After a successful Ironman 70.3 at Cebu in August 2013 I’ll be continuing on my journey to complete a Full Ironman at Ironman Western Australia in Busselton this December 8th, 2013. After two weeks of rest (virtually no exercise) I started preparing for my next race with 16 weeks to go.
A key change in my race preparation has been my decision to self train for this race. After a successful race at Cebu I felt that I now had a good foundation to build on in order to self train to a sub 13 hour finish time. After buying Joe Friel’s Triathlon Bible for additional guidance I feel confident in building my plan for this race.
You’ll find my weekly training logs and plans here.
| Week 8 (10/7) | Planned Work out | Intensity Zone | Actual Work Out |
| Monday | Rest & Fast | Injured | |
| Tuesday | Run: 15KM | 2,3 | |
| Wednesday | Swim: 2KM | 3,4 | |
| Thursday | Bike MVO2 | 2,3 | |
| Friday | Swim: 2KM | 3,4 | |
| Saturday | Bike: 130KM & 5KM Run | 2,3 | |
| Sunday | Run 10KM | 2,3 |
| Week 7 (9/30) Rest week | Planned Work out | Intensity Zone | Actual Work Out |
| Monday | Rest & Fast | ||
| Tuesday | Swim: 2KM | 2,3 | Swim 2KM |
| Wednesday | Bike: 1 HR | 3,4 | Bike 30 mins |
| Thursday | Tempo Run 25 mins @ 5.20 Pace 10min WU/CD | 2,3 | Off |
| Friday | Swim: Steady swim 2KM | 3,4 | Off |
| Saturday | Bike: 130KM | 2,3 | Bike: 75KM 5KM Run: INJURED |
| Sunday | Run 15KM | 2,3 | REST |
| Week 6 (9/23) | Planned Work out | Intensity Zone | Actual Work Out |
| Monday | Rest & Fast | ||
| Tuesday | Bike: 1:15Hr form ride | 2,3 | Bike 1 hr |
| Wednesday | Swim: Swim Intervals 1.6KM | 3,4 | Swim 1.6KM |
| Thursday | Tempo Run 25 mins @ 5.20 Pace 10min WU/CD | 2,3 | Off |
| Friday | Swim: Steady swim 2KM | 3,4 | Off |
| Saturday | Bike: 130KM | 2,3 | Bike: 100KM 5KM Run |
| Sunday | Run 15KM | 2,3 | Run: 10KM |
| Week 5 (9/16) | Planned Work out | Intensity Zone | Actual Work Out |
| Monday | Rest & Fast | ||
| Tuesday | Run intervals 4:30 Pace x 5 0,1,2% incl. | 2,3 | Accordion 750M@4:40/750M@6:40 x 5 |
| Wednesday | Bike: 2Hr+ Turbo ride | 3,4 | MV02 6 Sets Training (5mins/ 2mins rest) |
| Thursday | Swim 2.0KM (400×2,80×10, 400×1 Skills) | 2,3 | Swim 400M quick set |
| Friday | Bike: MVo2 6 sets training | 3,4 | No Training |
| Saturday | Swim 4.0KM | 2,3 | Swim 2.5KM @2Min pace |
| Sunday | Run 21KM | 2,3 | Run 15KM at @2% 6Min pace |
| Week 4 (9/9) | Planned Work out | Intensity Zone | Actual Work Out |
| Monday | Rest & Fast | ||
| Tuesday | Run intervals 4:30 Pace x 5 0,1,2% incl. | 2,3 | Bike 10 mins warm up. 5 mins VO2Max x 5, |
| Wednesday | Swim 2.0KM (400×2,80×10, 400×1 Skills) | 3,4 | Swim 2.8KM |
| Thursday | Bike Tempo Ride | 2,3 | Tempo Run 20 mins @ 5.20 Pace 10 mins Warm up |
| Friday | Swim 2.0KM (400×2,80×10, 400×1 Skills) | 3,4 | Swim 1.6KM – tempo pace 1.30/40M |
| Saturday | Bike 120KM | 2,3 | Bike 123KM, 3hrs 58Mins, 1KM transition run |
| Sunday | Run 18KM | 2,3 | Run ~15KM +urbanathlon |
| Week 3 (9/2) | Planned Work out | Intensity Zone | Actual Work Out |
| Monday | Rest & Fast | ||
| Tuesday | Run intervals 4:30 Pace x 5 0,1,2% incl. | 2,3 | |
| Wednesday | Swim 2.0KM (400×2,80×10, 400×1 Skills) | 3,4 | Swim 1.6K |
| Thursday | Bike Tempo Ride | 2,3 | No Training |
| Friday | Swim 2.0KM (400×2,80×10, 400×1 Skills) | 3,4 | Swim 1.6K |
| Saturday | Run: 21KM | 2,3 | Bike 28, Run 5, Bike 28, Run 5, Bike 13 |
| Sunday | Bike/Run: 3.5Hrs (90KM) 30 Mins Run | 2,3 | Easy 15K run @ 6:40 pace |
| Week 2 (8/26) | Planned Work out | Intensity Zone | Actual Work Out |
| Monday | Rest & Fast | ||
| Tuesday | Run Intervals (Macca Sets) | 2,3 | 100% |
| Wednesday | Swim 2.0KM (400×2,80×10, 400×1 Skills) | 3,4 | 100% |
| Thursday | Bike Intervals 60Mins (MVO2) | 2,3 | 100% |
| Friday | Swim: 0.8KM (400×2,80×10, 400×1 Skills) | 3,4 | 100% |
| Saturday | Run: 20KM | 2,3 | 100% |
| Sunday | Bike/Run: 3Hrs (90KM) 10 Mins Run | 2,3 | 100% |
| Week 1 (8/19) | Planned Work out | Intensity Zone | Actual Work Out |
| Monday | Rest & Fast | ||
| Tuesday | Swim 1.6KM (400×2,80×10) | 2,3 | 100% |
| Wednesday | Bike 55Mins Intervals | 3,4 | 100% |
| Thursday | Run 30Mins Tempo | 3 | 100% |
| Friday | Swim: 1.6KM (400×2,80×10) | 4 | 100% |
| Saturday | Run: 15KM | 2,3 | 1 Hr 33 Mins. 15K Run |
| Sunday | Bike/Run: 3Hrs (90KM) 30 Mins Run | 2,3 | Bike 2Hrs 40 Mins (80KM), 30 Min. (5KM) Run |
