Ironman Canada 1998
Training Log

     This account will follow a year's worth of training leading up to my attempt at Ironman Canada 1998. This was my first Ironman. The Ironman Triathlon consists of a 2.4 mile swim, 112 mile bike, and 26.2 mile run.  Prior to embarking on this training program, I had completed numerous short course and Olympic distance triathlons, three Half Ironman races, two marathons and a number of half marathons. Races completed during this training year will be outlined in more detail.

     My training for the 1998 Ironman Canada Triathlon really began by training for the 1998 Disney Marathon on January 11. Workouts were geared around the long runs that are necessary for marathon racing. During the Summer of 1997, I maintained my long runs at or around 16 miles, so that when I started the marathon program I was already very comfortable at these 'middle' distances.

KEY
  • Workouts are color coded for easy reference:
    Swim - Bike - Run - Weights - Plyometrics - Brick
  • Times >1 hour are written in 1:01 format
  • IN = Indoors on bike trainer
  • SpW = Speedwork in the pool
  • Hill repeats are done on a hill 800m (½mile) long, therefore 9x means hill was climbed 9 times
  • AT Workouts take about 35-40min
  • AT Ph.2* means a modified Phase 2 AT workout. See AT Workouts for a full description
  • ½ AT means I did half of the AT workout, usually done when tapering for a race.
  • Workouts line up horizontally according to the time of day they were done. Immediately under the calendar number means before work, next row is during the day, third row means after work. Look under SEPTEMBER to see what I mean.
  • Details on certain workouts can be found at these links: AT Workouts | Plyometrics | Race Results

 

SEPTEMBER
Before Work ====>
During the Day ==>
After Work =====>		 1
-
-
Wts - Legs		 2
Off		 3
Swim - strokework
Run - 38min easy		 4
Wts - chest/should
-
Wts - legs		 5
Swim - strokework
Bike - IN - 57min		 6
Off
7
Run - 16 miles - 1:54		 8
-
Bike - IN - 1hour
Wts - Legs		 9
Swim - strokework
Run - AT Ph. 2*		 10
Swim - strokework
Bike - IN - 1hour
Wts - chest/should		 11
-
Run - Hills - 9x- 1:02		 12
-
-
Wts - legs, back,arms		 13
Off
14
Run - 18 miles - 2:08		 15
-
-
Wts - chest/should		 16
Swim - strokework
Run - AT Ph. 2*
Wts - legs		 17
Swim - strokework
Bike - IN - 1:30
Wts - back/arms		 18
-
Run - Hills- 6x-41min		 19
Swim - 3000m		 20
-
Bike - IN - 1:55
21
Run - 20¼ miles-2:37		 22
-
-
Wts - chest/should		 23
-
Run - AT Ph. 2*
Wts - legs		 24
Swim - strokework
Bike - IN - 1:27
Wts - back/arms		 25
-
Run -½ AT Ph.2*		 26
-
Bike - IN - 1:55		 27
Off
28
Run - ½ Marathon		 29
-
-
Wts - chest/should		 30
Swim - strokework
Bike - IN - 1:02
Wts - legs		        

 

OCTOBER     1
Swim - strokework
Run - Hills -10x -1:07		 2
Wts - back/arms
Bike - IN - 1:30
Wts - legs		 3
Swim - 3000m
Bike - Hills -10x-47min		 4
-
Run - ~15 miles - 1:49
5
Run - 5k race - jog
with Cheryl		 6
-
Bike - IN - 1:06
Wts - chest/should		 7
Wts - back/arms
Run - AT Ph. 2*		 8
-
Bike - IN - 1:45
Wts - legs		 9
Swim - 2800m
Run - Tempo - 58min		 10
Swim - 1900m		 11
-
Run - ~16 miles - 1:54
12
Off		 13
Off
 14
Off		 15
-
Run - Tempo - 58min
Wts - legs		 16
-
Bike - IN - 1 hour		 17
Wts - chest/should
Run - AT Ph.2* Plyo		 18
-
Bike - IN - 1:55
19
Run - 18 miles - last 2 miles hard - 2:01		 20
Swim - 3200m
-
Wts - back/arms		 21
Wts - chest/should
Run - AT Ph. 2*		 22
Swim - 3700m
Bike - IN - 1hr Plyo
Wts - legs		 23
-
Run -½ AT Ph. 2*		 24
Swim - strokework
Plyometrics 		25
Swim - strokework
26
Run - ½ Marathon		 27
Swim - strokework
 28
Swim - 3200m
Bike - IN - 1hr Plyo
 29
-
Run - easy - 55min		 30
Swim - strokework
Bike - IN - 1:10 Plyo		 31
Wts - chest/should
Run - Hills - 8x- 58min		  

 

NOVEMBER           1
Swim - 2000m
Bike - IN - 2:30
-
2
Run - 21 miles - very
easy pace - 2:46		 3
-
Wts - chest/should		 4
-
Bike - IN - 1 hour		 5
Swim - strokework
Run - Tempo - 54min
Plyometrics		 6
Wts - legs
Bike - IN - 1:35		 7
Swim - 3000m		 8
-
Bike - OUT - 18 miles
while Cheryl ran
9
Run - 23 miles - last 3.2 miles hard - 2:49		 10
Off
 11
Wts - chest/should
Run - AT Ph. 2*
Wts - legs		 12
-
Bike - IN - 1 hour
Wts - back/arms		 13
Swim - 2800m
Run - Tempo - 56min		 14
Swim - 2500m
-		 15
Off
16
Run- Club Champs		 17
-
Bike - IN - 1:06		 18
Wts - chest/should
Run -Tmp-56minPlyo
Wts - legs		 19
Swim - 4000m
Bike - IN - 1:05		 20
-
Run -Hills -10x - 1:10		 21
Swim - 3000m
Plyometrics		 22
Off
23
Run - 25 miles - 3:08		 24
-
Wts - legs		 25
Swim - strokework
Run - Tempo - 40min		 26
-
Bike - IN - 1:14 Plyo
Wts - legs		 27
Swim - 3200m
Run - Tempo - 55min		 28
Wts - chest/should
Bike - IN - 51min Plyo		 29
Wts - back/arms
30 Run - 18 miles
Tempo Run - 1:56

 

DECEMBER 1
Swim - 2700m
Bike - IN - 40min		 2
Wts - chest/should
Run - 20min Plyo
Wts - legs		 3
Swim - 4000m
Bike - IN - 1:05		 4
Wts - back/arms
Run - Hills -8x-58min		 5
Wts - legs
-		 6
Swim - 4000m
-
7
Run - 1:58 - unmeasured route		 8
Wts - legs
 9
Wts - chest/should
Bike - IN - 1:10		 10
Swim - strokework
Run - Tempo - 57min
Wts - arms		 11
Swim - 3000m
Bike - IN - 1:05
Wts - legs		 12
Swim - 4000m
Run - Hills -6x-42min		 13
-
Bike - IN - 2:00
14
Run - 21 miles - 2:46		 15
Wts - legs
 16
Wts - chest/should
Run -Tmp-57minPlyo		 17
Swim - 3000m
Wts - back/arms		 18
-
Run - AT Ph. 2*Plyo		 19
Wts - legs
Bike - IN - 35min
-		 20
Swim - 4000m
-
21
Run - 25 miles - 3:05		 22
Off		 23
Swim - 2000m
-		 24
-
Run - Tempo - 51min		 25
-
Run -45 min treadmill		 26
Wts - chest/should             ** had fever
--		 27
Off - still feverish
28
Run - 1:54 easy  		29
Swim - 3000m
Bike - IN - 47min
Wts - legs		 30
Wts - chest/should
Run - Tempo - 48min		 31
Wts - back/arms
Run - 32 min easy		      

1998 Training Continued...

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