Go Hard

With moving house over also comes the end of my leave from work. A change in work location and roster provides a some new pros and cons to my training plan. Onto the training document: PHASE: Base 2 GOAL: Improve Steady-state output CRITERIA: Complete all key sessions LIFE: Lead up to the baby TIME LINE: 16th June to about 2nd September FORMAT: 8 day cycles NOTE: Can push the key sessions if feeling good by upping the average pace. SESSIONS: LONG RUN: 2 hours steady, progress with gradual pace increase. LONG BIKE: 3 hours with solid output, progress by moving to negative split or faster in the hills in last third AEROBIC SWIM: 10x100, 3 stroke breath, on 5-10 cycle rest cycle, +1-2x100m until 2000m. Finish with 100-300m of strength work HARD DAY: Threshold-VO2max work on legs. Format can be intervals or sustained effort. Split or single session but must cover both bike and run The rest of training will be whatever I can best fit in. This includes the equivalent of two strength sessions...

First up I need to correct a mistake I've made in a couple of my posts. I have been quoting the wrong season/year for which I will be aiming to race a PB Half Ironman. I am aiming to be at my best for the 2011/2012 season, not this summer. With that out of the way, it's time to get to the tool that I will be using to guide my training. Working off the setting from the post What's Important I have started my Training Document . This will be dynamic document, that I will change and add to as required, but essentially it is my training guidelines. There are a few parts that makes this up. The first page will set the overriding goal and elements to my training. The rest will then cover the specifics, including what and how long the current phase covers, then get down to nuts and bolts of each week. Instead of getting to far into the rambling, I'll just present the first page: MAIN GOAL Race a Personal Best at a Half Ironman/70.3 Triathlon in the 2011/12 season. Previous PB:...