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IM Austria 05 Training

This is my actual training build up to Ironman Austria on July 3rd 2005. Yellow squares are missed sessions although the 3rd bike session was always going to be a recovery or rest session (which quickly became a rest session!). I tried my best to bike long on Sunday, run long on Wednesday and swim long on Friday's. Week 11 was the Escape from Alcatraz week which is why that week is a bit light, it wasn't an injury problem.

Week Apr 2 Apr 9 Apr 16 Apr 23 Apr 30 May 7 May 14 May 21 May 28 Jun 4 Jun 11 Jun 19 Jun 25
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
Swim 1 1000m 1600m 2000m 2000m 2400m 1000m 2000m 2000m 1000m 1300m 2500m 4000m 2000m
Swim 2   1600m     3100m 1300m   2000m          
Total 1000m 3200m 2000m 2000m 5500m 2300m 2000m 4000m 1000m 1300m 2500m 4000m 2000m
Bike 1 25 25 24 21 25 63 25 25 30 110 18 60 37
Bike 2 60 25 21 71 17   80 100   18   20  
Bike 3 21                        
Total 106 50 45 92 42 63 105 125 30 128 18 80 37
Run 1 10 10 13 13 3.25 13 15 8 18 6 8 5 5
Run 2 5 7.5 3.25 7.5 5 7.5   8 12   8   5
Run 3 5   3.25     5              
Total 20 17.5 19.5 20.5 8.25 25.5 15 16 30 6 16 5 10
Hours 9:37 6:09 6:12 10:04 5:34 9:13 9:09 10:28 8:41 9:55 4:10 10:52 04:33

All swim distances are in metres, all bike and run distances are in miles.

Proposed Training Plan

This is what I intended to do, notice the absence of yellow!

Week Apr 2 Apr 9 Apr 16 Apr 23 Apr 30 May 7 May 14 May 21 May 28 Jun 4 Jun 11 Jun 19 Jun 25
Week 1 2 3 4 5 6 7 8 9 10 11 12 13
Swim 1 2000m 2000m 2000m 2500m 2500m 2500m 3000m 3000m 3000m 4000m 4000m 4000m 2000m
Swim 2 2000m 2000m 2000m 2500m 2500m 2500m 3000m 3000m 3000m 4000m 4000m   2000m
Total 4000m 4000m 4000m 5000m 5000m 5000m 6000m 6000m 6000m 8000m 8000m 4000m 4000m
Bike 1 25 25 25 25 25 25 25 25 25 25 25 25 25
Bike 2 40 40 40 50 50 50 80 100 80 60 60 30 20
Bike 3 40 40 40 40 40 40 40 40 30 20 20 20 10
Total 105 105 105 115 115 115 145 165 135 105 105 75 55
Run 1 10 10 10 12 12 12 15 15 15 20 20 10 8
Run 2 5 5 5 6 6 6 8 8 8 6 6 4 4
Run 3 5 5 5 6 6 6 6 6 6 6 6 6 4
Total 20 20 20 24 24 24 29 29 29 32 20 16 16
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