ironman wales

Ironman Wales 17 Weeks To Go

Monday – rest

Tuesday – Swim 

Wednesday – Gym, Bike 

Thursday – Swim 

Friday – Rest 

Saturday – Long Bike 

Sunday – Run, Bike 

Another good week of training in the bank. 8hours 4 minutes. Weekends are where the big volume comes in and this weekend paid off. 2 rest days this week. 1 planned. 1 not planned (life). Lots more bike volume this week. Need to keep spinning the pedals in the lead up. 

training peaks image

Monday – Planned rest day. Half marathon the night before meant Monday was recovery time. 

Tuesday – 3k swim. This consisted of 1 mile continuous swimming (1:59/100m) then 14 x 100m reps at a steady pace 

Wednesday – Gym, acid bath workout. This consisted of:

500m SkiErg

500m Row

100m Bike Erg

3 times 

Finisher was 50 wall balls (9kg). Pm was a 20 mile steady ride averaged 14mi/h. Legs felt extremely tired which is expected after those wall balls I guess. 

Thursday – swim, 15 x 100m – Speed work, felt really strong on this swim. Really happy with my times. 

Friday – Non planned rest day. Busy day in work, probably did me good though because my legs were still in bits from the wall balls! 

Saturday – long ride. 40 miles which is my longest ride to date. 13mi/h average which I’m happy with as I didn’t feel like I was pushing the pace at all and still felt fine once I’d finished. 

Sunday – Caerphilly 10k (Great event) was meant to take it easy and use it as an easy run but the day got carried away and my mate who I was doing it with wanted sub 50. (48:52) task complete! After that I hoped on the bike and rode to my mother in laws were Sunday lunch was waiting for me. 

Overall a great week of training and with 2 rest days I know there is plenty more training that can be done. Bike volume will carry on to be the focus. 

17 weeks to go…