Ironman Austria 2019 - A training log

Caimari

I thought i would create a thread to log my training for Ironman Austria 2019, which takes place in Klagenfurt on 7 July 2019.

The goal is sub-10, which is optimistic but i think achievable with enough hard work.

For me, a sub-10, if it happens, would probably break down as swim 1.05, bike 5.30, run 3.15.

From now until Christmas the training will be unstructured with a target of 12 hours a week.

Thursday 12 July

S&C 0.30 – Upper body

Friday 13 July

Swim – 0.30 – 1300m
500 easy
8 x 25 hard 25 easy
400 paddle & pull buoy steady

Haven’t done much swimming this year, so the first few weeks will be about getting the frequency up.

Saturday 14 July

Cycle – 4.45 – Long hilly cycle - 103k in 4.42 – 22km/h average, 1,600m climbing

Run – 0.15 – Off bike – 3k in 13.53 – 4.36/k average. Very hot conditions, was glad to get this over with.

Sunday 15 July

Run – 1.15 – Long slow run – 15k in 1.17 – 5.11/k average. Flat route along River Suir, it rained heavily throughout, which was welcome!

Swim – 0.30 – 1300m
300 easy
4 x 25 kick
8 x 25 hard 25 easy
500 paddle and pull buoy steady

Monday 16 July

S&C 0.30 - Legs

Swim – 0.30 – 1400m
200 easy
3 x 400 paddle and pull buoy steady

Caimari

Tuesday 17 July

Bike - 1.00 - Turbo

Wednesday 18 July

Run - 0.30 - Easy run - 5.3k in 0.29, 5.26/k average. This was meant to be an interval session but my hamstring felt a bit sensitive since the S&C on Monday.

Thursday 19 July

Run - 0.45 - Intervals - warm up, then 8 x 400 with 1.30 rest, cool down.

Swim - 0.30 - straight swim 1300m after the run

Friday 20 July - nothing
Saturday 21 July - nothing

Sunday 22 July

Run - 1.00 - 11.7k at 5.09/k

Total for week = 4.75 hours.

Caimari

Monday 23 July

Cycle - 1.00 - Turbo
Swim - 0.30 - straight swim 1300m

Tuesday 24 July

S&C - 0.30
Cycle - 0.30 - Turbo

Wednesday 25 July

Run - 1.15 - 14.1k at 5.08/k average
Swim - 0.30 - straight swim 1300m

Thursday 26 July

S&C - 0.30

Friday 27 July - nothing
Saturday 28 July - nothing

Sunday 29 July

Run - 1.15 - 15.0k at 4.56/k average - for the first 10k i ran steady 5.00 - 5.05/k then for the last 5k i pushed it a bit and ran 4.57, 4.49, 4.53, 4.34, 4.23. Felt strong toward the end of the run and if i'd had a gel or some other fuel i would have extended out to 20k.

Total for week = 6.00 hours.

My training...and this log...will improve...

Caimari

Monday 30 July

S&C - 0.30
Swim - 1.00 - 2800m - 1000 building easy to hard, 400 paddle and pull buoy steady, 600 steady, 8 x 100 paddle and pull buoy hard

Tuesday 31 July

Bike - 1.30 - Turbo

Wednesday 1 August

Run - 0.45 - intervals - 2k warm up, then 8 x 400 with 1.30 rest. Coming in 1.28 - 1.33 for the 400s.

Thursday 2 August

S&C - 0.30

Friday 3 August

Cycle - 1.45 - 47km in 1.41, average speed 28 km/h. This was on a flattish route (382m climbing) and i pushed along at half ironman type effort for most of the ride.

Saturday 4 August

Run - 0.45 - 2k warm up then 5k threshold beach run in 20.28 (average 4.05/km).

Sunday 5 August

Run - 1.45 - long run 21.1km (route of the Dingle half marathon) in 1.45, 4.58/km average.


Total for week = 8.30 hours.

Caimari

Monday 6 August - nothing

Tuesday 7 August

S&C - 0.30

Wednesday 8 August

Swim - 0.45 - 1800M - 300 easy, 3 x 500 steady to hard
Bike - 0.45 - Turbo

Thursday 9 August

S&C - 0.30
Run - 0.30 easy jog

Friday 10 August

Swim - 0.45 - 2000M - 4 x 500 steady to hard

Saturday 11 August

Bike - 4.00 - Long hilly cycle - 101k in 4.01 – 25km/h average, 1600m climbing

Sunday 12 August

Run - 1.00 - 12.2km, average pace 4.54/km

Total for week = 8.45 hours.

To motivate training over the next few months i am entered into two events - Challenge Paguera Mallorca (half distance) in late October and Clonakilty Marathon in early December. The goal for Paguera is top 20% of AG (M40-44) and for Clonakilty is 3.15 (which would be a marathon PB).