A China Man's Ironman – Adrian Li's Journey to an Ironman An Ironman Training Diary for Ironman Western Australia

Training update for Ironman Busselton 9/16

Training update for Ironman Busselton

This was designed to be an easy week after my last training cycle and also knowing that this week I had to take a trip to Surabaya for a wedding. Despite being an easy week my training did not all go to plan. With my start up Qraved focused on dining it can some times becme a little too tempting to eat & drink too much!

Anyway last week is past and a couple of memorable sessions including the MV02′s this week were good work outs. Also the 1.5 hr 15KM on Sunday night at 2% incline was a new treadmill PB for me.

Focus now for my next 4 week cycle before a trip to HK at the end of October. Highlight of this will be culminating at a 150KM bike ride.

Week 5 (9/16) Planned Work out Intensity Zone Actual Work Out
Monday Rest & Fast
Tuesday Run intervals 4:30 Pace x 5 0,1,2% incl.  2,3  Accordion 750M@4:40/750M@6:40 x 5
Wednesday Bike: 2Hr+ Turbo ride 3,4  MV02 6 Sets Training (5mins/ 2mins rest)
Thursday Swim 2.0KM (400×2,80×10, 400×1 Skills) 2,3  Swim 400M quick set
Friday Bike: MVo2 6 sets training 3,4  No Training
Saturday Swim 4.0KM 2,3  Swim 2.5KM @2Min pace
Sunday Run 21KM 2,3  Run 15KM at @2% 6Min pace

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