26f9c6f0-2165-473d-a68d-be130e384432.xls - 12/3/2011
PLAN Mon Tue Wed Thu Fi Sat Sun
Week D am mid pm am mid pm am mid pm am mid pm am mid pm am mid pm am mid pm
8/14/2006 33 45 S
B
R
8/21/2006 34 44 S
B
R Wroxham
8/28/2006 35 43 S
B Rugby ToB
R
9/4/2006 36 42 S Vitruvian
B Vitruvian
R Vitruvian
9/11/2006 37 41 S
B HF06
R RNR
9/18/2006 38 40 S
B
R
9/25/2006 39 39 S
B
R
10/2/2006 40 38 S
B
R
10/9/2006 41 37 S
B
R
10/16/2006 42 36 S
B
R
10/23/2006 43 35 S
B
R
10/30/2006 44 34 S
B
R
11/6/2006 45 33 S
B
R
11/13/2006 46 32 S
B
R
11/20/2006 47 31 S
B
R
11/27/2006 48 30 S
B
R Luton
12/4/2006 49 29 S
B
R
12/11/2006 50 28 S
B
R
1 of 7
26f9c6f0-2165-473d-a68d-be130e384432.xls - 12/3/2011
PLAN Mon Tue Wed Thu Fi Sat Sun
Week D am mid pm am mid pm am mid pm am mid pm am mid pm am mid pm am mid pm
8/14/2006 33
12/18/2006 51 45 S
27
B
R
12/25/2006 52 26 S
B
R
1/1/2007 1 25 S
B
R
1/8/2007 2 1 24 S
B
R
1/15/2007 3 2 23 S
B
R
1/22/2007 4 3 22 S
B
R
1/29/2007 5 4 21 S
B
R
2/5/2007 6 5 20 S
B
R
2/12/2007 7 6 19 S
B
R
2/19/2007 8 7 18 S
B
R
2/26/2007 9 8 17 S
B
R
3/5/2007 10 9 16 S
B
R
3/12/2007 11 10 15 S
B
R
3/19/2007 12 11 14 S
B
R
3/26/2007 13 12 13 S
B
R
4/2/2007 14 13 12 S
B
R
4/9/2007 15 14 11 S
B
R Paris?
4/16/2007 16 15 10 S
B
R FLM?
2 of 7
26f9c6f0-2165-473d-a68d-be130e384432.xls - 12/3/2011
PLAN Mon Tue Wed Thu Fi Sat Sun
Week D am mid pm am mid pm am mid pm am mid pm am mid pm am mid pm am mid pm
8/14/2006 33 16 45 S
4/23/2007 17 9
B
R
4/30/2007 18 17 8 S
B
R
5/7/2007 19 18 7 S
B
R Fred Whitton
5/14/2007 20 19 6 S
B
R
5/21/2007 21 20 5 S
B
R ToW Day 1 ToW Day 2
5/28/2007 22 21 4 S
B
R ToW Day 3
6/4/2007 23 22 3 S
B
R
6/11/2007 24 23 2 S
B
R
6/18/2007 25 24 1 S
B Swiss Ironman
R
6/25/2007 26 S
B
R
7/2/2007 27 S
B
R
3 of 7
Phase Week Date Day Swim Bike Run Weights Total
Adaptation
1 8-Jan Mon 60-90min technique
-23 Tue 70min Turbo 15-20min T run easy
9-Jan off bike
10-Jan Wed 60-90min aerobic 60-90min easy
Thu 60-90min 40-60min moderate 30-60min adaptation
11-Jan sprint/technique
12-Jan Fri day off day off day off day off
Sat 30min Easy Choice 120-180min long 15-20min T run
13-Jan ride
14-Jan Sun 50-60min long run 30-60min adaptation
Min Time 210 250 120 60 10.7 hrs
Max Time 300 340 160 120 15.3 hrs
Bare Min Time 60 190 80 5.5 hrs
Min Distance 4.375 68.75 14.20 87.3 miles
Max Distance 6.25 93.5 18.93 118.7 miles
Bare Min Distance 1.25 52.25 9.47 63.0 miles
2 15-Jan Mon 60-90min technique
-22 Tue 70min Turbo 15-20min T run easy
16-Jan off bike
17-Jan Wed 60-90min aerobic 60-90min easy
Thu 60-90min 40-60min moderate 30-60min adaptation
18-Jan sprint/technique
19-Jan Fri day off day off day off day off
Sat 30min Easy Choice 120-180min long 15-20min T run
20-Jan ride
21-Jan Sun 60min easy 60-80min long run 30-60min adaptation
Min Time 210 310 130 60 11.8 hrs
Max Time 300 400 180 120 16.7 hrs
Bare Min Time 60 190 80 5.5 hrs
Min Distance 4.375 85.25 15.38 105.0 miles
Max Distance 6.25 110 21.30 137.6 miles
Bare Min Distance 1.25 52.25 9.47 63.0 miles
3 22-Jan Mon 60-90min technique
-21 Tue 70min Turbo 15-20min T run easy
23-Jan off bike
24-Jan Wed 60-90min aerobic
25-Jan Thu 40-60min moderate 30-60min adaptation
26-Jan Fri day off day off day off day off
Sat 30min Easy Choice 90-120min long ride
27-Jan
28-Jan Sun 50-70min long run 30-60min adaptation
Min Time 150 160 105 60 7.9 hrs
Max Time 210 190 150 120 11.2 hrs
Bare Min Time 60 160 105 5.4 hrs
Min Distance 3.125 44 12.43 59.6 miles
Max Distance 4.375 52.25 17.75 74.4 miles
Bare Min Distance 1.25 44 12.43 57.7 miles
4 29-Jan Mon 60-90min technique
-20 Tue 70min Turbo 15-20min T run easy
30-Jan off bike
31-Jan Wed 60-90min testing 60-90min easy
1-Feb Thu 70min Track 30-60min adaptation
Fri 60-90min 60min easy spin 30-50min drills at end day off
2-Feb sprint/technique
Sat 30min Easy Choice 120-180min long 20min T run
3-Feb ride
4-Feb Sun 60min easy 70-90min long run 30-60min adaptation
Min Time 210 310 205 60 13.1 hrs
Max Time 300 400 250 120 17.8 hrs
Bare Min Time 60 190 105 5.9 hrs
Min Distance 4.375 85.25 24.26 113.9 miles
Max Distance 6.25 110 29.59 145.8 miles
Bare Min Distance 1.25 52.25 12.43 65.9 miles
5 5-Feb Mon 60-90min technique
-19 Tue 70min Turbo 15-20min T run easy
6-Feb off bike
7-Feb Wed 60-90min aerobic 60-90min easy
8-Feb Thu sprint/technique AT test 70min Track 30-60min adaptation
Fri 60-90min 60min easy spin 30-50min HR drills at
9-Feb sprint/technique end
Sat 30min Easy Choice 150-210min long 20min T run
10-Feb ride
11-Feb Sun 60min easy 80-100min long run 30-60min adaptation
Min Time 210 340 215 60 13.8 hrs
Max Time 300 430 260 120 18.5 hrs
Bare Min Time 60 220 115 6.6 hrs
Min Distance 4.375 93.5 25.44 123.3 miles
Max Distance 6.25 118.25 30.77 155.3 miles
Bare Min Distance 1.25 60.5 13.61 75.4 miles
6 12-Feb Mon 60-90min technique
-18 Tue 70min Turbo 15-20min T run easy
13-Feb off bike
14-Feb Wed 60-90min aerobic 60-90min easy
15-Feb Thu 40-60min fartlek 30-60min adaptation
16-Feb Fri day off day off day off day off
Sat 30min Easy Choice 120-180min long 15-20min T run
17-Feb ride
18-Feb Sun 60min easy 60-80min long run 30-60min adaptation
Min Time 150 310 130 60 10.8 hrs
Max Time 210 400 180 120 15.2 hrs
Bare Min Time 60 190 90 5.7 hrs
Min Distance 3.125 85.25 15.38 103.8 miles
Max Distance 4.375 110 21.30 135.7 miles
Bare Min Distance 1.25 52.25 10.65 64.2 miles
Phase Week Date Day Swim Bike Run Weights Total
Aerobic Base
7 Mon 60-90min
19-Feb aerobic/technique
-17 Tue 70min Turbo Big 20-30min T run easy
20-Feb Gear Intervals off bike
21-Feb Wed 60-90min AT 60-90min easy
22-Feb Thu 60-80min Fartlek 30-60min endurance
Fri optional 60-90min sprint 60min Easy 30-50min Easy
23-Feb day off
Sat 30min Easy Choice 180-240min long 15-20min T run
24-Feb ride
25-Feb Sun 60-90min Easy 80-100min long run 30-60min endurance
Min Time 210 430 205 60 15.1 hrs
Max Time 300 550 280 120 20.8 hrs
Bare Min Time 60 250 175 8.1 hrs
Min Distance 4.375 118.25 24.26 146.9 miles
Max Distance 6.25 151.25 33.14 190.6 miles
Bare Min Distance 1.25 68.75 20.71 90.7 miles
8 Mon 60-90min
26-Feb aerobic/technique
-16 Tue 70min Turbo Big 20-30min T run easy
27-Feb Gear Intervals off bike
28-Feb Wed 60-90min AT 60-90min easy
Thu 60-90min run AT 30-60min endurance
1-Mar intervals
Fri optional 60-90min sprint 60min Easy 30-50min Easy
2-Mar day off
Sat 30min Easy Choice 210-270min long 15-20min T run
3-Mar ride
4-Mar Sun 60-90min easy 90-105min long run 30-60min endurance
Min Time 210 460 215 60 15.8 hrs
Max Time 300 580 295 120 21.6 hrs
Bare Min Time 60 280 185 8.8 hrs
Min Distance 4.375 126.5 25.44 156.3 miles
Max Distance 6.25 159.5 34.91 200.7 miles
Bare Min Distance 1.25 77 21.89 100.1 miles
9 Mon 60-90min
5-Mar aerobic/technique
-15 Tue 70min Turbo Big 15-20min T run easy
6-Mar Gear Intervals off bike
7-Mar Wed 60-90min AT 60min easy
8-Mar Thu 40-60min fartlek 30-60min endurance
9-Mar Fri day off day off day off day off
Sat 30min Easy Choice 120-180min long 15-20min T run
10-Mar ride
11-Mar Sun 60min easy 60-80min long run 30-60min endurance
Min Time 150 310 130 60 10.8 hrs
Max Time 210 370 180 120 14.7 hrs
Bare Min Time 60 190 130 6.3 hrs
Min Distance 3.125 85.25 15.38 103.8 miles
Max Distance 4.375 101.75 21.30 127.4 miles
Bare Min Distance 1.25 52.25 15.38 68.9 miles
10 Mon 60-90min
12-Mar aerobic/technique
-14 Tue 70min Turbo 20-30min T run HR1-
13-Mar fast spin 2 bike
14-Mar Wed 60-90min AT 60-90min easy
Thu 60-80min 30-60min endurance
15-Mar 1000m intervals
Fri optional 60-90min sprint 60min Easy 30-50min Easy
16-Mar day off
Sat 30min Easy Choice 210-270min long 20-30min T run
17-Mar ride
Sun 60-90min easy 90-105min 30-60min endurance
18-Mar long run
Min Time 150 460 220 60 14.8 hrs
Max Time 300 580 295 120 21.6 hrs
Bare Min Time 60 280 190 8.8 hrs
Min Distance 3.125 126.5 26.04 155.7 miles
Max Distance 6.25 159.5 34.91 200.7 miles
Bare Min Distance 1.25 77 22.49 100.7 miles
11 Mon 60-90min
19-Mar aerobic/technique
-13 Tue 70min Turbo Big 20-30min T run
20-Mar Gear Intervals HR1-2 bike
21-Mar Wed 60-90min AT 60-90min easy
Thu 60-80min 30-60min endurance
22-Mar 2-3 mil sub AT test
Fri optional 60-90min sprint 60min Easy 30-50min Easy
23-Mar day off
Sat 30-45min 240-300min long 20-30min T run
24-Mar Easy Choice ride
Sun 60-90min easy 100-120min 30-60min endurance
25-Mar long run
Min Time 210 430 230 60 15.5 hrs
Max Time 315 610 310 120 22.6 hrs
Bare Min Time 60 370 200 10.5 hrs
Min Distance 4.375 118.25 27.22 149.8 miles
Max Distance 6.5625 167.75 36.69 211.0 miles
Bare Min Distance 1.25 101.75 23.67 126.7 miles
12 Mon 60-90min
26-Mar aerobic/technique
-12 Tue 70min Turbo 15-20min T run
Roller Coaster HR1 off bike
27-Mar 5min Intervals
Wed 60-90min 60-90min easy
28-Mar aerobic/technique
Thu 40-60min 30-60min endurance
29-Mar 1min Fartlek
30-Mar Fri day off day off day off day off
Sat 30min Easy Choice 120-180min long 15-20min T run
31-Mar ride
1-Apr Sun 60min easy 60-80min long run 30-60min endurance
Min Time 150 310 130 60 10.8 hrs
Max Time 210 400 180 120 15.2 hrs
Bare Min Time 60 190 130 6.3 hrs
Min Distance 3.125 85.25 15.38 103.8 miles
Max Distance 4.375 110 21.30 135.7 miles
Bare Min Distance 1.25 52.25 15.38 68.9 miles
Phase Week Date Day Swim Bike Run Weights Total
Ironman Specific Base
13 Mon 60-90min
2-Apr aerobic/recovery
-11 Tue 75min Turbo 25-35min T run
3-Apr AT intervals HR1-2 off bike
4-Apr Wed 60-90min AT 60-90min easy
Thu 70-90min 30-60min
5-Apr 5min intervals power or endurance
Fri optional 60-90min sprint 60min Easy 30-50min Easy
6-Apr day off
Sat 30-45min 180-240min 30-40min T run
7-Apr Easy Choice long ride
Sun 60-90min easy 100-120min long run 30-60min
8-Apr power or endurance
Min Time 210 435 225 60 15.5 hrs
Max Time 315 555 335 120 22.1 hrs
Bare Min Time 60 315 195 9.5 hrs
Min Distance 4.375 119.625 26.63 150.6 miles
Max Distance 6.5625 152.625 39.64 198.8 miles
Bare Min Distance 1.25 86.625 23.08 111.0 miles
14 Mon 60-90min
9-Apr aerobic/recovery
-10 Tue 75min Turbo 25-35min T run
10/8/6/4min HR1-2 off bike
10-Apr AT intervals
11-Apr Wed 60-90min AT 60-90min easy
Thu 70-90min 30-60min
12-Apr 5min intervals power or endurance
Fri optional 60-90min sprint 60min Easy 30-50min Easy
13-Apr day off
Sat 30-45min 240-300min 35-45min T run
14-Apr Easy Choice long ride
Sun 60-90min easy 90-105min long run 30-60min
15-Apr power or endurance
Min Time 210 435 250 60 15.9 hrs
Max Time 315 615 325 120 22.9 hrs
Bare Min Time 60 315 220 9.9 hrs
Min Distance 4.375 119.625 29.59 153.6 miles
Max Distance 6.5625 169.125 38.46 214.1 miles
Bare Min Distance 1.25 86.625 26.04 113.9 miles
15 Mon 60-90min
16-Apr aerobic/recovery
-9 Tue 75min Turbo 25-35min T run
17-Apr 2min Declining Int HR1-2 off bike
Wed 60-90min 60min easy
18-Apr aerobic/technique
Thu 40-60min fartlek 30-60min
19-Apr power or endurance
20-Apr Fri day off day off day off day off
Sat 30min Easy Choice 120-180min long 15-20min T run
21-Apr ride
Sun 60min easy 60-80min long run 30-60min
22-Apr power or endurance
Min Time 150 315 140 60 11.1 hrs
Max Time 210 375 195 120 15.0 hrs
Bare Min Time 60 195 140 6.6 hrs
Min Distance 3.125 86.625 16.57 106.3 miles
Max Distance 4.375 103.125 23.08 130.6 miles
Bare Min Distance 1.25 53.625 16.57 71.4 miles
16 Mon 60-90min
23-Apr aerobic/recovery
-8 Tue 75min Turbo 30-40min T run
24-Apr AT intervals Easy HR1-2 off bike
25-Apr Wed 60-90min AT 60-90min easy
Thu 70-90min 30-60min
26-Apr steady state 30min power or endurance
Fri optional 60-90min sprint 60min Easy 30-50min Easy
27-Apr day off
Sat 30-45min 270-330min 40-50min T run
28-Apr Easy Choice long ride
Sun 60-90min easy 105-120min long run 30-60min
29-Apr power or endurance
Min Time 210 525 275 60 17.8 hrs
Max Time 315 645 350 120 23.8 hrs
Bare Min Time 60 345 245 10.8 hrs
Min Distance 4.375 144.375 32.54 181.3 miles
Max Distance 6.5625 177.375 41.42 225.4 miles
Bare Min Distance 1.25 94.875 28.99 125.1 miles
17 Mon 60-90min
30-Apr aerobic/recovery
-7 Tue 75min Turbo 30-40min T run
1-May 12/10/8 AT ints Easy HR1-2 off bike
2-May Wed 60-90min AT 60-90min easy
Thu 70-90min 30-60min chisel
3-May Longer sub AT ints
Fri optional 60-90min sprint 60min Easy 30-50min Easy
4-May day off
Sat 30-45min 330-390min 50-60min T run
5-May Easy Choice long ride
Sun 60-90min easy 120-150min 30-60min chisel
6-May long run
Min Time 210 585 300 60 19.3 hrs
Max Time 315 705 390 120 25.5 hrs
Bare Min Time 60 405 270 12.3 hrs
Min Distance 4.375 160.875 35.50 200.8 miles
Max Distance 6.5625 193.875 46.15 246.6 miles
Bare Min Distance 1.25 111.375 31.95 144.6 miles
18 Mon 60-90min
7-May aerobic/recovery
-6 Tue 75min Turbo 30-40min T run
8-May AT intervals Easy HR1-2 off bike
9-May Wed 60-90min AT 60-90min easy
Thu 70-90min 30-60min chisel
10-May steady state 40min
Fri optional 60-90min sprint 60min Easy 30-50min Easy
11-May day off
Sat 30-45min 300-360min 30-40min T run
12-May Easy Choice long ride Easy HR1-2 off bike
Sun 45-60min 150-180min 30-60min chisel
13-May easy HR1 long run
Min Time 210 540 310 60 18.7 hrs
Max Time 315 645 400 120 24.7 hrs
Bare Min Time 60 375 280 11.9 hrs
Min Distance 4.375 148.5 36.69 189.6 miles
Max Distance 6.5625 177.375 47.34 231.3 miles
Bare Min Distance 4.375 148.5 36.69 189.6 miles
Phase Week Date Day Swim Bike Run Weights Total
Race Phase
19 Mon 60-90min
14-May aerobic/recovery
-5 Tue 75min Turbo 15-20min T run easy
1/2/3/4/5/4/3/2/1 off bike
15-May min AT intervals
Wed 60-90min 60-90min easy
16-May aerobic/technique
17-May Thu 40-60min fartlek 30-60min chisel
18-May Fri day off day off day off day off
Sat 30min 120-180min long 15-20min T run
19-May Easy Choice ride
20-May Sun 60-90min easy 60-80min long run 30-60min chisel
Min Time 150 315 130 60 10.9 hrs
Max Time 210 435 180 120 15.8 hrs
Bare Min Time 60 195 130 6.4 hrs
Min Distance 3.125 86.625 15.38 105.1 miles
Max Distance 4.375 119.625 21.30 145.3 miles
Bare Min Distance 1.25 53.625 15.38 70.3 miles
20 Mon 60-90min
21-May aerobic/recovery
-4 Tue 75min Turbo 30-40min T run
4/8/12/8/4min easy HR2 off bike
22-May intervals
23-May Wed 60-90min AT 60-90min easy
Thu 70-90min 30-60min chisel
24-May 4min intervals
Fri optional 60-90min sprint 60min Easy 30-50min Easy day off
25-May day off
Sat 30-45min 360-420min 40-50min T run
26-May Easy Choice long ride
Sun 60-90min easy 105-135min 30-60min chisel
27-May long run
Min Time 210 615 275 60 19.3 hrs
Max Time 315 735 365 120 25.6 hrs
Bare Min Time 60 435 245 12.3 hrs
Min Distance 4.375 169.125 32.54 206.0 miles
Max Distance 6.5625 202.125 43.20 251.9 miles
Bare Min Distance 1.25 119.625 28.99 149.9 miles
21 Mon 60-90min
28-May aerobic/recovery
-3 Tue 75min Turbo 30-40min T run
15/12/10min easy HR2 off bike
29-May declining intervals
Wed 60-90min 60min Easy
30-May aerobic/technique
Thu 70-90min
31-May 2x3mile repeats
Fri optional 60-90min sprint 60min Easy 30-50min Easy
1-Jun day off
Sat 30-45min 240-300min 40-50min T run
2-Jun Easy Choice long ride
Sun 60-90min easy 90-120min
3-Jun long run
Min Time 210 495 260 16.1 hrs
Max Time 315 615 350 21.3 hrs
Bare Min Time 60 315 230 10.1 hrs
Min Distance 4.375 136.125 30.77 171.3 miles
Max Distance 6.5625 169.125 41.42 217.1 miles
Bare Min Distance 1.25 86.625 27.22 115.1 miles
22 Mon 60-90min
4-Jun aerobic/recovery
-2 Tue 75min Turbo 25-35min T run
5-Jun 10&15min intervals easy HR2 off bike
6-Jun Wed 60-90min AT 60min Easy
Thu 60-80min 4/3/2/1
descending
7-Jun intervals
Fri optional 60-90min sprint 60min Easy 20-40min Easy
8-Jun day off
Sat 30min Easy Choice 210-270min 20-30min T run
9-Jun long ride
Sun 60-90min easy 80-90min
10-Jun long run
Min Time 210 465 205 14.7 hrs
Max Time 300 585 275 19.3 hrs
Bare Min Time 60 285 185 8.8 hrs
Min Distance 4.375 127.875 24.26 156.5 miles
Max Distance 6.25 160.875 32.54 199.7 miles
Bare Min Distance 1.25 78.375 21.89 101.5 miles
23 Mon 60-90min
11-Jun aerobic/recovery
-1 Tue 75min Turbo 15-20min T run
10/8/6/4/2/1min HR1-2 off bike
12-Jun intervals
13-Jun Wed 60-90min 60min Easy
Thu 50-70min
14-Jun 5min intervals
15-Jun Fri day off day off day off day off
Sat 20-30min 120-150min long 10-15min T run
16-Jun easy choice ride Easy
Sun 60min Easy 50-60min
17-Jun HR2
Min Time 140 315 125 9.7 hrs
Max Time 210 345 165 12.0 hrs
Bare Min Time 60 195 125 6.3 hrs
Min Distance 2.916666667 86.625 14.79 104.3 miles
Max Distance 4.375 94.875 19.53 118.8 miles
Bare Min Distance 1.25 53.625 14.79 69.7 miles
24 Mon 50-60min
18-Jun steady swim
0 Tue 60-90min 30-40min
19-Jun HR1-2 HR1-2
Wed 30-40min 20-30min
20-Jun easy easy
Thu 20-30min 45-60min 20min
21-Jun easy easy HR1 easy
Fri optional 15min sprint 30min easy
22-Jun day off
Sat 5-10min 20min easy 10min easy
23-Jun just get wet
Sun RACE DAY! RACE DAY! RACE DAY! RACE DAY!
24-Jun 2.4miles 112miles 26.2miles
Min Time 180 515 320 16.9 hrs
Max Time 215 560 340 18.6 hrs
Bare Min Time 60 360 240 11.0 hrs
Min Distance 3.75 141.625 37.87 183.2 miles
Max Distance 4.479166667 154 40.24 198.7 miles
Bare Min Distance 1.25 99 28.40 128.7 miles