Ironman Canada
1998
Training Log (continued)
| JANUARY | 1 -- Run - 29 min hills - |
2 Off |
3 - Run - 10 miles - 1:10 |
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| 4 Wts - legs, chest, shoulders |
5 Bike - IN - 46 min |
6 Swim - 3000m Run - Tempo - 52min |
7 - Bike - IN - 45 min - |
8 Leave for Orlando Off |
9 Run - 26 min easy |
10 Off - |
| 11 Run - »Disney Marathon |
12 Return to London Off |
13 Off |
14 - Bike - IN - 42 min Wts - chest/should |
15 - Bike - IN - 1 hour - |
16 - Run - 31 min easy - |
17 - Off |
| 18 Swim - 3500m Run - 59 min easy |
19 Wts - legs Bike - IN - 1:05 Wts - back/arms |
20 Run - easy - 58 min |
21 Swim - strokework Bike - IN - 1:13 Wts - chest/should |
22 - Bike - IN - 46 min -10x1:45 big gear |
23 Swim - 2500m Wts - legs |
24 Bike - IN - 1:42 -15x2:00 big gear |
| 25 Run - ~ 15 miles time = 1:47 |
26 - Bike - IN - 1:00 |
27 Wts - back/arms Run - 37 min Wts - legs |
28 Swim - 2500m Bike - IN - 42 min Wts - chest/should |
29 Swim - 3000m |
30 Wts - legs Bike - IN - 46 min -12x2:00 big gear |
31 Off |
| 1 FEBRUARY Run - easy - 2:00 |
2 Swim - 2000m |
3 Wts - back/arms Bike-53min 15x2:00 Wts - legs |
4 - Run - Hills-8x- 56min Wts - chest/should |
5 Swim - 3000m |
6 Wts - legs Run - Hills-6x- 42min |
7 - Bike - IN - 1:50 -15x2:00 big gear |
| 8 Run - 1:58 - faster pace |
9 Wts - back/arms |
10 Wts - legs Run - Hills-8x- 53min - |
11 Swim - 3000m |
12 Wts - chest/should Bike-45min 10x2:00 Run - 34 min |
13 Swim - 2500m Bike-45min 11x2:00 - big gear |
14 - Run - ~18 miles - 2:07 |
| 15 Wts - chest/should |
16 Wts - legs Run - fartlek - 31 min -6x 2:00; 45 sec rest |
17 - Bike-35min 10x2:00 - big gear Wts - arms |
18 Swim - 3500m Run - fartlek - 31 min -8x 2:00; 30 sec rest Wts - legs |
19 Swim - 3000m |
20 Wts - chest Run - fartlek - 35 min -8x 2:00; 30 sec rest |
21 - Off |
| 22 Off |
23 Wts - back/arms Run - Tempo - 57min |
24 Swim - 3500m Bike-40min 12x2:00 - big gear |
25 Wts - legs Run - fartlek - 32 min -8x 2:10; 30 sec rest - |
26 Swim - 3000m -1000m time trial Bike-33min 10x2:10 - big gear |
27 - Run -35 min easy |
28 Off |
| 1 MARCH Run - ½ Marathon |
2 - - Wts - legs |
3 Swim - 2500m Run -AT Ph.1- 35min |
4 - Run - Hills-6x- 42min Wts - chest |
5 Swim - 3000m Run -AT Ph.1- 34min - |
6 Swim - 3500m |
7 - Run - 20 miles - 2:36 - big bonk at end!!!! |
| 8 Off |
9 Swim - 4000m 1:11 - Wts - back/arms |
10 Wts - legs Run -AT Ph.1- 35min Wts - chest/should |
11 Swim - 2500m -1000m time trial Run - 35 min easy |
12 Wts - legs |
13 Swim - 3000m Run - Tempo - 56min |
14 Off - |
| 15 Run - 2:09 |
16 Run - 37 min easy - Wts - chest/should |
17 Wts - legs Bike-Spin Class-:50 Wts - back/arms |
18 Swim - 2000m |
19 Swim - 2775m Run - Tempo - 57min - |
20 Wts - legs Run - Hills-8x- 55min - |
21 Swim - 3000m |
| 22 Run - 1:52 easy |
23 Off |
24 Wts - legs Run - Tempo - 56min |
25 - Run - Hills-7x- 49min - |
26 Swim - 3000m Run -AT Ph.1- 35min |
27 Wts - back/arms |
28 Off |
| 29 Run - Around The Bay 30K |
30 Off - |
31 Run - Fartlek- 35min Bike-40min 8x2:30 big gear, 30s rest |
| APRIL | 1 Wts - legs Bike-54min - hillsx14 |
2 Swim - 3000m Run -AT Ph.2 -38min - |
3 Wts - chest/shoulders Bike - IN - 50min |
4 - Bike - OUT - 1:09 |
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| 5 Run - 1:49 |
6 Swim - 2500m Bike-45min 12x2:30 Wts - back/arms |
7 Wts - legs Run -AT Ph.2 -37min |
8 - Bike - IN - 1:05 Wts - chest/should |
9 Swim - 3500m |
10 Bike - OUT - 1:40 Run - track repeats (easy) |
11 - Run - 1:49 aerobic |
| 12 Bike - 68km - 2:15 |
13 Swim - 3000m Run -AT Ph.2 -38min |
14 Wts - legs Bike-40min 10x2:30 |
15 Swim-55min straight Run -AT Ph.2 -38min Wts -chest/shoulder |
16 Wts - back/arms Bike - IN - 1 hour |
17 - Bike - IN - 45min |
18 - OFF |
| 19 Run - ½ Marathon |
20 OFF - Calves very sore from race |
21 Swim - 3000m Bike - IN - 49min |
22 Wts -chest/shoulder Bike-1:07 - hillsx18 - |
23 Swim - 4000m 1:09 Run -38min easy |
24 Wts - legs Bike-52min - hillsx14 |
25 Brick Bike 84k(2:44) Run 1:03 |
| 26 Swim - 4500m |
27 Wts - legs - Wts - back/arms |
28 - Run -AT Ph.2 -40min Bike - IN - 43min |
29 Swim - 2500m SpW Bike - IN - 1:01 Wts - legs |
30 Wts -chest/shoulder Bike-1:18 - hillsx21 Run -34min easy |
| MAY |
1 - Run - AT Ph. 2* 39min |
2 - Run - 2:00 aerobic - |
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| 3 Bike - IN - 2:00 |
4 Swim - strokework Run -AT Ph.3- 45min - |
5 Wts - legs Bike-55min - hillsx15 Run - 37 min easy |
6 Swim - 2500m SpW Run -AT Ph.3- 45min |
7 Wts - chest/should Bike- 89km - 2:54 mechanical problems |
8 - Run - 53 min easy |
9 Off - |
| 10 Run - London 10k |
11 Wts - back/arms Bike-40min intervals |
12 Swim - 3500m Run - Tempo - 55min Wts - legs |
13 Run - Hills-4x- 57min Bike-40min - hillsx10 -2x each one leg |
14 Swim - 2500m Run -AT Ph.3- 46min - |
15 Wts - chest/should Bike-50min - hillsx15 - few 1 leg repeats |
16 - Bike- 62km - 1:55 |
| 17 Run - 2:18 aerobic |
18 (Holiday) Brick Bike 178k(5:29) Run 47min |
19 Wts - chest/should |
20 Wts - legs Run - 35 min (tired) - |
21 Bike - IN - 35 min Wts - back/arms |
22 Swim - 3500m Run - 1:03 easy |
23 Bike- 118km - 4:00 |
| 24 Race - Duathlon |
25 Wts - chest/should Run - 56 min easy - |
26 Swim - 3500m Bike-40min 6x5:00 Wts - legs |
27 Swim - 2500m SpW Run - Tempo - 57min |
28 Wts - back/arms Bike-1:01 - hillsx19 |
29 Swim - 3000m Run -AT Ph.3- 47min |
30 - Run - 2:43 ~ 20 miles - hot, ran very slow |
| 31Off -bad weather |
| JUNE | 1 Wts - back/arms Bike- 1:05 7x5:00 Run - 47 min easy |
2 Wts - legs Run - 53 min track Wts - chest/should |
3 Swim - 4000m Brick - bike 30 min; run 32 min |
4 - Bike -101km - 3:22 - very windy |
5 Swim - strokework Run - 43min easy |
6 - OFF |
| 7 Race - King City Duathlon |
8 - Bike-44min - hillsx12 |
9 Swim - 3000m Run -Tempo - 1:07 |
10 Swim - 3500m Bike - 58min-7x5:00 Run - 48min easy |
11 Swim-2000m 1k TT Run -AT Ph.3- 46min Wts - legs |
12 Wts -chest/shoulder Brick Bike hills 56min Run 21min |
13 - Bike - 118km - 3:52 |
| 14 Brick Bike 73k (2:22) Run 2:03 |
15 Wts - back/arms |
16 Swim - 3000m Run - Tempo - 1:07 Wts - legs |
17 Wts -chest/shoulder Bike-51min - hillsx15 |
18 Swim - 3500m Brick Bike 30min Run 31min |
19 - OFF |
20 - Swim - easy in Muskoka |
| 21 Race - Muskoka Triathlon |
22 OFF |
23 - Bike -52min- hillsx15 Wts - back/arms |
24 Swim - 2500m Run - 45 min track - |
25 Wts -chest/shoulder Brick Bike hills36min Run 27min |
26 Swim - 2000m SpW Run - 34 min easy |
27 OFF |
| 28 Race - Guelph Lake Triathlon |
29 - Run - 57 min easy |
30 Swim - 4000m - Wts - back/arms |
| JULY |
- - |
1 Brick Bike 162k(5:19) Run 1:05 |
2 Wts - chest/should Run -AT Ph.2- 40min - |
3 Wts - legs Bike -IN -1:01 7x5:00 |
4 - Run - 21 miles - 2:44 - rain, but warm |
|
| 5 Bike - 87km - 2:47 |
6 Wts - back/arms - |
7 Swim - 3000m Run - Tempo - 1:15 Wts - legs |
8 Wts - chest/should Bike-1:22 - hillsx22 |
9 Swim - 2000m 1k TT Run - 55 min track |
10 - Bike -IN-50min 6x5:00 |
11 Run - 23 miles - 2:54 - |
| 12 Bike - 207km - 6:44 |
13 Wts - back/arms - |
14 Wts - legs Plyo Bike -36min- hillsx10 Wts - chest/should |
15 Swim - 1300m Run - 42 min track |
16 - Bike - IN - 36min 4x5:00 - |
17 Off - |
18 Race - Collingwood ½ Ironman |
| 19 Off |
20 Wts - chest/should Run - easy - 37min |
21 Swim - 2500m Wts - legs |
22 Wts - back/arms Bike-IN- :44, 5x5:00 - |
23 - Run - 42 min track |
24 Off |
25 Off |
| 26 Race - Peterborough ½ Ironman |
27 Off - |
28 Swim - 3000m Bike -38min- hillsx10 - |
29 Wts - legs Run - easy - 1:05 |
30 - Bike - IN-50min 6x5:00 |
31 Wts - chest/should Wiarton Camp Run - easy - 54 min |
Wiarton Training Camp with Allsport Team for the Long Weekend |
| AUGUST | 1 Brick Bike 118k (3:53) Run 1:20 hard |
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| 2 Swim - easy in lake Bike - 83km - 2:47 Swim - easy in lake |
3 Run - 2:30 aerobic |
4 Wts - back/arms |
5 Swim - 4000m Bike -IN-51min 6x5:00 |
6 Wts -chest/shoulder Run -Tempo - 56min Plyometrics |
7 Wts - legs |
8 Brick Bike 120k (3:53) Run 1:55 |
| 9 OFF |
10 - Bike-45min - hillsx15 |
11 Swim - 3500m Run -AT Ph.2- 41min |
12 Wts - legs Bike-IN- :53, 6x5:00 |
13 Swim - strokework - Wts - back/arms |
14 Wts -chest/shoulder Bike -56min- hillsx15 Plyometrics |
15 Swim - 4000m Bike - 1:53 |
| 16 Run - 1:31 |
17 Wts - back/arms |
18 - Bike -IN- :45, 5x5:00 Wts - legs |
19 Swim - 45 min Run - 36 min easy - |
20 Wts -chest/shoulder Bike-45min - hillsx12 |
21 - Run - 30 min SpW |
22 Swim - 3000m |
| 23 Brick Bike 1:25 Run 33min |
24 - Wts - full body |
25 OFF - Travel to Penticton, B.C. |
26 Swim - 40 min (lake) Run - 45 min |
27 Swim - 40 min (lake) Bike-30min - course Run - 33 min |
28 Bike - 41k on course (1:25) |
29 OFF |
| 30 Race - Ironman |
31 OFF |
| SEPTEMBER |
- - |
1 Off |
2 Off |
3 Off - |
4 Wts - chest/should Run - easy 1:01 - |
5 - Run - 1:47 |
| 6 Bike - 125km - 4:23 |
7 Swim - 3500m - |
8 Wts - legs Run - AT Ph1- 43min - |
9 Wts - back/arms Bike - IN - 40min 5x5:00 |
10 Swim - 2000m Run - tempo 58min |
11 Wts - chest/should |
12 Bike - 89km - 2:56 - |
| 13 Run - 1:38 |
14 Wts - back/arms - Wts - legs |
15 Wts - chest/should Bike -43min- hillsx11 |
16 Swim - 2000m |
17 Swim - 2500m Run - tempo 56min |
18 Wts - legs Bike - IN - 43min 5x5:00 |
19 Run - 1:00 |
| 20 Bike - 120km - 3:55 |
21 Off |
22 Wts - back/arms Bike - IN - 43min 5x5:00 |
23 - Run - 31 min SpW - |
24 Wts - legs Bike - IN - 42min |
25 Wts - chest/should Run - 37 min |
26 Travel |
| 27 Travel |
28 Swim - Kailua Bay - |
29 Swim - Kailua Bay Bike -1:24 on Course - |
30 Swim - Kailua Bay Run - 30min in Energy Lab |
| OCTOBER | 1 Bike - 56min - - |
2 Swim - Kailua Bay |
3 Race - Big Kahuna |
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| 4 OFF |
5 - |
6 |
7 |
8 |
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16 - |
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| 25 |
26 - |
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