Ironman Coeur d Alene 2006: Training Diary

THE TEMPLATE: This will vary as season progresses (swim in yds even though I use the term "k", bike-run in miles)
(some miles following bike and run are in parentheses...these are a variant for my wife, training for CDA)


The order of the below chart is:
(WEEK) SWIM - BIKE - RUN - TRAINING PHASE

(Dec 19-25) 4k - 100 - 30 - Base 1
(Dec 26-Jan1) 4k - 110 - 35 - Base 1
(Jan 2-8) 6k - 120 - 40 - Base 1
(Jan 9-15) 6k - 80 - 30 (25) - Base 1 recovery

(Jan 16-22) 6k - 120 - 35(30) - Base 2
(Jan 23-29) 6k - 130 - 40(35) - Base 2
(Jan 30-Feb 5) 8k - 200(150) - 40(35) - Base 2
(Feb 6-12) 6k - 100 - 30(25) - Base 2 recovery start hill run intervals 2/wk

(Feb 13-19) 8k - 140 - 35 - Base 3
(Feb 20-26) 10k - 200(160) - 45 (35) - Base 3
(Feb 27-Mar 5) 8k - 250(200) - 50(40) - Base 3
(Mar 6-12) 12k - 120(100) - 30(25) - Base 3 recovery

(Mar 13-19) 10k - 140(120) - 35 (30) - Build 1 ralph's 1/2 ironman end of week
(Mar 20-26) 8k - 200(160) - 40 (35) - Build 1 start run road intervals
(Mar 27-2) 12k - 120 - 30(25) - Build 1 recovery

(Apr 3-9) 8k - 200(180) - 40(35) - Build 2 start bike TT intervals
(Apr 10-16) 8k - 250(200) - 45(40) - Build 2
(Apr 17-23) 12k - 120(100) - 30(25) - Build 2 recovery

(Apr 24-30) 8k - 200(180) - 40(30) - Build 3
(May 1-7) 10k - 250(230) - 50(40) - Build 3
(May8-14) 6k - 350(300) - 25(20) - Build 3 big bike week in bend
(May 15-21) 8k - 100 - 30(25) - Build 3 recov. Auburn 1/2 IM end of week

(May 22-28) 10k - 200(160) - 35(30) - Build 4
(May 29-4) 12k - 200(180) - 40(35) - Build 4
(June 5-11) 10k - 140(120) - 45(40) - Peak
(June 12-18) 8k - 80 - 30(25) - Taper 1
(June 19-25) race week taper 2