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Archive for the 'Ironman USA Lake Placid' Category

Ironman Training Performance Plan Week #21

Sunday, June 20th, 2004

Monday 14th June 2004 - Sunday 20th June 2004
Monday: Strength 1:00 SM
Tuesday: Swim 1:00 E(Speed), Run 0:30 E2
Wednesday: Bike 0:45 E2
Thursday: Swim 1:00 E2, Run 0:30 E1
Friday: Bike 1:00 S2
Saturday: Swim 1:00 E3, Run 3:00 E3
Sunday: Bike 5:00 E3
Weekly Training Hours 14:45
Weekly Training Hours by Sport
Strength 1:00, Swim 3:00, Bike 6:45, Run 4:00

If you’re […]

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Ironman Training Performance Plan Week #20

Sunday, June 13th, 2004

Monday 7th June 2004 - Sunday 13th June 2004
Monday: Strength 1:00 SM
Tuesday: Run 0:45 S1
Wednesday: Bike 1:00 S5
Thursday: Swim 1:00 T1b, Run 0:30 E2
Friday: Day off
Saturday: Swim 1:15 E(Form), Run 1:00 T1(4-6)
Sunday: Bike 2:00 E2
Weekly Training Hours 08:30
Weekly Training Hours by Sport
Strength 1:00, Swim 2:15, Bike 3:00, Run 2:15

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Ironman Training Performance Plan Week #19

Sunday, June 6th, 2004

Monday 31st May 2004 - Sunday 6th June 2004
Monday: Strength 1:00 SM
Tuesday: Swim 1:15 E(Form), Run 1:00 M2(3Z)
Wednesday: Bike 1:30 E2
Thursday: Swim 1:15 E2, Run 0:30 S2
Friday: Bike 1:30 S4
Saturday: Swim 1:30 E3, Bike 2:30 E2
Sunday: Bike 5:00 E3
Weekly Training Hours 17:00
Weekly Training Hours by Sport
Strength 1:00, Swim 4:00, Bike 10:30, Run 1:30

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Ironman Training Performance Plan Week #18

Monday, May 31st, 2004

Monday 24th May 2004 - Sunday 30th May 2004
Monday: Strength 1:00 SM
Tuesday: Swim 1:00 E(Speed), Run 1:00 E2
Wednesday: Bike 1:30 M1(40), Run 0:30 E2**
Thursday: Swim 1:30 E3, Run 1:00 E2
Friday: Bike 1:00 S4
Saturday: Brick Swim 1:00 E1, Bike 1:00 (text), Run 1:00 (text)
Sunday: Bike 4:30 E2
Weekly Training Hours 16:00
Weekly Training Hours by Sport
Strength 1:00, Swim […]

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Ironman Training Performance Plan Week #17

Sunday, May 23rd, 2004

Monday 17th May 2004 - Sunday 23rd May 2004
Monday: Strength 1:00 MS
Tuesday: Swim 1:00 E(Form), Run 0:30 A2(5bz)
Wednesday: Bike 0:45 E2
Thursday: Swim 1:00 E2, Run 0:30 E1
Friday: Bike 1:00 S5
Saturday: Swim 1:30 E3, Run 2:15 E3
Sunday: Bike 4:00 E3
Weekly Training Hours 13:30
Weekly Training Hours by Sport
Strength 1:00, Swim 3:30, Bike 5:45, Run 3:15

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Ironman Training Performance Plan Week #16

Sunday, May 16th, 2004

Monday 10th May 2004 - Sunday 16th May 2004
Monday: Strength 1:00 SM
Tuesday: Run 0:45 S1
Wednesday: Bike 1:00 S5
Thursday: Swim 1:00 T1b, Run 0:30 E1
Friday: Day off
Saturday: Swim 1:15 E(Form), Run 1:00 E2
Sunday: Bike 2:00 T1(6-10)
Weekly Training Hours 08:30
Weekly Training Hours by Sport
Strength 1:00, Swim 2:15, Bike 3:00, Run 2:15

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Ironman Training Performance Plan Week #15

Sunday, May 9th, 2004

Monday 3rd May 2004 - Sunday 9th May 2004
Monday: Strength 1:00 SM
Tuesday: Swim 1:15 E(Speed), Run 0:30 S2
Wednesday: Bike 1:30 M1(30), Run E1**
Thursday: Swim 1:15 E2, Run 1:00 E2
Friday: Bike 2:00 E1
Saturday: Swim 1:30 E3, Run 2:00 E3
Sunday: Bike 3:30 E2
Weekly Training Hours 16:00
Weekly Training Hours by Sport
Strength 1:00, Swim 4:00, Bike 7:00, Run 4:00 […]

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Ironman Training Performance Plan Week #14

Sunday, May 2nd, 2004

Monday 26th April 2004 - Sunday 2nd May 2004
Monday: Strength 1:00 SM
Tuesday: Swim 1:15 E(Form), Run 0:45 S1
Wednesday: Bike 1:00 E2, Run 0:30 E1**
Thursday: Swim 1:15 E2, Run 1:00 M2(3Z)
Friday: Bike 1:30 S4
Saturday: Brick Swim 1:30 E3, Bike 1:00 E2, Run 1:00 E2
Sunday: Bike 3:00 E3
Weekly Training Hours 14:45
Weekly Training Hours by Sport
Strength 1:00, Swim […]

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Ironman Training Performance Plan Week #13

Sunday, April 25th, 2004

Monday 19th April 2004 - Sunday 25th April 2004
Monday: Strength 1:00 SM
Tuesday: Swim 1:15 E(Speed), Run 0:45 S2
Wednesday: Bike 1:00 M1(20), Run 0:30 E1**
Thursday: Swim 1:15 E2, Run 0:30 E2
Friday: Bike 1:00 E1
Saturday: Swim 1:15 M, Run 1:45 E3
Sunday: Bike 2:30 E2
Weekly Training Hours 12:45
Weekly Training Hours by Sport
Strength 1:00, Swim 3:45, Bike 4:30, Run […]

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Ironman Training Performance Plan Week #12

Sunday, April 18th, 2004

Monday 12th April 2004 - Sunday 18th April 2004
Monday: Strength 1:00 PE
Tuesday: Run 1:00 TM#4 or S2
Wednesday: Strength 1:30 PE + Plyo#4
Thursday: Swim 1:00 M(Speed), Run 0:30 E2
Friday: Day off
Saturday: Swim 1:00 E(Form), Run 1:00 A1b
Sunday: Bike 1:00 S5
Weekly Training Hours 08:00
Weekly Training Hours by Sport
Strength 2:30, Swim 2:00, Bike 1:00, Run 2:30

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