Monday 12 October 2015

Ironman Barcelona 2015 - 10 Week Training Summary

Here is a quick review of my last 10 weeks leading into Ironman Barcelona.

Training time was at a premium.  During this period Lynn had a serious car crash, we moved house, it was the summer holidays and we needed to entertain the girls, and then we had to adjust to increasing commuting time for the girls school runs.  Training, although usually high priority for me, was not high on the family priority list!  That said, Lynn gave me some great support and encouraged me to find time for training, often sacrificing her own spare time to support me.

A couple of quick observations:
  • I had almost two weeks out whilst trying to get my left knee fixed - it had been swollen, crunchy and cracking since the end of May and I had tried - in vain - to train on it.  The MRI and the cortisone injection was the last throw of the dice!
  • Run training was limited throughout.  Long run peaked at 1 hour! It was painful to run beyond that.  I tried to make up for that in the last few weeks by increasing frequency of shorter runs.  Most of this running was steady - nothing particularly fast.
  • All bike training was indoors on the turbo trainer.  Managed to do quite a few 2 hour + sessions to try and build some endurance.
  • Swim training was consistent, notching up 18 sessions (all in a pool) during the 10 weeks.  However, all sessions were 40-50 minutes.
  • All gym sessions focused mainly on core work, with some low-weight leg exercises as the knee started to get better.
In summary then.  Over the 10 weeks, I averaged just less than 8 hours per week, with an average of 8 sessions per week.  78 sessions consisted of 24 bike sessions, 20 run sessions (including 5 short runs in race week), 18 swim sessions and 16 sessions in the gym.




Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 10

8 hours 26 minutes
Turbo – 70’
Tempo
-
Turbo – 180’
6x20’ @z3
Run – 30’
Easy
-
Turbo – 75’
Strength endurance
Turbo – 150’
5x20’ @z3
Week 9

8 hours
Run – 55’
Steady
Turbo – 60’
10x3’ @z4
Gym – 25’

Swim – 60’
Gym – 25’

Swim – 50’
-
Turbo – 60’
Strength endurance
Turbo – 144’
3x30 over/under
Week 8

6 hours 50 minutes
Gym – 45’

Swim – 40’

Turbo – 75’
5x10’ z3/4
Physio
Resting swollen knee
Resting swollen knee
Resting swollen knee
Gym – 50’

Swim – 40’
Gym – 55’

Swim – 45’
Week 7

3 hours 6 minutes
Resting swollen knee
Resting swollen knee
Resting swollen knee
Turbo – 50’
4x8’ z3
MRI Scan
Turbo – 75’
10x5’ z3
Gym – 60’
Week 6

8 hours 6 minutes
Turbo – 70’
5x10 z3
Run – 35’
Steady
Cortisone injection
Gym – 30’

Swim 40’
Run – 35’
Steady
Turbo – 120’
Turbo – 120’
Tolerance efforts

Week 5

10 hours 29 minutes
Turbo – 120’
Z3 efforts

Run – 10’
Brick
Gym – 50’

Swim – 50’
-
Turbo – 55’
10x3’ z4
Gym – 20’

Swim – 45’

Run – 65’
Steady
Turbo – 120’
4x20’ z3
Swim – 60’

Run – 35’
Steady
Week 4

10 hours 30 minutes
Gym – 25’

Swim – 40’

Run – 30’
Steady

Physio – 70’
Turbo – 70’
3x10 z4
Run – 30’
Steady

Swim – 55’
-
Run – 48’
Tempo
Turbo – 140’
3x30’ over/under
Gym – 40’

Swim – 45’

Run – 35’
Easy
Week 3

12 hours 14 minutes
Turbo – 150’
5x20’ z3

Run – 50’
Brick
Gym – 30’

Swim – 25’
-
Turbo – 70’
5x10’ z3
Gym – 40’

Swim – 50’
Turbo – 95’
2x20 z3
1x30’ race pace

Run – 60’
Brick
Turbo – 120’
4x20’

Run – 30’
Brick
Week 2

7 hours 43 minutes
Gym – 40’

Swim – 45’
Physio
Gym – 20’

Swim – 40’

Run – 40’
Easy
Turbo – 50’
10x3’ z4
Gym – 30’

Swim – 40’
Turbo – 60’
2x20’ Race Pace
-
Race Week
Swim – 40’

Run – 30’
4x2’ efforts
Run – 25’
Steady
Run – 20’
Steady

Swim – 35’
-
Bike – 40’

Run – 10’
Run – 15’
RACE DAY

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