Training Log

Presented below is a training log covering the period from 25/11/2007 (my first day as a fulltime athlete) right the way through to Ironman Germany on 06/07/2008. It is not presented as a template for others to follow as what works for one will not necessarily work for another. It is presented more as a way for me to keep track of my progress, and incase it is of interest to others.

Date
Session
Focus
25/11/2007
Surrey Hills ride (70 miles)
Long Bike (aerobic)
26/11/2007
10 mile run
Long Run (aerobic)
26/11/2007
2.5km swim
Mod Swim with pickups
27/11/2007
Reverse 4 hills route (75 miles)
Long Bike (aerobic)
27/11/2007
Weights
Muscular Strength
28/11/2007
12 mile fartlek run
Long Run (aerobic)
29/11/2007
Vo2 max test (score of 55, very good running economy)
N/A
29/11/2007
4 x 1600m at 5-10km pace
Lactate run
30/11/2007
Windsor ride (60 miles) - hammer time on way home
Musc Strength/Endurance
01/12/2007
2.5km Swim
Long Swim (aerobic)
02/12/2007
Helly Hanson Winter warmer - adventure race
N/A
Week 1
Approx hours logged : 21 hours
03/12/2007
6 mile run
Mod run (aerobic)
03/12/2007
2km swim
Mod Swim with pickups
04/12/2007
Surrey Hills ride (70 miles)

Long Bike (aerobic)
04/12/2007
Weights/core
Muscular Strength
05/12/2007
13 mile run
Long Run (aerobic)
06/12/2007
3km Swim
Long Swim (aerobic)
06/12/2007
3km Time Trial Battersea - 11:17pb
Speed run (anaerobic)
07/12/2007
2 x 20 mins max effort cycle with w\up and c\down (1st 20 av 290 watts, 2nd 20 av 265 watts)
Speed Bike (lactate thresh)
07/12/2007
Weights
Muscular Strength
08/12/2007
14km tempo run at lactate threshold
Lactate run
08/12/2007
Weights/core
Muscular Strength
09/12/2007
3 hills ride with a bit extra (70 miles ish)
Long Bike (aerobic)
Week 2
Approx hours logged : 18 hours
10/12/2007
11 mile run
Mod Run (aerobic)
10/12/2007
3km swim
Long Swim (aerobic)
11/12/2007
Surrey Hills ride (70 miles)
Long Bike (aerobic)
12/12/2007
Weights
Muscular Strength
12/12/2007
12 mile run
Long Run (aerobic)
13/12/2007
Rest Day
N/A
14/12/2007
2 x 20 mins max effort cycle with w\up and c\down (1st 20 av 325 watts, 2nd 20 av 320 watts)
Speed bike (lactate thresh)
14/12/2007
Plyometrics
Muscular Strength
15/12/2007
45 min tempo run
Lactate Run
16/12/2007
Surrey Hills ride (70 miles)
Long Bike (aerobic)
Week 3
Approx hours logged : 16 hours
17/12/2007
Rest Day
N/A
18/12/2007
2km swim
Mod Swim (aerobic)
18/12/2007
2 x 20 mins hard effort cycle (1st 20 av 290 watts, 2nd 20 av 275 watts) - 15 min run off bike
Speed bike (lactate thresh)
19/12/2007
2 hour run (14-15 miles)
Long Run (aerobic)
20/12/2007
2.5km swim
Long Swim (aerobic)
20/12/2007
Track session
Speed Run (anaerobic)
21/12/2007
Surrey hills ride (70 miles)
Long Bike (aerobic)
Christmas was spent drinking, eating and being ill. Not a lot of training got done :-)
01/01/2008
39:51 pb for 10km - great way to get 2008 underway!
Speed Run
02/01/2008
Rest Day
N/A
03/01/2008
2km Swim
Mod Swim
03/01/2008
Battersea Track
Tempo Run
04/01/2008
3 hills ride (70 miles)
Mod Bike
04/01/2008
Weights/core
Weights
05/01/2008
10km run
Mod Run
06/01/2008
3 hills ride kind of-ice everywhere, bit slow
Long Bike
07/01/2008
12 mile run
Long Run
07/01/2008
2.5km Swim
Long Swim
08/01/2008
2 x 20 min turbo, power well down, felt tired (around 260 watts). 15 min run off
Tempo Brick
08/01/2008
Weights
Weights
09/01/2008
1km power swim with parachute
Mod Swim
09/01/2008
13 miles serpie run
Long Run
10/01/2008
1.5km Swim
Mod Swim
10/01/2008
Battersea Track
Tempo Run
11/01/2008
Windsor and back 90km or so
Mod Bike
11/01/2008
Weights and core
Weights
12/01/2008
10 mile run
Mod Run
13/01/2008
4 hills ride (fast!)
Long Bike
Big week on the run this week :-) Approx hours logged : 21.5 hours
14/01/2008
7 mile run
Long Run
14/01/2008
2km swim
Mod Swim
15/01/2008
Rest Day
N/A
16/01/2008
Vo2 Max test Brunel University - fitness improved, but still ill so poor indicator
N/A
17/01/2008
2.5km swim
Mod Swim
18/01/2008
5 hills ride 110km ergomo confirmed :-)
Long Ride
19/01/2008
30th Birthday Drinking session
N/A
20/01/2008
Serious hangover!
N/A
End of first Micro Cycle - Rest week hours logged : 8 hours
21/01/2008
13 mile run
Long Run
21/01/2008
2.5km Swim
Mod Swim
22/01/2008
Richmond park tt - 2 fast laps split by one small spin
Tempo Bike
23/01/2008
3km Swim
Long Swim
23/01/2008
Weights/core
Weights
23/01/2008
Aborted mod run 2km in as stomach in pieces
N/A
24/01/2008
Mod Run - 11 miles
Mod Run
24/01/2008
2.5km Swim
Mod Swim
25/01/2008
5 hour bike, 30 min run - wind wind wind!!
Brick
26/01/2008
50 mins fartlek/hills. About 6 miles or so
Tempo Run
27/01/2008
130km feeling strong - 5 hours, Normalised power 263 watts, HR average 130bpm
Long Bike
Approx hours logged : 21 hours
28/01/2008
13 mile run
Long Run
28/01/2008
Masters swim
Tempo Swim
29/01/2008
1 hour turbo with 15 min run off
Tempo Bike
30/01/2008
2km Swim
Mod Swim
30/01/2008
12 mile run
Mod Run
31/01/2008
2km Swim
Mod Swim
31/01/2008
Bike with track
Tempo Run
01/02/2008
5 hour bike, 45 min run
Brick
01/02/2008
Weights and core
Weights
02/02/2008
9 mile run
Mod run
03/02/2008
5 hour bike - normalised power 263 watts, Average HR 127bpm
Long Bike
 
Approx hours logged : 24 hours
 
04/02/2008
13 mile run
Long Run
04/02/2008
3km Swim
Mod Swim
05/02/2008
1 hour turbo (6 x 3 mins power sets)
Tempo Bike
06/02/2008
1hr 30 mins bike easy
Easy Bike
06/02/2008
14 mile run at 7 min 30 pace - felt awesome
Tempo Run
07/02/2008
3km swim
Long Swim
07/02/2008
Bike with track - 3km TT 10min 47 sec
Tempo Run
08/02/2008
5 hour bike, 45 min run
Brick
08/02/2008
Weights and core
Weights
09/02/2008
3 hills ride - recovery pace
Easy Bike
10/02/2008
5 hour bike hard
Mod Bike
Approx hours logged : 25 hours
11/02/2008
12 miles run
Long Run
12/02/2008
3km swim
Mod Swim
13/02/2008
Rest Day (NASM Course)
N/A
14/02/2008
16 mile run
Long Run
15/02/2008
Rest Day (NASM Course)
N/A
16/02/2008
Rest Day (NASM Course)
N/A
17/02/2008
So you think Essex is flat - 170km
Long Ride
18/02/2008
1000m Swim
Easy Swim
18/02/2008
1 hour run tempo with hills
Tempo Run
End of Base Cycle 2 - Approx hours logged : 14 hours
19/02/2008
13 mile run
Long Run
19/02/2008
3km Swim
Long Swim
20/02/2008
Turbo with 15 min transition run
Tempo Bike
21/02/2008
3km Swim
Mod Swim
21/02/2008
13 mile run with pick ups
Tempo run
22/02/2008
3km Swim hard
Tempo Swim
22/02/2008
Track with bike either side
Track
23/02/2008
6 hour bike, 45 min run - Normalised Watts = 243, 25kph average
Brick
23/02/2008
Weights/core
Weights
24/02/2008
5 hour Bike - hard, and felt strong :-)
Long Bike
Approx hours logged : 22 hours
25/02/2008
6 mile hill run
Mod Run
25/02/2008
2.5km swim
Tempo swim
26/02/2008
45 min turbo
Tempo bike
27/02/2008
14 mile run
Long Run
28/02/2008
2.5km swim
Mod Swim
29/02/2008
7 hour bike - 160km or so with wind and hills. Didn't run off as feeling rough...
Long Bike
01/03/2008
13 mile run
Mod run
02/03/2008
140km bike
Long Bike
Approx hours logged : 20 hours - NASM course got in the way of doing more :-(
03/03/2008
15 mile run
Long Run
03/03/2008
3km swim
Long Swim
04/03/2008
45 min turbo, 20 min run
Tempo bike
Not had a chance to update training in 2 weeks. Injury means I can't run, so will fill in what I do until I get the go ahead to run again when I will start to record hours/week. Very Very frustrated as was making great progress with the running as shown with the ballbuster and holding 6 min 30 miling in the hills for the runs. ARRGGHHHH...
15/03/2008
Ballbuster Duathlon - 3h08 mins, awesome!
B Race
16/03/2008
Easy swim
Easy Swim
17/03/2008
Injured - shin splints
N/A
18/03/2008
Injured - shin splints
N/A
19/03/2008
150km ride - Nice, St Raphael, Nice
Long Bike
20/03/2008
100km ride - Nice, Levens, Nice
Mod Bike
21/03/2008
100km ride - Nice, Col D'Eze, Col De Madone TT, Nice
Long Bike
21/03/2008
2.5km swim
Mod Swim
22/03/2008
170km bike IM France course
Long Bike
23/03/2008
4km swim
Long Swim
24/03/2008
Rest Day
N/A
25/03/2008
4km swim
Long Swim
25/03/2008
Cross Trainer/stationary bike/core
Cross Training
26/03/2008
Richmond park TT - 3 laps, 56 mins with lots of stopping due to traffic/roadworks
Tempo Bike
18/04/2008 - Cleared to resume hard training finally after a 5 week layoff from running. I don't feel as if I have slipped too much on the fitness front as I have been hammering the cross trainer, swim and bike, but time will tell on that one. Plan is to spend the next week building to about 75% and then its head down from there and hope the body holds out.
19/04/2008
8 mile run easy
Mod Run
20/04/2008
Serpie 6 hills ride - 130km or so at a fast pace, ouch...
Tempo Bike
21/04/2008
15 mile run
Long Run
21/04/2008
3km Swim
Mod Swim
22/04/2008
TT bike in Richmond park. 53:42 with a fair bit of wind
Tempo Bike
23/04/2008
4km Swim around 70 mins, felt easy
Long Swim
23/04/2008
12 miles at about 7 min 15 miling pace. Felt strong and kicked at the end
Tempo Run
24/04/2008
2km fast swim
Tempo Swim
24/04/2008
Track - 5 x 1000m repeats going about 3:45 per km
Tempo Run
25/04/2008
Long Brick - 165km with 7km run off
Brick
26/04/2008
130km hard ride in essex - lots of TT'ing and sprints, legs really worked over :-)
Tempo Bike
27/04/2008
4km swim
Long Swim
Approx hours logged : 28 hours, its good to be back!
28/04/2008
16 mile run - two laps around exterior richmond park, tough, but felt strong
Long Run
28/04/2008
3km Swim
Mod Swim
29/04/2008
Richmond Park TT - 52:32, very happy as wind was up too. Feeling the power coming back
Tempo Bike
30/04/2008
4km Swim
Long Swim
30/04/2008
14 miles at 7 min miling in the hills. Dipping under 7 min miling in last 3km. PAIN!!!
Tempo Run
01/05/2008
2km Fast swim
Tempo Swim
01/05/2008
Track - missed last set, legs toasted from the day before
Tempo Run
02/05/2008
RPM course - 3 hours of hard spinning, ouch!
Tempo Bike
03/05/2008
170km bike, no run off as planning big one tomorrow
Long Bike
04/05/2008
3 slow laps of park on bike followed by 16 mile run
Brick/Long Run
Approx hours logged : 23 hours
05/05/2008
Rest Day - Body feeling like it needs some downtime
Rest Day
06/05/2008
Richmond park TT - too windy for TT bike, took madone and did a 57 min at 301 watts average
Tempo bike