Ironman Lake Tahoe - Week 15

Mon:   Strength SM 1:00
=> Bike 1:25 

Tue:     Swim 1:15  E (speed)
            Run :30      S2

=> run 1:00

Wed:    Bike 1:30  M1 (30)
            Run  :30 E1
=> run :40, dog bite!

Thu:     Swim 1:15 E2
             Run 1:00 E2

Fri:      Bike 2:00 E1

Sat:      Swim 1:30 E3
            Run    2:00 E3

Sun:     Bike 3:30  E2

Plan Time:   16:00
Total Time:   3:05

Start Weight:  227.0  24.9
End Weight:

Ironman Lake Tahoe - Week 14

Plan was to run 3 miles each day at the lake.

Mon :40

Tue :30

Wed 1:10

Thu

Fri :30

Sat

Sun

Total 2:50

Ironman Lake Tahoe - Week 13

Monday - Strength 1:00 SM (Strength Maintenance)
- same exercises as MS, 2 sets at 60%, 12 reps, 1 set at 80%, 8 reps
==>  Bike :30

Tuesday - Run :45 (S2)
              - Swim 1:15 E (Speed)
==>  Run :30
         Bike :30

Wednesday - Bike 1:00 M1 (20)
                   - Run :30 E1
==>   Run :45

Thursday - Swim 1:15 E2
                - Run :30 E2
==> bike 1:00

Friday - Bike 1:00 E1
==>

Saturday - Swim 1:15 M1
               - Run 1:45 E3
==>

Sunday - Bike 2:30 E2
==> run :30

Total Time:     12:45
Actual Time:   3:45

Start Weight:  227.0 26.0
End Weight:  

Ironman Lake Tahoe - Week 12

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==>

Tuesday - Run 1:00TM #4 or S2 (pickups)
==>   Run :30

Wednesday - Strength 1:30 PE + Plyo #2:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2-4 x :20 1->3->1
set 4: 2-4 x :20 4->2->4
Single Leg:
set 1: 2 x :10 1->2->1
set 2: 2 x :10 1->4->1
==>

Thursday - Swim 1:00 M(speed) (fast 25s and 50s at end)
                - Run :30 E2
==>

Friday - day off
==>

Saturday - Swim 1:00 E(form)
               - Run 1:00 A1b (faster paced group run)
==>

Sunday - Bike 1:00 S5 (90rpm+)
==>

Total Time:     8:00
Actual Time:   :30

Start Weight:  227.0 26.0
End Weight:  

Ironman Lake Tahoe - Week 11

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> run :15
        bike :30

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> run 1:30

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> run :50

       Swim 1:00 (47 laps)

Thursday - Swim 1:15 M
                - Run :30 E2
==> bike :15 (flat)

        Walk 1:00 (with bike)

Friday - Bike 1:00 S1 (step ups)
==>   bike :20 (bike fitting)

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==> bike :20  (little spin around with new bike)

Sunday - Bike 2:00 E2
==> run 2:00

Total Time:     12:15
Actual Time:    8:00

Start Weight:  227.0 26.0
End Weight:   227.0 26.0