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.

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