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Tue Wed Thu Fri Sat Sun
Week 14
Interval Bike +
Transition Run: 1 hr. 10
min. bike w/ 10 x 2 min. hard +
10-min. easy run
Interval Swim: MS: 8 x
100m, 8 x 25 m (2,600m total)
Easy
Run:
6.5 miles
Interval Swim:
MS: 2 x 400m, 4 x 100m
(2,600m total)
Easy Bike: 1 hr. 15
min.
Tempo Run:
1 hr. w/ last 20 min.
comfortably hard
Endurance
Bike +
Transition
Run: 55 miles
easy bike + 20-
min. easy run
Endurance
Run: 11 miles
Endurance
Swim: 3,300m
Week 15
Tempo Bike +
Transition Run: 1 hr. 15 min.
bike w/ last 25 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 6 x
75m, 6 x 50m (2,800m total)
Easy
Run:
7 miles
Interval Swim:
MS: 4 x 300m, 4 x 100m
(2,800m total)
Easy Bike: 1 hr. 15
min.
Interval Run:
55 min. w/ 5 x 3
min. fast
Endurance
Bike +
Transition
Run: 85 miles
easy bike + 10-
min. easy run
Endurance
Run: 16 miles
Endurance
Swim: 3,800m
Week 16
Recovery
Interval Bike +
Transition Run: 1 hr. bike
w/ 10 x 2 min. hard + 10-min.
easy run
Interval Swim: MS: 16 x
50m (2,300m total)
Easy
Run:
6 miles
Interval Swim:
MS: 2 x 400m, 4 x 100m
(2,300m total)
Easy Bike: 1 hr.
Tempo Run:
50 min. w/ last 15
min. comfortably
hard
Endurance
Bike +
Transition
Run: 50 miles
easy bike + 15-
min. easy run
Endurance
Run: 10 miles
Swim Time
Trial: MS:
1,650m as fastest
as possible
(2,400m total)
Week 17
Tempo Bike +
Transition Run: 1 hr. 20 min.
bike w/ last 30 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 10 x
100m, 10 x 50m (3,000m total)
Easy
Run:
7 miles
Interval Swim:
MS: 4 x 400m (3,000m
total)
Easy Bike: 1 hr. 20
min.
Interval Run:
1 hr. w/ 3 x 5 min.
fast
Endurance
Bike +
Transition
Run: 100 miles
easy bike + 10-
min. easy run
Endurance
Run: 18 miles
Endurance
Swim: 4,000m
Week 18
Interval Bike +
Transition Run: 1 hr. 20
min. bike w/ 3 x 5 min. hard +
10-min. easy run
Interval Swim: MS: 8 x
75m, 8 x 50m, 8 x 25m (3,000m
total)
Easy
Run:
7 miles
Interval Swim:
MS: 4 x 300m, 4 x 100m
(3,000m total)
Easy Bike: 1 hr. 30
min.
Tempo Run:
1 hr. w/ last 25 min.
comfortably hard
Endurance
Bike +
Transition
Run: 70 miles
easy bike + 1-hour
easy run
Easy Run:
5 miles
Endurance
Swim: 4,000m
Week 19
Tempo Bike +
Transition Run: 1 hr. bike
w/ last 20 min. comfortably
hard + 10-min. easy run
Interval Swim: MS: 10 x
100m, 10 x 50m (2,600m total)
Easy
Run:
7 miles
Interval Swim:
MS: 4 x 400m (2,600m
total)
Easy Bike: 1 hr.
Interval Run:
45 min. w/ 6 x 2
min. fast
Endurance
Bike +
Transition
Run: 50 miles
easy bike + 10-
min. easy run
Endurance
Run: 10 miles
Endurance
Swim: 4,000m
Week 20
Interval Bike: 45 min. w/ 6
x 1 min. hard
Interval Swim: MS: 10 x
50m (2,200m total)
Note: Mondays are rest days.
Easy
Run:
5 miles
Interval Swim:
MS: 4 x 300m (1,600m
total)
Easy Bike: 30 min.
Easy Run:
30 min.
Easy Bike:
20 min.
Ironman!
January 2011 | triathlete-europe.com 145