Z2 (QC)
20-Feb-2013,11,Build,Wednesday,Run,0:30:00,Z2
21-Feb-2013,11,Build,Thursday,Swim,,#7
21-Feb-2013,11,Build,Thursday,Bike,1:15:00,”(at 0:15, insert 5 x 1 min easy PU @ 1 min spin)”
22-Feb-2013,11,Build,Friday,Swim,,#8
22-Feb-2013,11,Build,Friday,Run,1:00:00,Z2 (at 0:45 insert 5 x 1 min PU @ 1 min Jog)
23-Feb-2013,11,Build,Saturday,Bike,2:30:00,Z2 (QC)
23-Feb-2013,11,Build,Saturday,Run,0:15:00,Z2
24-Feb-2013,11,Build,Sunday,Bike,0:30:00,Z1 (100+ RPM)
24-Feb-2013,11,Build,Sunday,Run,1:15:00,Z1 to Z2
25-Feb-2013,12,Base,Monday,Rest,,
26-Feb-2013,12,Build,Tuesday,Swim,,#9
26-Feb-2013,12,Build,Tuesday,Run,0:45:00,”Z2 (at 0:10, insert 5 min Z4)”
27-Feb-2013,12,Build,Wednesday,Bike,0:45:00,Z2 (QC)
27-Feb-2013,12,Build,Wednesday,Run,0:15:00,Z2
28-Feb-2013,12,Build,Thursday,Swim,,#10
28-Feb-2013,12,Build,Thursday,Bike,1:00:00,”Z2 (at 0:15, insert 5 min Z4)”
1-Mar-2013,12,Build,Friday,Swim,,#11
1-Mar-2013,12,Build,Friday,Run,1:00:00,”Z2 (at 0:45, insert 5 min Z4)”
2-Mar-2013,12,Build,Saturday,Bike,2:30:00,Z2 (QC)
2-Mar-2013,12,Build,Saturday,Run,0:15:00,Z2
3-Mar-2013,12,Build,Sunday,Bike,0:30:00,Z1 (100+ RPM)
3-Mar-2013,12,Build,Sunday,Run,1:00:00,Z1 to Z2
4-Mar-2013,13,Base,Monday,Rest,,
5-Mar-2013,13,Build,Tuesday,Swim,,#6
5-Mar-2013,13,Build,Tuesday,Run,0:45:00,”Z2 (at 0:10, insert 3 x 3 min Z4 @ 1 min jog)”
6-Mar-2013,13,Build,Wednesday,Bike,0:45:00,Z2 (QC)
6-Mar-2013,13,Build,Wednesday,Run,0:15:00,Z2
7-Mar-2013,13,Build,Thursday,Swim,,#7
7-Mar-2013,13,Build,Thursday,Bike,1:00:00,”Z2 (at 0:15, insert 2 x 5 min Z4 @ 3 min Spin)”
8-Mar-2013,13,Build,Friday,Swim,,#8
8-Mar-2013,13,Build,Friday,Run,1:00:00,”Z2 (at 0:45, insert 5 min Z4)”
9-Mar-2013,13,Build,Saturday,Bike,3:00:00,”Z2 (at 2:50, insert 5 min Z4) QC”
9-Mar-2013,13,Build,Saturday,Run,0:30:00,Z2
10-Mar-2013,13,Build,Sunday,Bike,0:30:00,Z1 (100+ RPM)
10-Mar-2013,13,Build,Sunday,Run,1:15:00,Z1 to Z2
11-Mar-2013,14,Base,Monday,Rest,,
12-Mar-2013,14,Build,Tuesday,Swim,,#9
12-Mar-2013,14,Build,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 2 x 4.5 min Z4 @ 1.5 min jog)”
13-Mar-2013,14,Build,Wednesday,Bike,0:45:00,(Z2) QC
13-Mar-2013,14,Build,Wednesday,Run,0:30:00,Z2
14-Mar-2013,14,Build,Thursday,Swim,,#10
14-Mar-2013,14,Build,Thursday,Bike,1:00:00,”Z2 (at 0:15, insert 3 x 5 min Z4 @ 3 min spin)”
15-Mar-2013,14,Build,Friday,Swim,,#11
15-Mar-2013,14,Build,Friday,Run,1:00:00,”Z2 (at 0:45, insert 7 min Z4)”
16-Mar-2013,14,Build,Saturday,Bike,3:30:00,”Z2 (at 3:20, insert 5 min Z4) (QC)”
16-Mar-2013,14,Build,Saturday,Run,0:30:00,Z2
17-Mar-2013,14,Build,Sunday,Bike,0:30:00,Z1 (100+ RPM)
17-Mar-2013,14,Build,Sunday,Run,1:15:00,Z1 to Z2
18-Mar-2013,15,Base,Monday,Rest,,
19-Mar-2013,15,Build,Tuesday,Swim,,#6
19-Mar-2013,15,Build,Tuesday,Run,1:00:00,Z2 (at 0:10 insert 2 x 6 min Z4 @ 2 min jog)
20-Mar-2013,15,Build,Wednesday,Bike,0:45:00,Z2 (QC)
20-Mar-2013,15,Build,Wednesday,Run,0:30:00,Z2
21-Mar-2013,15,Build,Thursday,Swim,,#7
21-Mar-2013,15,Build,Thursday,Bike,1:00:00,”Z2 (at 0:15, insert 4 x 5 min Z4 @ 3 min Spin)”
22-Mar-2013,15,Build,Friday,Swim,,#8
22-Mar-2013,15,Build,Friday,Run,1:00:00,”Z2 (at 0:45, insert 7.5 min Z4)”
23-Mar-2013,15,Build,Saturday,Bike,4:00:00,”Z2 (at 3:50, insert 5 min Z4) (QC)”
23-Mar-2013,15,Build,Saturday,Run,0:30:00,Z2
24-Mar-2013,15,Build,Sunday,Bike,0:45:00,Z1 (100+RPM)
24-Mar-2013,15,Build,Sunday,Run,1:30:00,Z1 to Z2
25-Mar-2013,16,Base,Monday,Rest,,
26-Mar-2013,16,Build,Tuesday,Swim,,#9
26-Mar-2013,16,Build,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 5 x 3 min Z4 @ 1 min jog)”
27-Mar-2013,16,Build,Wednesday,Bike,0:45:00,Z2 (QC)
27-Mar-2013,16,Build,Wednesday,Run,0:30:00,Z2
28-Mar-2013,16,Build,Thursday,Swim,,#11
28-Mar-2013,16,Build,Thursday,Bike,1:00:00,”Z2 (at 0:45, insert 10 min Z4)”
29-Mar-2013,16,Build,Friday,Swim,,#11
29-Mar-2013,16,Build,Friday,Run,1:00:00,”Z2 (at 0:45, insert 10 min Z4)”
30-Mar-2013,16,Build,Saturday,Bike,3:00:00,”Z2 (at 2:50, insert 5 min Z4) QC”
30-Mar-2013,16,Build,Saturday,Run,0:30:00,Z2
31-Mar-2013,16,Build,Sunday,Bike,0:45:00,Z1 (100+RPM)
31-Mar-2013,16,Build,Sunday,Run,1:30:00,Z1 to Z2
1-Apr-2013,17,Base,Monday,Rest,,
2-Apr-2013,17,Build,Tuesday,Swim,,#6
2-Apr-2013,17,Build,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 3 x 6 min Z4 @ 2 min jog)”
3-Apr-2013,17,Build,Wednesday,Bike,0:45:00,Z2 (QC)
3-Apr-2013,17,Build,Wednesday,Run,0:30:00,Z2
4-Apr-2013,17,Build,Thursday,Swim,,#7
4-Apr-2013,17,Build,Thursday,Bike,1:15:00,”Z2 (at 0:10, insert 6 x 5 min Z4 @ 3 min Spin)”
5-Apr-2013,17,Build,Friday,Swim,,#8
5-Apr-2013,17,Build,Friday,Run,1:15:00,”Z2 (at 1:00, insert 10 min Z4)”
6-Apr-2013,17,Build,Saturday,Bike,3:30:00,Z2 (QC)
6-Apr-2013,17,Build,Saturday,Run,0:30:00,Z2
7-Apr-2013,17,Build,Sunday,Bike,1:00:00,Z1 (100+ RPM)
7-Apr-2013,17,Build,Sunday,Run,1:15:00,Z1 to Z2
8-Apr-2013,18,Base,Monday,Rest,,
9-Apr-2013,18,Build,Tuesday,Swim,,#9
9-Apr-2013,18,Build,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 5 x 1 min PU @ 1min Jog)”
10-Apr-2013,18,Build,Wednesday,Bike,0:45:00,Z2 (QC)
10-Apr-2013,18,Build,Wednesday,Run,0:30:00,Z2
11-Apr-2013,18,Build,Thursday,Swim,0:30:00,easy
11-Apr-2013,18,Build,Thursday,Bike,1:00:00,”Z1 (at 0:15, insert 5 x 1 min easy PU @ 1 min spin)”
12-Apr-2013,18,Build,Friday,Run,0:40:00,”Z1 (at 0:10, insert 5 x 1 min easy PU @ 1 min jog)”
13-Apr-2013,18,Build,Saturday,Bike,0:15:00,Z1 easy
13-Apr-2013,18,Build,Saturday,Run,0:20:00,Z1 easy
14-Apr-2013,18,Build,Sunday,Race,,Olympic Triathlon
15-Apr-2013,19,Base,Monday,Rest,,
16-Apr-2013,19,Build,Tuesday,Swim,,#10
16-Apr-2013,19,Build,Tuesday,Run,1:00:00,Z1 to Z2
17-Apr-2013,19,Build,Wednesday,Bike,0:45:00,Z2 (QC)
17-Apr-2013,19,Build,Wednesday,Run,0:30:00,Z2
18-Apr-2013,19,Build,Thursday,Swim,,#11
18-Apr-2013,19,Build,Thursday,Bike,1:15:00,Z2
19-Apr-2013,19,Build,Friday,Swim,,#6
19-Apr-2013,19,Build,Friday,Run,1:15:00,Z2
20-Apr-2013,19,Build,Saturday,Bike,4:00:00,Z2 (QC)
20-Apr-2013,19,Build,Saturday,Run,0:45:00,Z2
21-Apr-2013,19,Build,Sunday,Bike,1:00:00,Z1 (100+ RPM)
21-Apr-2013,19,Build,Sunday,Run,1:30:00,Z1 to Z2
22-Apr-2013,20,Base,Monday,Rest,,
23-Apr-2013,20,Build,Tuesday,Swim,,#12
23-Apr-2013,20,Build,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 4 x 4.5 min Z4 @ 1.5 min jog)”
24-Apr-2013,20,Build,Wednesday,Bike,0:45:00,Z2 (QC)
24-Apr-2013,20,Build,Wednesday,Run,0:30:00,Z2
25-Apr-2013,20,Build,Thursday,Swim,,#13
25-Apr-2013,20,Build,Thursday,Bike,1:30:00,”Z2 (at 0:15, insert 8 x 4 min Z4 @ 2 min spin)”
26-Apr-2013,20,Build,Friday,Swim,,#14
26-Apr-2013,20,Build,Friday,Run,1:15:00,”Z2 (at 1:00, insert 10 min Z4)”
27-Apr-2013,20,Build,Saturday,Bike,4:00:00,Z2 (QC)
27-Apr-2013,20,Build,Saturday,Run,0:45:00,Z2
28-Apr-2013,20,Build,Sunday,Bike,1:15:00,Z1 (100+ RPM)
28-Apr-2013,20,Build,Sunday,Run,2:00:00,Z1 to Z2
29-Apr-2013,21,Base,Monday,Rest,,
30-Apr-2013,21,Peak,Tuesday,Swim,,#15
30-Apr-2013,21,Peak,Tuesday,Run,1:15:00,”Z2 (at 0:10, insert 3 x 6 min Z4 @ 2 min Jog)”
1-May-2013,21,Peak,Wednesday,Bike,0:45:00,Z2 (QC)
1-May-2013,21,Peak,Wednesday,Run,0:30:00,Z2
2-May-2013,21,Peak,Thursday,Swim,,#16
2-May-2013,21,Peak,Thursday,Bike,1:30:00,”Z2 (at 0:15, insert 4 x 7 min Z4 @ 4 min spin)”
3-May-2013,21,Peak,Friday,Swim,,#17
3-May-2013,21,Peak,Friday,Run,1:15:00,Z2 (at 1:00 insert 10 min Z4)
4-May-2013,21,Peak,Saturday,Bike,4:00:00,Z2 (QC)
4-May-2013,21,Peak,Saturday,Run,0:45:00,Z2
5-May-2013,21,Peak,Sunday,Bike,1:15:00,Z1 (100+ RPM)
5-May-2013,21,Peak,Sunday,Run,1:45:00,Z1 to Z2
6-May-2013,22,Base,Monday,Rest,,
7-May-2013,22,Peak,Tuesday,Swim,,#12
7-May-2013,22,Peak,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 5 x 1 min PU @ 1min Jog)”
8-May-2013,22,Peak,Wednesday,Bike,0:45:00,Z2 (QC)
8-May-2013,22,Peak,Wednesday,Run,0:30:00,Z2
9-May-2013,22,Peak,Thursday,Swim,0:30:00,easy
9-May-2013,22,Peak,Thursday,Bike,1:00:00,”Z1 (at 0:15, insert 5 x 1 min easy PU @ 1 min spin)”
10-May-2013,22,Peak,Friday,Run,0:40:00,”Z1 (at 0:10, insert 5 x 1 min easy PU @ 1 min jog)”
11-May-2013,22,Peak,Saturday,Bike,0:15:00,Z1 easy
11-May-2013,22,Peak,Saturday,Run,0:20:00,Z1 easy
12-May-2013,22,Peak,Sunday,Race,,Half Ironman
13-May-2013,23,Base,Monday,Rest,,
14-May-2013,23,Peak,Tuesday,Swim,,#13
14-May-2013,23,Peak,Tuesday,Run,1:15:00,Z1 to Z2
15-May-2013,23,Peak,Wednesday,Bike,0:45:00,Z2 (QC)
15-May-2013,23,Peak,Wednesday,Run,0:30:00,Z2
16-May-2013,23,Peak,Thursday,Swim,,#14
16-May-2013,23,Peak,Thursday,Bike,1:30:00,Z2
17-May-2013,23,Peak,Friday,Swim,,#15
17-May-2013,23,Peak,Friday,Run,1:30:00,Z2
18-May-2013,23,Peak,Saturday,Bike,5:00:00,Z2 (QC)
18-May-2013,23,Peak,Saturday,Run,0:45:00,Z2
19-May-2013,23,Peak,Sunday,Bike,0:45:00,Z1 (100+RPM)
19-May-2013,23,Peak,Sunday,Run,2:00:00,Z1 to Z2
20-May-2013,24,Base,Monday,Rest,,
21-May-2013,24,Peak,Tuesday,Swim,,#16
21-May-2013,24,Peak,Tuesday,Run,1:15:00,”Z2 (at 0:10, insert 3 x 6 min Z4 @ 2 min Jog)”
22-May-2013,24,Peak,Wednesday,Bike,1:00:00,Z2 (QC)
22-May-2013,24,Peak,Wednesday,Run,0:30:00,Z2
23-May-2013,24,Peak,Thursday,Swim,,#17
23-May-2013,24,Peak,Thursday,Bike,1:30:00,”Z2 (at 1:10, insert 15 min Z4)”
24-May-2013,24,Peak,Friday,Swim,,#12
24-May-2013,24,Peak,Friday,Run,1:30:00,”Z2 (at 1:10, insert 10 min Z4)”
25-May-2013,24,Peak,Saturday,Bike,5:00:00,”Z2 (at 4:45, insert 7.5 min Z4) (QC)”
25-May-2013,24,Peak,Saturday,Run,1:00:00,Z2
26-May-2013,24,Peak,Sunday,Bike,1:00:00,Z1 (100+ RPM)
26-May-2013,24,Peak,Sunday,Run,2:15:00,Z1 to Z2
27-May-2013,25,Base,Monday,Rest,,
28-May-2013,25,Peak,Tuesday,Swim,,#13
28-May-2013,25,Peak,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 4 x 6 min Z4 @ 2 min jog)”
29-May-2013,25,Peak,Wednesday,Bike,1:00:00,Z2 (QC)
29-May-2013,25,Peak,Wednesday,Run,0:30:00,Z2
30-May-2013,25,Peak,Thursday,Swim,,#14
30-May-2013,25,Peak,Thursday,Bike,1:30:00,”Z2 (at 1:00, insert 20 min Z4)”
31-May-2013,25,Peak,Friday,Swim,,#15
31-May-2013,25,Peak,Friday,Run,1:30:00,”Z2 (at 1:10, insert 10 min Z4)”
1-Jun-2013,25,Peak,Saturday,Bike,5:30:00,”Z2 (at 5:15, insert 10 min Z4) (QC)”
1-Jun-2013,25,Peak,Saturday,Run,1:00:00,Z2
2-Jun-2013,25,Peak,Sunday,Bike,1:30:00,Z1 (100+ RPM)
2-Jun-2013,25,Peak,Sunday,Run,2:30:00,Z1 to Z2
3-Jun-2013,26,Base,Monday,Rest,,
4-Jun-2013,26,Peak,Tuesday,Swim,,#16
4-Jun-2013,26,Peak,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 5 x 6 Z4 @ 2 min jog)”
5-Jun-2013,26,Peak,Wednesday,Bike,1:00:00,Z2 (QC)
5-Jun-2013,26,Peak,Wednesday,Run,0:30:00,Z2
6-Jun-2013,26,Peak,Thursday,Swim,,#17
6-Jun-2013,26,Peak,Thursday,Bike,1:30:00,”Z2 (at 0:55, insert 25 min Z4)”
7-Jun-2013,26,Peak,Friday,Swim,,#12
7-Jun-2013,26,Peak,Friday,Run,1:30:00,”Z2 (at 1:10, insert 12 min Z4)”
8-Jun-2013,26,Peak,Saturday,Bike,5:30:00,”Z2 (at 5:10, insert 12 min Z4) (QC)”
8-Jun-2013,26,Peak,Saturday,Run,1:00:00,Z2
9-Jun-2013,26,Peak,Sunday,Bike,1:15:00,Z1 (100+ RPM)
9-Jun-2013,26,Peak,Sunday,Run,2:45:00,Z1 to Z2
10-Jun-2013,27,Base,Monday,Rest,,
11-Jun-2013,27,Peak,Tuesday,Swim,,#13
11-Jun-2013,27,Peak,Tuesday,Run,1:00:00,”Z2 (at 0:10, insert 5 x 6 Z4 @ 2 min jog)”
12-Jun-2013,27,Peak,Wednesday,Bike,1:00:00,Z2 (QC)
12-Jun-2013,27,Peak,Wednesday,Run,0:30:00,Z2
13-Jun-2013,27,Peak,Thursday,Swim,,#14
13-Jun-2013,27,Peak,Thursday,Bike,1:30:00,”Z2 (at 0:50, insert 30 min Z4)”
14-Jun-2013,27,Peak,Friday,Swim,,#15
14-Jun-2013,27,Peak,Friday,Run,1:30:00,”Z2 (at 1:10, insert 12 min Z4)”
15-Jun-2013,27,Peak,Saturday,Bike,6:00:00,Z2 (at 5:40 insert 15 min Z4) (QC)
15-Jun-2013,27,Peak,Saturday,Run,1:00:00,Z2
16-Jun-2013,27,Peak,Sunday,Bike,1:30:00,Z1 (100+ RPM)
16-Jun-2013,27,Peak,Sunday,Run,3:00:00,Z1 to Z2
17-Jun-2013,28,Base,Monday,Rest,,
18-Jun-2013,28,Peak,Tuesday,Swim,,#16
18-Jun-2013,28,Peak,Tuesday,Run,0:45:00,”Z2 (at 0:10, insert 3 x 6 min Z4 @ 2 min jog)”
19-Jun-2013,28,Peak,Wednesday,Bike,0:45:00,Z2 (QC)
19-Jun-2013,28,Peak,Wednesday,Run,0:30:00,Z2
20-Jun-2013,28,Peak,Thursday,Swim,,#17
20-Jun-2013,28,Peak,Thursday,Bike,1:00:00,”Z2 (at 0:40, insert 15 min Z4)”
21-Jun-2013,28,Peak,Friday,Swim,,#12
21-Jun-2013,28,Peak,Friday,Run,1:00:00,”Z2 (at 0:40, insert 10 min Z4)”
22-Jun-2013,28,Peak,Saturday,Bike,4:00:00,”Z2 (at 3:45, insert 10 min Z4) (QC)”
22-Jun-2013,28,Peak,Saturday,Run,0:30:00,Z2
23-Jun-2013,28,Peak,Sunday,Bike,1:00:00,Z1 (100+ RPM)
23-Jun-2013,28,Peak,Sunday,Run,2:00:00,Z1 to Z2
24-Jun-2013,29,Base,Monday,Rest,,
25-Jun-2013,29,Peak,Tuesday,Swim,,#13
25-Jun-2013,29,Peak,Tuesday,Run,0:45:00,”Z2 (at 0:10, insert 2 x 6 min Z4 @ 2 min Jog)”
26-Jun-2013,29,Peak,Wednesday,Bike,0:45:00,Z2 (QC)
26-Jun-2013,29,Peak,Wednesday,Run,0:15:00,Z2
27-Jun-2013,29,Peak,Thursday,Swim,,#14
27-Jun-2013,29,Peak,Thursday,Bike,1:00:00,”Z2 (at 0:45, insert 10 min Z4)”
28-Jun-2013,29,Peak,Friday,Swim,,#15
28-Jun-2013,29,Peak,Friday,Run,0:45:00,”Z2 (at 0:30, insert 7.5 min Z4)”
29-Jun-2013,29,Peak,Saturday,Bike,2:00:00,Z2 (QC)
29-Jun-2013,29,Peak,Saturday,Run,0:30:00,Z2
30-Jun-2013,29,Peak,Sunday,Bike,1:00:00,Z1 (100+ RPM)
30-Jun-2013,29,Peak,Sunday,Run,1:00:00,Z1 to Z2
1-Jul-2013,30,Base,Monday,Rest,,
2-Jul-2013,30,Peak,Tuesday,Swim,,#16
2-Jul-2013,30,Peak,Tuesday,Run,0:45:00,”Z2 (at 0:10, insert 5 x 1 min PU @ 1 min jog)”
3-Jul-2013,30,Peak,Wednesday,Bike,0:45:00,Z2 (QC)
3-Jul-2013,30,Peak,Wednesday,Run,0:15:00,Z2
4-Jul-2013,30,Peak,Thursday,Swim,0:30:00,easy
4-Jul-2013,30,Peak,Thursday,Bike,1:00:00,”Z1 (at 0:15, insert 5 x 1 min easy PU @ 1 min spin)”
5-Jul-2013,30,Peak,Friday,Run,0:40:00,”Z1 (at 0:10, insert 5 x 1 min easy PU @ 1 min jog)”
6-Jul-2013,30,Peak,Saturday,Bike,0:15:00,Z1 easy
6-Jul-2013,30,Peak,Saturday,Run,0:20:00,Z1 easy
7-Jul-2013,30,Peak,Sunday,Race,,Ironman Distance[/table]