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Ironman Quest
Ironman Quest
The quest of a 45 year old recreational runner who likes nothing better than a lazy night with a beer or glass of wine to become an Ironman

IRONMAN TRAINING PLAN - WEEK 3 12th Jan 2015 to 18th Jan 2015

macukby macukJan 19th 2015

WEEK 3 PLAN

Monday
AM
Easy paced run - 4 miles
PM
Turbo session - 30 minutes

Tuesday
AM
Gym conditioning workout - 50 minutes
PM
Turbo session - 30 minutes

Wednesday
AM
Easy paced run - 4 miles

Thursday
AM
Pool swim - 1 hour
PM
5 mile plus run - 5 miles at steady pace, 5 x 20 second sprints with 2 minutes steady run between

Friday
AM
Pool swim - 1 hour
PM
Steady paced run - 6 miles

Saturday
Road bike ride - 2 hours

Sunday
AM
Pool swim - 1 hour
PM
Steady run - 11 miles

WEEK 3 END

This was a far better week for me and I was able to get a few good sessions under my belt. It's not easy juggling a busy training schedule with everyday life so I wasn't able to stick to the plan 100% but swapped a few things around to try and get some type of consistency. My planned 2 hour road bike session turned into a 2 hour turbo session because of weather issues and I dropped the 6 mile run due to lack of training time.

I have tried to keep running as my primary session because I am aware that the London Marathon is creeping up on me. I was able to get 3 swimming sessions in as well and swam 2k non-stop for the first time this week.

WEEK 3 TOTALS

TIME
SWIM 2h:42m
BIKE 3h:00m
RUN 4h:22m
STRENGTH 0h:0m
TOTAL 10h:04m

DISTANCE
SWIM 3.3 Miles
BIKE 35.4 Miles
RUN 28.9 Miles
TOTAL 67.6 Miles

NUMBER OF SESSIONS
SWIM 3
BIKE 3
RUN 5
STRENGTH 0

Weight at end of week 3:
13 stone 6 lb
 
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