Training Log 2013

Week commences on a Monday and typically takes on the same routine.

W/C 30th December 2013:

Run 11 miles / Walk 2 miles / Run 8 miles / Return to Manchester / Rest

**

W/C 23rd December 2013 – Nottingham & Belfast:

Run 9 miles / Cycle 40 miles / Run 8 miles / To Belfast / Run 6 miles / Rest

**

W/C 16th December 2013:

Run 10 miles / Swim 1, 800m Speed / Run 10k TT (44:20) / 60min Turbo Interval / Rest / Nottingham for Christmas

**

W/C 9th December 2013 – working 9-5

Return from London / Lysney Graduation / Swim 2, 500m Speed (morning) & 60min Turbo Interval (evening) / Run 7 miles / Rest / Cycle 50 miles windy & hilly!

**

W/C 2nd December 2013 – working in London

Run 8 miles / Swim 3, 000m Speed / Run 8 miles / Swim 3, 000m Endurance / Run 8 miles / Rest / Run 10 miles

**

W/C 25th November 2013:

Run 10 miles / Swim 2, 500m Speed / Run 8 miles / Turbo 60mins Interval / Swim 2, 800m Endurance / To London

**

W/C 18th November 2013:

Swim 3, 000m / MTB 2hrs Cannock / Run 10 miles / Turbo 90mins Interval / Run 8 miles / Swim 2, 800m Endurance / Rest

**

W/C 11th November 2013:

Run 10 miles / Swim 2, 500m Speed / Turbo 60 min Interval / Run 8 miles / Swim 3, 000m Endurance / Cycle 55 miles / Rest

**

W/C 4th November 2013:

Run 10 miles / Swim 2, 500m Speed / Turbo 60 min Interval / Run 8 miles / Swim 2, 000m / Swim 3, 000m Endurance / Cycle 60 miles / Rest

**

W/C 28th October 2013:

Run 8 miles / Swim 2, 500m Speed / Turbo 60 min Interval / Run 7 miles / Swim 2, 800m / Cycle 45 miles

**

W/C 21st October 2013:

Run 8 miles / Working away HACC

**

W/C 14th October 2013. Return to Full Time Training:

Run 6 miles / Swim 2. 500m Speed / Turbo 60 min interval / Run 5.5 miles / Swim 3, 000m /

**

W/C 7th October 2013:

MTB Race Lee Quarry 90mins

**

W/C 30th September 2013:

Run 3 miles / CHESTER MARATHON

**

W/C 23rd September 2013:

Run 6 miles / Swim 60 min Open Water / Run 12 miles / Cycle 32 miles

**

W/C 16th September 2013:

Run 12 miles / Run 6 miles & MTB 13 miles / Run 10 miles / MTB 14 miles / Run 14 miles

**

W/C 9th September 2013:

Run 6 mile / Swim 60 min Open Water / Run 10 mile / MTB 13 mile / Cycle 35 miles

**

W/C 2nd September 2013:

Run 8 miles / Swim 60 min Open Water / MTB 19 miles / Cycle 45 miles

**

W/C 26th August 2013:

Run 4 miles / Cycle 40 miles /  Run 5 miles / Run 6 miles / Run 7 miles

**

W/C 29th July 2013 RACE WEEK:

60min Turbo Interval / Run 6 miles / Swim 2, 000m / Rest / Rest / Rest / IMUK

**

W/C 22nd July 2013:

60min Turbo Build & Run 7 mile Brick / Yoga / Run 12 mile & 80min Open Water Swim / 90min Turbo Interval / Swim 3, 000m / Cycle 60mile / Rest

**

W/C 15th July 2013:

60min Turbo Build & Run 7 mile Brick / Yoga / Run 11 mile & 80min Open Water Swim / 90min Turbo Interval / Swim 3, 800m / Rest / Cycle 3hr 50min – 64 mile

**

W/C 8th July 2013:

60min Turbo Build & Run 7 mile Brick / Yoga / Run 10 mile & 80min Open Water Swim / 90min Turbo Interval / Swim 3, 000 / Cycle 3hr 23min – 62 mile / Rest

**

W/C 1st July 2013:

60min Turbo Build & Run 6 mile Brick / Yoga / Run 9 mile & 70min Open Water Swim / 90min Turbo Interval / Swim 4, 000m / Cycle 5hr 33mins – 96 mile / Rest

**

W/C 24th June 2013:

60min Turbo Build & Run 6 mile Brick / Cycle – 1hr Time Trial / Run 8 mile & 70min Open Water Swim / Core / Rest / Cycle 5hr 40min – 96 mile / Rest

**

W/C 17th June 2013:

60min Turbo Build & Run 6 mile Brick / 60min Open Water Swim / 90min Turbo Interval & Run 7 mile Brick / MTB Race 90min (4th) / Swim 3, 000m / 70min Turbo Interval / Swim 2, 000m

**

W/C 10th June 2013:

60min Turbo Build & Run 6 mile Brick / Yoga & Core / Run 6 mile & 60min Open Water Swim / 90min Turbo Interval / Swim 4, 000m / Run 6 mile / Rest

**

W/C 3rd June 2013:

60min Turbo Interval / Run 6 mile / 50min Open Water Swim / 90min Turbo Interval / Swim 3.8k / Cycle 4hr 45min – 78 mile

**

W/C 27th May 2013:

90min Turbo Build / Swim 2, 000m / 3hr Turbo Build & Run 3 mile Brick / MTB Race 90min (10th) / Swim 3, 000m / Run 5 mile

**

W/C 20th May 2013 – 10 Weeks to IMUK

60min Turbo Interval / Swim 3, 000m / Run 4 mile & 35min Open Water Swim / 90min Turbo Interval / Swim 2, 500m / Cycle 4hr 15mins – 64 mile (2 loops IMUK route)

**

W/C 13th May 2013:

90min Turbo Build / Swim 3, 500m / 2 1/2 hour Turbo & Run 3 mile Brick / Amsterdam Stag Do

**

W/C 6th May 2013:

Bank Hols / Swim 3, 800m / 90min Turbo Interval & Run 2 mile Brick / Core / Belfast 60th Birthday

**

W/C 29th April 2013:

90 Min Turbo Interval / Swim 3, 500m / Run 2 mile / 90min Turbo Interval / Swim 3, 000m / Cycle 6hr – 90 mile & Run 2 Mile Brick / Rest

**

W/C 22nd April 2013:

Walk 2hr / 90min Turbo Interval / Swim 4, 000m / 90min Turbo Interval / Swim 2, 500m / Cycle 5hr 45min – 70 mile / Walk 2hr

**

W/C 15th April 2013:

90min Turbo Build / Swim 3, 500m / Walk 2hr / 60min Turbo Interval / Swim 3, 000m / Cycle 5hr 45min – 70 mile / Rest

**

W/C 8th April 2013:

Rest / Swim 3, 500m / Rest / Swim 2, 00m / Rest

**

W/C 1st April 2013:

Holiday / MTB 2hr / 60min Turbo Build / Swim 3,500m / 60min Turbo Interval / Swim 1750m / Cycle 6hr – 92 mile / Rest

**

W/C 25th March 2013:

60min Turbo Build / Swim 2, 500m / 60min Turbo Interval / Swim 2, 500m / Holiday

**

W/C 18th March 2013:

Rest from severe ITB / Swim 3, 500m

**

W/C 11th March 2013:

Run 6 mile / Man Flu / Sunday Duathlon Race (Left ITB flare up)

**

W/C 4th March 2013:

Run 6 mile / Swim 3, 000m / 50min Turbo Interval / Run 7 mile / Swim 2, 000m & 60min Turbo Build Brick / Cycle 2hr – 35 mile / Rest

**

W/C 25th February 2013:

Run 6 mile / Swim 3, 500m / 90min Turbo Interval / Run 7 mile / Swim 2, 500m / Rest / Cycle 4hr – 60 mile

**

W/C 18th February 2013:

Run 6 mile / Swim 3, 500m / Climbing in Buxton / 90min Turbo Interval & Run 6 mile Brick / Swim 2, 500m & 90min Turbo Build Brick / Rest / MTB Race 90mins

**

W/C 11th February 2013 – 25 Weeks to IMUK:

Run 5 mile / Swim 3, 500m / 90min Turbo Interval / Run 5 mile / Swim 2, 500m & 90min Turbo Build Brick / Cycle 4hr – 60 mile / Rest

**

W/C 4th February 2013:

Run 4 mile / Swim 2, 000m / 90min Turbo Interval / Run 5 mile / Swim 3, 075m (60mins) / Weekend Away

**

W/C 28th January 2013:

Run 4 mile / Swim 3, 000m / 90min Turbo Interval / Run 4 mile / Swim 3, 000m / Cycle 4hr – 55 mile / MTB 2hr

**

W/C 21st January 2013:

Run 3 mile / 90min Turbo Interval / Run 3 miles / Swim 2, 000m / Run 3 miles / MTB 2hr

**

W/C 14th January 2013:

Run 2 mile / Swim 3, 000m / 90min Turbo Interval / Run 3 mile / Swim 3, 000m / Run 3 mile

**

W/C 7th January 2013:

Run 2 mile / Swim 2, 800m / 75min Turbo Interval / Run 2 mile / Swim 3, 000m / Cycle 3hr – 40 mile / Cycle 3hr – 40 mile

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