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Archive for the 'Ironman USA Lake Placid' Category

Ironman Training Performance Plan Week #11

Sunday, April 11th, 2004

Monday 5th April 2004 - Sunday 11th April 2004
Monday: Strength 1:00 PE
Tuesday: Swim 1:15 Force, Run 1:00 TM#3 or S2
Wednesday: Strength 1:30 PE + Plyo#3
Thursday: Swim 1:15 M, Run 0:30 E2
Friday: Bike 1:00 S1
Saturday: Swim 1:15 E2, Run 1:30 E4
Sunday: Bike 2:00 E2*
Weekly Training Hours 12:15
Weekly Training Hours by Sport
Strength 2:30, Swim 3:45, Bike 3:00, […]

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Ironman Training Performance Plan Week #10

Sunday, April 4th, 2004

Monday 29th March 2004 - Sunday 4th April 2004
Monday: Strength 1:00 PE
Tuesday: Swim 1:15 Force, Run 1:00 TM#2 or S2
Wednesday: Strength 1:30 PE + Plyo#2
Thursday: Swim 1:15 E2, Run 0:30 E2
Friday: Bike 1:00 S2
Saturday: Swim 1:15 E2, Run 1:30 E2
Sunday: Bike 2:00 E2*
Weekly Training Hours 12:15
Weekly Training Hours by Sport
Strength 2:30, Swim 3:45, Bike 3:00, […]

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Ironman Training Performance Plan Week #9

Sunday, March 28th, 2004

Monday 22nd March 2004 - Sunday 28th March 2004
Monday: Strength 1:00 PE
Tuesday: Swim 1:15 E(Speed) Run 1:00 TM#1 or S2
Wednesday: Strength 1:30 PE + Plyo#1
Thursday: Swim 1:15 M, Run 0:30 E2
Friday: Bike 1:00 S2
Saturday: Swim 1:15 E2, Run 1:30 E2
Sunday: Bike 2:00 E2*
Weekly Training Hours 12:15
Weekly Training Hours by Sport
Strength 2:30, Swim 3:45, Bike 3:00, […]

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Ironman Training Performance Plan Week #8

Sunday, March 21st, 2004

Monday 15th March 2004 - Sunday 21st March 2004
Monday: Strength 1:00 MS
Tuesday: Run 1:00 S2
Wednesday: Strength 1:00 MS
Thursday: Swim 1:00 T1b
Friday: Bike 0:30 S2
Saturday: Swim 1:00 E(Form), Run 1:00 T1(3)
Sunday: Bike 1:00 T1(5)
Weekly Training Hours 07:30
Weekly Training Hours by Sport
Strength 2:00, Swim 2:00, Bike 1:30, Run 2:00

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Ironman Training Performance Plan Week #7

Sunday, March 14th, 2004

Monday 8th March 2004 - Sunday 14th March 2004
Monday: Strength 1:30 MS
Tuesday: Swim 1:15 E(Form), Run 1:00 S2
Wednesday: Strength 1:30 MS
Thursday: Swim 1:15 E2, Run 0:30 E1*
Friday: Bike 1:00 S1
Saturday: Swim 1:15 E3, Run 1:30 E2
Sunday: Bike 2:00 E3
Weekly Training Hours 12:45
Weekly Training Hours by Sport
Strength 3:00, Swim 3:45, Bike 3:00, Run 3:00

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Ironman Training Performance Plan Week #6

Monday, March 1st, 2004

Monday 1st March 2004 - Sunday 7th March 2004
Monday: Strength 1:30 MS
Tuesday: Swim 1:15 E(Speed), Run 1:00 S2
Wednesday: Strength 1:30 MS
Thursday: Swim 1:15 E2, Run 0:30 E2
Friday: Bike 1:00 S2
Saturday: Swim 1:15 E3, Run 1:30 E3
Sunday: Bike 2:00 E2*
Weekly Training Hours 12:45
Weekly Training Hours by Sport
Strength 3:00, Swim 3:45, Bike 3:00, Run 3:00

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Ironman Training Performance Plan Week #5

Sunday, February 22nd, 2004

Monday 23rd February 2004 - Sunday 29th February 2004
Monday: Strength 1:30 MS
Tuesday: Swim 1:15 E(Form), Run 1:00 S2
Wednesday: Strength 1:30 MS
Thursday: Swim 1:00 E2, Run 0:30 E1*
Friday: Bike 1:00 S1
Saturday: Swim 1:15 E3, Run 1:30 E2
Sunday: Bike 2:00 E3
Weekly Training Hours 12:30
Weekly Training Hours by Sport
Strength 3:00, Swim 3:30, Bike 3:00, Run 3:00

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Ironman Training Performance Plan Week #4

Sunday, February 15th, 2004

Monday 16th February 2004 - Sunday 22nd February 2004
Monday: Strength 1:15 AA
Tuesday: Run 0:45 S2
Wednesday: Strength 1:15 AA
Thursday: Swim 1:00 E(Speed)
Friday: Bike 0:30 S2
Saturday: Swim 1:00 E(Form), Run 0:45 E2
Sunday: Bike 1:00 S5
Weekly Training Hours 07:30
Weekly Training Hours by Sport
Strength 2:30, Swim 2:00, Bike 1:30, Run 1:30

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Ironman Training Performance Plan Week #3

Sunday, February 8th, 2004

Monday 9th February 2004 - Sunday 15th February 2004
Monday: Strength 1:15 AA
Tuesday: Swim 1:15 E2, Run 0:45 S2
Wednesday: Strength 1:15 AA
Thursday: Swim 1:15 E(Speed), Run 0:30 E1*
Friday: Bike 1:00 S1
Saturday: Swim 1:00 E(Form), Run 1:30 E2
Sunday: Bike 1:30 E2*
Weekly Training Hours 11:15
Weekly Training Hours by Sport
Strength 2:30, Swim 3:30, Bike 2:30, Run 2:45

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Ironman Training Performance Plan Week #2

Sunday, February 1st, 2004

Monday 2nd February 2004 - Sunday February 8th 2004
Monday: Strength 1:15 AA
Tuesday: Swim 1:00 E2, Run 0:45 S2
Wednesday: Strength 1:15 AA
Thursday: Swim 1:15 E(Speed), Run 0:30 E1*
Friday: Bike 1:00 S2
Saturday: Swim 1:00 E(Form), Run 1:15 E2
Sunday: Bike 1:15 E2*
Weekly Training Hours 10:30
Weekly Training Hours by Sport
Strength 2:30, Swim 3:15, Bike 2:00, Run 2:30

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