What does is take to win back-to-back IRONMAN races? In my earlier post, Anatomy of an IRONMAN Win: Part I, I began to answer this question with a deep dive into my training, periodization, mental game, fueling and approach leading to my 2018 wins at IRONMAN Mont Tremblant and Chattanooga. That post mostly dealt with general themes, systems and observations without delving too much into specifics. I promised a follow-up post with a complete record of my training, as some hardcore readers haven’t let me forget! So here it is—unedited details and data from every single training session over a 15 week period between June 18 and September 30.

Publishing a complete training log leading up to a professional IRONMAN win may be unprecedented. Some of you may get a kick out of dissecting each and every session and attempting to replicate my approach. I’d caution against this since training at this level is highly individual and at least mildly insane. Just make sure you can afford the therapy before riding six hours on the trainer or running a marathon on the treadmill… It’s also always a good idea to question whether an athlete’s success is because of or in spite of particular elements of their approach. Looking back over this block, I’m struck by just how far from perfect it appears to be! Personally, I think there’s more insight to be gleaned from the broad brushstrokes of Part I than from the gory details of every workout.

I’m presenting this data without much discussion since Part I already covered topics like the context, periodization, volume, intensity distribution and more. I included a brief description of each week of training. I won’t subject you to comments on each workout because those would carry a Content Advisory for disturbing themes, coarse language, graphic violence and possibly sexual innuendo… Let me assure you that there were some good days and plenty of miserable ones, but the overwhelming majority of days were decidedly “meh”—unremarkable, not epic; challenging but not crushing; and consequently, consistent above all else.

Finish 2

Summary

My training during this 15 week period around IRONMAN Mont Tremblant and Chattanooga is summarized in the graphs below. For further discussion, please check out Part I.

Summary IM 2018
Total volume distribution and weekly volume between June 18 and September 30, 2018.
Swim IM 2018
Weekly swimming volume and longest workout between June 18 and September 30, 2018.
Bike IM 2018
Weekly cycling volume, longest workout and intensity distribution between June 18 and September 30, 2018.
Run IM 2018
Weekly running volume and longest workout between June 18 and September 30, 2018.
Photo: Talbot Cox
Photo: Talbot Cox

Training Data

Workouts have a descriptive title and are color coded as swim, bike, run and conditioning. The following metrics are included:

  • Swimming – total time, total distance
  • Cycling – total time, distance (if outside), normalized power
  • Running – total time, total distance, average pace

 

Here’s a list of swim workout shorthand, for those unfamiliar:

  • OW = open water
  • pp = pull/paddles
  • kk = kick
  • des = descend
  • asc = ascend
  • SKIDS = swim, kick, IM, drill, swim

 

Group workouts are labelled GTP for Guelph Triathlon Project or LPC for Loaring Personal Coaching (more on these groups at the end).

Photo: Lucas Murnaghan
Photo: Lucas Murnaghan

Week 1 (June 18 – 24) – Build

Ramping back up after a week-long midseason break. Mostly endurance work with a rust-buster local swim-run race (Stroke & Stride).

Day Session 1 Session 2 Session 3
Monday Endurance+
55:00, 3500 m


1000 steady
Every 4th 25 surge:
[4 × 100 @ 1:30
[2 × 200 @ 3:00
[400 @ 6:00
[2 × 200 @ 3:00
[4 × 100 @ 130
500 pp

Endurance
1:00:00, 13.2 km, 4:31/km
Endurance – Trainer
2:00:00, 217 W NP
Tuesday Descending Pyramid
1:25:00, 5000 m


1000 SKIDS
300 scull/swim
4 × 15 fast/35 easy
On 1:30 pace, alt swim/pp, des:
[2 × 500
[2 × 400
[2 × 300
[2 × 200
[2 × 100
100 bk
400 pull/snorkel

Post-swim
46:34, 10 km, 4:39/km
Endurance – Trainer
2:00:00, 218 W NP
Wednesday GTP – Descending
1:15:00, 4000 m


500 mix
8 × 25 chutes
8 × 25 paddles
[3 × 200 des @ 2:50
[3 × 50 des @ :50
[150 easy @ 3:00
× 3 – last paddles
4 × 100 chutes

Stroke & Stride Race – OW
20:00, 1250 m (including warm up)
Stroke & Stride Race
5 km in 16:20 + 20:00 warm up/cool down
Thursday GTP – Endurance OW
1:05:00, 4000 m


500 warm up
1500 steady
1500 paddles
500 cool down

Post-swim
35:22, 7.5 km, 4:45/km
Recovery
40:40, 7.5 km, 5:26/km


Core/Yoga
30:00

Friday LPC – Threshold 400s
55:00, 3400 m


100 easy
6 × 400 @ 6:00 – 4:58-5:04
100 easy

Endurance – Trainer
3:00:00, 214 W NP
Saturday Off – Sponsor Appearance
Sunday Endurance + Threshold – Trainer
2:00:00, 218 W NP


3:40:00 @ ~225 W
10 × [2:00 @ 350-355 W, 1:00 recovery]
20:00 easy

Endurance
46:48, 10 km, 4:48/km

 

Week 2 (June 25 – July 1) – Build

Getting down to business and introducing some longer and harder workouts, including a win at the local LPC 15k TT.

Day Session 1 Session 2 Session 3
Monday Recovery
30:00, 6.5 km, 4:37/km
GTP – Technical
1:00:00, 3200 m


400 mix
[6 × 50 drill/swim @ 1:00
[8 × 50 long @ :50
[4 × 50 des @ 1:00
× 2
1000 pp

Endurance
1:47:45, 23.5 km, 4:37/km
Tuesday GTP – Threshold – OW
1:00:00, 3200 m


200 easy
[5 × ~175m on 4 buoy square
-odds surge out of each turn, evens threshold
[3:00 recovery
× 2 – last one run out of water
~1000 easy

Threshold 700s
1:30:00, 22 km, 4:05/km


~45:00 steady trails/dirt
12 × ~700 m threshold
15:00 easy

Endurance – Trainer
1:30:00, 206 W NP
Wednesday GTP – Endurance
1:20:00, 4500 m


400 mix
300 scull
200 drill/swim
4 × 25 build
4 × 100 @ 1:30
2 × 400 @ 6:00
800 @ 12:00
2 × 400 @ 6:00
4 × 100 @ 1:30
6 × 50 bk/fr

Endurance – Trainer
1:30:00, 216 W NP
Thursday GTP – Sprints – OW
1:05:00, 3500 m


600 warm up
5:00 hold
5 × 8 × 25 fast between buoys @ :35, 1:00 reset between rounds
12 × 100 tempo @ 1:35
Cool down

Endurance+ – Trainer
1:30:00, 231 W NP


3:25:00 @ 230 W
30:00 @ 230+ W high cadence
5:00 easy

Friday  Off
Saturday Endurance
45:00, 3000 m


10 × 100 @ 1:30
4 × 200 pp @ 3:00
2 × 300 @ 4:30
400 pp @ 600
200 fr/bk

Endurance/Post-swim – Treadmill
1:30:00, 20 km, 4:30/km
Sunday LPC – 15 km TT
4:02:00, 138 km, 236 W NP


~1:00:00 warm up riding to course
2 × 15 km ITT
2:00:00 endurance

Endurance
40:00, 8.7 km, 4:38/km

 

Week 3 (July 2 – 8) – Build

Settling into a consistent routine featuring a midweek long ride, Saturday long ride and Sunday track session.

Day Session 1 Session 2 Session 3
Monday Endurance
1:40:00, 21.3 km, 4:46/km
Endurance – Trainer
1:00:00, 215 W NP
Tuesday GTP – Threshold – OW
1:00:00, 3500 m


600 steady
6 × 20 strokes build, 20 strokes easy
4 × 600 threshold around 4 buoys with beach start
Cool down

Photo shoot
35:00, 9 km
Photo shoot
30:00, 215 W NP
Wednesday Endurance
1:00:00, 3500 m


400 mix
300 scull/pull
200 kk
4 × 25 build
10 × 100 @ 1:30
10 × 100 pull/snorkel @ 1:30
500 pp

Post-swim – Treadmill
31:30, 7 km, 4:30/km
Thursday Endurance + Threshold – Trainer
5:00:00, 245 W NP


4:00:00 @ 230+ W
4 × [5:00 @ 345-350 W, 5:00 recovery]
20:00 @ 230+ W

Recovery
33:00, 6 km, 5:30/km
Friday Tempo
55:00, 3500 m


400 mix
300 scull/pull
200 drill/swim
4 × 25 build
12 × 100 @ 1:20
12 × 100 pp @ 1:20

Post-swim
1:12:00, 15.4 km, 4:34/km
Endurance + Strides
50:00, 10 km, 5:00/km


~45:00 easy endurance
10 × barefoot stride
10:00 easy

Saturday LPC – Endurance + Climbing
5:14:00, 180 km, 236 W NP


~2:30:00 endurance
4 × Forks of the Credit climb loop, hard up the ~4:00 climb (350-380 W)
~2:00 endurance

Sunday LPC – 400s – Track
2:00:00, 25.3 km, 5:09/km


~50:00 warm up with 4 × 100 strides
8 × 400 @ 1:45 – ~70
5:00 walk/jog
8 × 400 @ 1:45 – ~70

Easy cool down

Endurance
1:00, 3400 m


400 mix
300 scull
200 drill
4 × 25 build
400/300/200/100 @ 1:30 base
400/300/200/100 pp @ 1:30 base

Recovery
33:30, 7 km, 4:47/km

 

Week 4 (July 9 – 15) – Build

Introducing some more IRONMAN specific workouts including the first of three 6 hour trainer rides and a long brick workout.

Day Session 1 Session 2 Session 3
Monday Recovery/Technical
1:00:00, 3400 m
Tuesday Broken 200s
1:20:00, 4500 m


400 mix
400 kk
400 drill/scull
4 × 50 build/easy
4 × 100 des
[4 × 50 fast @ 1:00
[100 easy bk @ 2:00
× 5
12 × 100 pp @ 1:20

Post-swim
37:00, 7 km, 5:17/km
Endurance – Trainer
2:00:00, 212 W NP
Wednesday Endurance – Trainer
6:00:00, 230 W NP
Thursday Endurance – Trails
1:45:30, 21.5 km, 4:57/km
GTP – 100s
1:00:00, 3200 m


400 mix
12 × 50 build/easy, pull
[8 × 100 VO2 @ 1:45
[100 easy @ 2:00
× 2
400 pp

IM Pace – Treadmill
50:00, 12.2 km, 4:06/km


2 km @ 4:30/km
8 km @ 2:40-2:45 marathon pace (9.5-10 mph)
2 km @ 4:30/km


 

Core/Yoga
30:00

 

Friday Endurance
1:01:00, 4000 m


5 × 200 @ 3:00
5 × 200 paddles @ 3:00
5 × 200 snorkel @ 3:15
5 × 200 pp @ 3:00

Endurance – Trainer
1:00:00, 202 W NP
Saturday LPC – Endurance + Threshold/Tempo
4:00:00, 125 km, 230 W NP


[~7.2k TT course (~10:15) @ low end threshold
[5:00 recovery
× 4
[3 laps of course (~32:00) @ tempo

LPC – Brick
1:02:00, 14 km, 4:26/km
Sunday LPC – Speed Pyramid – Track
1:46:00, 20 km, 4:26/km


4 × strides
2 × 1000 @ 5:00 walk/jog recovery
2 × 600 @ 4:00
2 × 400 @ 3:00
2 × 200 @ 2:00
6 × barefoot strides, backward running, lunges on field

Endurance
55:00, 3500 m


400 mix
300 drill
200 scull
4 × 25 build
5 × 500 pull, paddles, pull, paddles, pp

 

Week 5 (July 16 – 22) – Build

Building on previous weeks and adding the first 50+ km double run day.

Day Session 1 Session 2 Session 3
Monday Endurance
50:00, 3000 m


400 mix
300 kk
200 scull
4 × 50 with 15 fast
19 × 100 @ 1:30

Tuesday GTP – Endurance
55:00, 3100 m


100 swim
[8 × 50 band @ :55
[400 @ 6:20
× 3
600 swim

Endurance – IM Specific – Treadmill
2:20:00, 35.2 km, 3:59/km


20:00 @ 4:30/km (8.3 mph)
[8:00 @ ~2:39 marathon pace (~9.9 mph)
[2:00 @ 4:30/km (8.3 mph)
× 12

Endurance – Trails
1:13:30, 15.1 km, 4:50/km
Wednesday Endurance/Technical
1:20:00, 4000 m


10 × 400 mix

Endurance – Trainer
1:30:00, 201 W NP
Thursday GTP – 25s
1:15:00, 3500 m


400 mix
12 × 25 kk
6 × 50 chutes des 1-3
56 × 25 @ :30 – 8 paddles, 8 swim…
800 pp sighting every 25

Endurance+ – Trainer
5:00:00, 221 W NP


3:30:00 @ ~220 W
[10:00 @ ~240 W high cadence (>100 rpm)
[10:00 @ ~220 W normal cadence
× 3
30:00 @ ~220 W

Friday GTP – Endurance
1:20:00, 4600 m


800 draft
800 paddles band
800 – 150 swim/50 scull
800 paddles band
800 draft
600 mix

Post-swim
48:00, 10 km, 4:46/km
Saturday LPC – Endurance + Threshold/Tempo
5:00:00, 221 W NP


4 × 1:00 hill @ ~400 W
6 × ~6.5 km (~9:15) @ ~315 W

LPC – Brick
1:00:00, 13.2 km, 4:36/km
Sunday LPC – 5 × Mile
1:57:00, 24.7 km, 4:44/km


35:00 warm up with strides
5 × 1600 on track @ 9:00 with lap jog recovery – des 5:11 to 4:52

GTP – Endurance
1:00:00, 3300 m


400 mix
300 scull
200 drill
100 kk
12 × 50 pull des 1-4 @ :55
4 × 300 @ 4:30
500 pp

Endurance – Treadmill
45:00, 10 km, 4:30/km

 

Week 6 (July 23 – 29) – Build

One of the most challenging and important weeks of the block featuring a 6 hour trainer ride, 50+ km run day and a 5 hour brick workout.

Day Session 1 Session 2 Session 3
Monday Endurance+
55:00, 3300 m


1000 steady
500 swim
400 pull
300 swim
200 pull
100 swim
200 kk
600 pp

Tuesday GTP – Threshold 400s Endurance+
1:15:00, 4000 m


500 mix
12 × 50 chutes @ :55
6 × 400 threshold @ 6:00
5 × 100 asc @ 1:35

Endurance – Progression – Treadmill
2:20:00, 35.4 km, 3:57/km


2:00:00 starting @ 8.3 mph (4:30/km)
descend by 0.2 mph every 10:00 to 10.5 mph
20:00 @ 9.5 mph (2:45 marathon pace)

Endurance – Trails
1:14:00, 15 km, 5:03/km
Wednesday GTP – Endurance
1:30:00, 5000 m


3 × 100 IM
100 kk
300 scull
100 kk
300 pull low
3 × 500 pp @ 7:30
3 × 500 paddles @ 7:30
8 × 100 @ 1:35
100 kk

Thursday Endurance – Trainer
6:00:00, 232 W NP
Friday GTP – Short Rest
1:25:00, 4000 m


400 mix
200 scull
2 × 100 drill/swim
4 × 25 fast
100 TT – 1:04.6
100 easy
[4 × 200 @ 2:30
[4 × 100 @ 1:15
× 2 (4:00 between rounds)
6 × 100 asc @ 1:45

Recovery
39:00, 7 km, 5:34/km
Saturday Endurance – IM Specific
4:00:00, 141 km, 247 W NP


3:00:00 @ 230 W
1:00:00 @ 280 W

Brick
1:02:00, 16.6 km, 3:43/km


48:00 at or above IM pace
12:00 choice recovery
(5 km in 17:30, 10 km in 35:45)

Sunday Endurance/Recovery – Trails
1:01:30, 11.3 km, 5:28/km
Recovery
37:00, 7 km, 5:17/km

 

Week 7 (July 30 – August 5) – Build

Another IRONMAN specific week built around two key long workouts: a treadmill marathon and a 6 hour trainer ride.

Day Session 1 Session 2 Session 3
Monday GTP – Technical
1:15:00, 4000 m


800 steady
[100 scull
[150 drill
[100 swim
× 4
10 × 50 build/easy
5 × 100 snorkel

Endurance/Recovery – Trainer
1:00:00, 208 W NP
Tuesday GTP – Power/Speed
1:00:00, 3300 m


12:00 steady warm up
12 × 50 chutes hard @ :55
2:00 break
12 × 50 paddles hard @ :55
2:00 break
6 × 100 fast @ 1:30
Cool down

Endurance – Progression Marathon – Treadmill
2:45:00, 42.2 km, 3:55/km


2:10:00 starting @ 8.3 mph (4:30/km)
descend by 0.2 mph every 10:00 to 10.7 mph
35:00 @ 9.6 mph (2:43 marathon pace)

Wednesday GTP – 300s
1:20:00, 4200 m


500 mix
200 scull
4 × 50 one arm
200 scull
16 × 25 chutes @ 35
3 × 300 tempo/threshold @ 5:00
3 × 300 pp threshold @ 5:00
300 mix
300 pull
300 mix

Recovery – Trails
44:00, 8.2 km, 5:26/km
Endurance/Recovery – Trainer
1:00:00, 213 W NP
Thursday Endurance – Trainer
6:00:00, 229 W NP
Friday LPC – 75s
1:20:00, 4000 m


500 SKIDS
10 × 75 paddles @ 1:20
10 × 75 des by 25 @ 1:20
10 × 75 IM order @ 1:20
10 × 75 des 1-10 @ 1:20 – last one relay
500 mix

Recovery – Trails
51:00, 10 km, 5:06/km
Saturday GTP – Recovery/Technical
56:00, 3000 m


300 mix
200 scull
100 drill
10 × 50 band @ :55
2 × 500 pp draft line
10 × 50 band @ :55
400 bk/fr

Sunday Endurance/IM Specific
4:05:00, 151 km, 254 W NP


4:00:00 with 4 × 30:00 @ 280 W, remainder easy endurance

Recovery – Trails
25:00, 5 km, 5:00/km

 

Week 8 (August 6 – 12) – Build/Taper

The last significant sessions before IMMT including some work well above IRONMAN pace/power.

Day Session 1 Session 2 Session 3
Monday GTP – Technical
1:05:00, 3500 m


400 pull
400 scull/swim
2 × 100 drill
4 × 50 bk/fr
12 × 25 chutes
8 × 200 paddles @ 3:00
200 kk
300 swim

Tuesday Tempo/Short Rest
50:00, 3700 m


10 × 100 @ 1:25
5 × 100 @ 1:20
5 × 100 @ 1:25
5 × 100 @ 1:20
5 × 100 @ 1:25
5 × 100 @ 1:20
2 × 100 @ 1:25

Post-swim – Treadmill
45:00, 10 km, 4:30/km
GTP – 5 × 500 – Track
1:13:30, 14 km, 6:10/km


25:00 warm up with 5 strides
5 × 500 best avg @ 5:00 – ~1:20
Cool down

Wednesday GTP – Threshold/Short Rest
1:10:00, 3800 m


400 mix
300 kk
300 scull/swim
[6 × 125 @ 1:35
[2:00 break
× 2
1000 pp
4 × 50 bk/fr

Thursday Endurance – Trainer
4:00:00, 224 W NP
Recovery
37:30, 7 km, 5:21/km
Friday GTP – Short Rest “Redemption”
1:10:00, 4000 m


400 mix
200 scull
200 drill/swim
4 × 25 HVO to feet
[4 × 200 @ 2:35
[4 × 100 @ 1:20
[3 min recovery
× 2
6 × 100 asc @ 1:50

Endurance + Strides
51:30, 11.1 km, 4:37/km
Saturday Tempo/Specific
2:25:00, 90 km, 260 W NP


~45:00 endurance with 3 × 1:00 hard
2 × loop (~23:00) @ ~300 W with ~4:00 recovery

Brick
47:00, 12.5 km, 3:45/km


5 × [2 km tempo, 400 m jog]

Sunday Easy/Technical
1:05:00, 3400 m


400 mix
400 kk
400 scull/pull
400 drill/bk/build

[8 × 50 band @ 55
[500 pp
× 2

 

Week 9 (August 13 – 19) – Taper/Race

Tapering following the classic doctrine of maintaining frequency and intensity while slashing volume. I felt tired and on edge leading up the race, though a very comfortable and relaxing homestay helped put me at ease.

Day Session 1 Session 2 Session 3
Monday Endurance
39:00, 2600 m


13 × 200 @ 3:00 – half swim, half pull/pp

Endurance – Trainer
1:30:00, 218 W NP
Tuesday Broken 200s
50:00, 3000 m


400 mix
200 scull/swim
200 drill/swim
4 × 50 build/easy bk
[4 × 50 fast @ 1:00
[100 easy pull @ 1:30
× 4 – last round paddles
600 pp

Taper/Threshold – Treadmill
50:00, 12.5 km, 4:00/km


10:00 @ 4:30/km, all 1% incline
[1 km @ 3:20/km (11.2 mph)
[~1 km @ 4:20-4:30/km
× 5

Recovery – Trails
46:00, 8.3 km, 5:32/km
Wednesday GTP – 25s
55:00, 3000 m


400 mix
300 as 50 scull/25 build/25 easy bk
4 × 50 build/easy
100 kk
40 × 25 – 8 paddles/8 hands…

Taper – Trainer
1:01:00, 265 W NP


~30:00 easy endurance
5:00 @ ~320 W, 2:00 easy
4:00 @ ~340 W, 2:00 easy
3:00 @ 360+ W, 2:00 easy
2:00 @ 380+ W, 2:00 easy
1:00 @ 460+ W, 2:00 easy

Thursday Recovery
35:00, 7 km, 5:00/km
 Travel
Friday Taper
1:05:00, 37.3 km, 222 W NP


Easy with a few surges

Taper – OW
25:00, 1400 m
Saturday Taper
28:00, 6.1 km, 4:35/km


Easy with a few surges

Sunday

IMMT

Race + Warm up – OW
1:00:00, 4500 m


2nd out of the water

Race
4:24:08, 178 km, 262 W AP, 273 W NP


1st off the bike, bike course record

Race
2:49:22, 42.2 km, 4:01/km


Fastest run split, overall course record

 

Week 10 (August 20 – 26) – Recover

A super light week recovering from IMMT and dealing with all the newfound attention!

Day Session 1 Session 2 Session 3
Monday Off
Tuesday Off/Travel
Wednesday Recovery
35:00, 2000 m
Thursday Recovery
40:00, 2400 m
Friday Endurance/Technical
55:00, 3000 m


800 mix
10 × 100 @ 1:45 – even: one arm/fr, odd: bk/br
400 pp
400 swim
200 mix
200 kk

Recovery
34:00, 6 km, 5:40/km
Saturday Off – Sponsor Appearance
Sunday Recovery – Trails
1:02:00, 13 km, 4:46/km

 

Week 11 (August 27 – September 2) – Recover/Sharpen

Continuing to recover at reduced volume while gradually reintroducing some intensity, first with swimming, and later with cycling and running. I wasn’t sure how I was recovering until the Friday tempo workout with Taylor Reid, which was a strong indication that I was bouncing back well.

Day Session 1 Session 2 Session 3
Monday Endurance+
50:00, 3200 m


400 swim
4 × 100 band
400 pull
400 swim
4 × 100 band
400 pull
800 pp

Endurance
2:00:00, 220 W NP
Tuesday GTP – Endurance
1:20:00, 4600 m


100 mix
16 × 25 fast/easy
500 pp @ 7:30
10 × 50 band @ :45
500 pp @ 7:30
5 × 100 swim @ 1:30
500 pp @ 7:30
10 × 50 band @ :45
500 pp @ 7:30
5 × 100 swim @ 1:30
100 easy bk

Post-swim
36:00, 7 km, 5:08/km
Endurance
1:02:30, 13.1 km, 4:46/km
Wednesday GTP – Endurance
50:00, 3200 m


32 × 100 mix @ 1:30

Endurance/Recovery
44:00, 9 km, 4:53/km
Endurance – Trainer
2:00:00, 220 W NP


Core/Yoga
30:00

Thursday GTP – Threshold 400s
1:10:00, 4200 m


500 mix
400 moderate @ 6:00
2 × 400 threshold @ 6:00 – ~5:01
400 moderate @ 6:00
3 × 400 threshold pp @ 6:00 – ~4:54/50/46
400 moderate pp @ 6:00
200 kk
300 pull

Post-swim – Treadmill
31:30, 7 km, 4:30/km
Endurance – Trainer
2:00:00, 220 W NP
Friday GTP – Broken Descend
1:10:00, 4000 m


400 choice
2 × [200 scull + 4 × 50 drill/swim]
[200 @ 3:00
[100 threshold @ 1:30
[200 @ 3:00
[50 “200 pace” @ 1:00
[200 @ 3:00
[25 fast @ :30
[25 easy @ 1:00
× 3
8 × 50 bk/free

Post-swim – Treadmill
31:30, 7 km, 4:30/km
Hilly Dirt Tempo
1:36:30, 23 km, 4:20/km


 

~6 km easy with 2:00 threshold
30:00 “tempo” @ ~3:22/km
Cool down with bonus 2 km tempo

Saturday LPC – Endurance
4:30:00, 148 km, 230 W NP
Transition run
20:00, 4 km, 5:00/km
Commute
15:00
Sunday LPC – 400s – Track
1:24:30, 18.1 km, 4:40/km


~5 km warm up with 2:00 activation
8 × 400 @ 1:45 – ~72
1600 easy @ 10:00
8 × 400 @ 1:45 – ~71

GTP – Endurance
55:00, 3400 m


[100 IM
[100 scull
[100 kk
[100 pull
× 2
5 × 500 @ 7:30
100 easy

 

Week 12 (September 3 – 9) – Sharpen

Ramping back up into a solid little block between IMMT and IMChoo. Training load remained lower than the build to IMMT, since my only aim during the intervening six weeks was to recover and stay sharp, not build fitness. In my coach’s words, the intent was to “ice the cake, not bake another layer”.

Day Session 1 Session 2 Session 3
Monday GTP – Endurance+
55:00, 3200 m


2 × [400, 300, 200, 100 des @ 1:30/100]
5 × 200 pp @ 3:00
200 kk

Recovery
35:00, 7.5 km, 4:40/km
Tuesday GTP – Endurance+
1:25:00, 5000 m


200 mix
[5 × 200 @ 3:00
[8 × 25 fast/easy @ 30
[2 × 500 @ 7:30
[8 × 25 fast/easy @ 30
× 2

Endurance – Trainer
1:30:00, 217 W NP
Wednesday Endurance/Cadence Play – Trainer
4:30:00, 247 W NP


2:30:00 @ 225 W
2:00 cadence work as 6 ×
[5:00 low cad @ 330,320,310,300,290,280 W
[1:00 easy
[4:00 @ 210-220 W
[5:00 high cad @ 330,320,310,300,290,280 W
[1:00 easy
[4:00 @ 210-220 W

Thursday GTP – 25s
1:20:00, 4500 m


300 mix
300 as 75 scull/25 swim
300 drill/swim
100 easy
32 × 25 best avg @ 30 as:
8 × 25 hands, paddles, hands, paddles
800 swim
800 pp
800 swim
6 × 50 bk/fr

Recovery
40:00, 7.5 km, 5:20/km
GTP – VO2
1:10:00, 16.7 km, 4:17/km


6:00 warm up
15 × [2:00 VO2 (~2:55-3:10/km), 1:00 easy]
Cool down

Friday GTP – Endurance
1:32:00, 6000 m


600 mix
6 × 400 draft @ 6:00
5 × 200 swim @ 3:00
5 × 200 pull @ 3:00
10 × 100 pp @ 1:30

Recovery
31:30, 6 km, 5:15/km
Saturday Off
Sunday Endurance/Pyramid
4:00:00, 252 W NP


3:00:00 steady @ 220 W
2 × [5:00 @ 350 W, 5:00 easy]
2 × [4:00 @ 360 W, 4:00 easy]
2 × [3:00 @ 370 W, 3:00 easy]
2 × [2:00 @ 385+ W, 2:00 easy]
2 × [1:00 @ 425+ W, 1:00 easy]

Brick
31:00, 7.1 km, 4:20/km

 

Week 13 (September 10 – 16) – Sharpen

Another “sharpening” week revisiting some IRONMAN specific workouts.

Day Session 1 Session 2 Session 3
Monday Endurance
1:00:00, 4000 m


[5 × 100 swim
[500 pull
[5 × 100 paddles
[5 × 100 pp
× 2

Post-swim – Treadmill
36:00, 8 km, 4:30/km
Endurance
1:20:00, 16.5 km, 4:53/km
Tuesday Pre-swim – Treadmill
31:00, 7 km, 4:26/km
GTP – 50s
1:10:00, 4000 m


500 mix
3 × 100 des @ 1:40
100 easy
12 × 50 swim fast @ 1:05
50 easy @ 2:00
12 × 50 paddles fast @ 1:05
50 easy @ 2:00
12 × 100 mix @ 1:30
400 mix/drill/scull

Endurance – Trails
1:20:00, 16.5 km, 4:50/km
Wednesday GTP – Threshold 400s
1:15:00, 4200 m


4 × 400 threshold @ 6:00
8 × 100 cruise @ 1:40
2 × 400 pp threshold @ 6:00
400 scull/swim
300 drill/swim
200 paddles
100 bk

Endurance – Trainer
2:00:00, 218 W NP
Thursday GTP – Endurance
1:10:00, 4000 m


800 choice
2 × 400 swim
4 × 200 pull
8 × 100 pp
800 swim

Post-swim – Treadmill
31:30, 7 km, 4:30/km
Recovery
31:00, 5.5 km, 5:48/km
Friday GTP – Fast 25s
1:15:00, 4200 m


300 mix
300 scull/swim
6 × 50 drill/swim
100 easy
40 × 25 fast @ 30 – 8 swim/8 paddles…
200 easy
800 swim draft
800 pp
8 × 50 bk/fr

Post-swim – Treadmill
45:00, 10 km, 4:30/km
Endurance – Trainer
2:00:00, 221 W NP
Saturday Endurance – IM Specific
4:01:00, 144 km, 247 W NP


1:00:00 @ ~220 W
1:30:00 @ ~280 W on hilly course
1:30:00 @ ~210 W

Post-swim – Treadmill
1:00:00, 15.4 km, 3:54/km


10:00 @ 4:30/km
45:00 @ ~3:45/km (9.9 mph)
5:00 @ 4:30/km

Sunday Recovery
30:00, 5.4 km, 5:33/km
Sponsor Appearance

 

Week 14 (September 17 – 23) – Taper

Beginning an extended taper into IMChoo. As my last race of the season, I could afford a longer taper since there was no need to maintain fitness beyond this race.

Day Session 1 Session 2 Session 3
Monday Endurance/Technical
1:05:00, 4000 m


400 swim
400 scull/swim
400 drill/swim
800 pull/snorkel
5 × 200 pp
800 pull/snorkel
200 kk

VO2 – Trails
1:33:00, 20.3 km, 4:34/km


~40:00 warm up
6 × [3:00 fast, 2:00 walk/jog]
Cool down

Tuesday GTP – Fast 50s
1:10:00, 4000 m


500 mix
3 × 100 des @ 1:40
100 easy
12 × 50 fast @ 65
50 easy @ 2:00
12 × 50 pp fast @ 65
50 easy @ 2:00
6 × 200 swim/pull/pp @ 3:00
600 pull

Endurance – Trainer
1:00:00, 211 W NP
Wednesday GTP – Threshold 100s
1:10:00, 4000 m


300 mix
200 drill/swim
100 kk
12 × 25 build/fast/easy @ 40
30 × 100 threshold @ 1:30 (#15-25 pull)
100 easy

Endurance – Trainer
2:00:00, 216 W NP
Thursday Endurance/Specific – Trainer
3:00:00, 250 W NP


2:00:00 @ ~220 W
[5:00 @ 300-310 W low cadence
[1:00 easy
[5:00 @ 300-310 W normal cadence
[1:00 easy
× 5

Brick/Tempo
1:03:00, 16.7 km, 3:46/km


[6:00 @ 3:55-4:15/km
[6:00 @ 3:25-3:35/km
× 5
Cool down

Friday Endurance/Recovery
1:05:00, 3500 m
Recovery
45:00, 8.7 km, 5:10/km
Saturday Short Rest/Tempo
1:00:00, 4200 m


20 × 100 @ 1:20
:20 regroup
10 × 200 pp @ 2:40
200 easy

Sunday Endurance/Taper
2:07:00, 77 km, 249 W NP


2:00:00 @ ~230 W
with 10 × 1:00 @ 360-400 W, choice recovery

Endurance
45:20, 10.2 km, 4:26/km

 

Week 15 (September 24 – 30) – Taper/Race

A light week leading into IMChoo featuring some intensity well above race pace. Travel was minimally disruptive with a direct flight and an exceptional homestay.

Day Session 1 Session 2 Session 3
Monday Endurance
1:15:00, 4000 m


[100 swim
[200 pull
[400 swim
[200 pull
[100 faster
× 2 @ ~1:30 base
400 kk
800 pull
800 pull/snorkel

Post-swim – Treadmill
31:30, 7 km, 4:30/km
Taper/Threshold – Treadmill
45:00, 11.5 km, 3:55/km


10:00 @ 4:30/km
[3:30 @ 3:20/km (11.2 mph)
[3:30 @ 4:30/km
× 5

Tuesday GTP – Endurance+ 
1:00, 3500 m


300 mix
6 × 75 des 1-3
100 easy
3 × 25 mid-pool sprint
6 × 400 @ 600 draft – one at threshold
Cool down

Taper – Trainer
1:40:00, 254 W NP


60:00 endurance
6/5/4/3/2/1:00 @ 300/320/340/360/380/400 W, choice recovery

Wednesday GTP – Broken 200s 
1:15, 4000 m


400 mix
200 drill/swim
4 × 50 fast/easy
200 easy
[4 × 50 @ 1:00 broken 200 from dive to feet
[200 easy @ 4:00
× 3
12 × 150 @ 2:20 – 4 band, 4 pull, 4 pp

Travel
Thursday Taper
50:00, 3000 y


400 mix
400 scull/pull
400 drill/swim
4 × 50 fast/easy
6 × 100 threshold+ @ 1:30
8 × 200 pull
200 kk

Taper
57:00, ~11.5 km, 4:57/km
Friday Taper – Trainer
1:20:00, 227 W NP


easy endurance
with 5 × 1:00 @ 360+ W with choice recovery

Saturday Taper – Treadmill
30:00, ~7 km, 4:17/km


6:00 @ 3:45/km

Sunday

IMChoo

Race
4:20:25, 266 W AP, 273 W NP, 41.9 km/h


Unofficial bike course record (cancelled swim)

Race
2:48:17 (2:46:38 marathon according to watch, 3:57/km)


Fastest run split

 

Acknowledgements

A special thank you to my coach and mentor, David Tilbury-Davis. As I wrote in Part I, David and I have an open, collaborative dynamic that I appreciate more every year. I’m grateful that he allows me to be so open about our process while many other coaches tightly guard their “trade secrets”.

I’m also grateful for my squadmates with Guelph Triathlon Project (GTP), an ITU-focused group that I swim with. Thank you to Coach Craig Taylor for permitting me to share some insight into his highly regarded swim program. Similarly, Coach James Loaring has kindly let me tag along on many Loaring Personal Coaching (LPC) group workouts. Thank you also to my bros Jackson Laundry and Taylor Reid, who drag my sorry ass through some of my toughest sessions, as well as all the other athletes who make the Guelph endurance community so vibrant and supportive.

Finally, thank you to my sponsors (shown in the footer). Without them, my pursuit of triathlon would be a glorified hobby, not a career.

Photo: Korupt Vision
Photo: Korupt Vision