FTHR Test on bike

25min w/up then 30 min tt on turbo trainer taking the average heart rate for last 20mins

FTHR = 169

This will be used when ironman training, sessions refer to different zones.

General

Gernally just doing odd sessions here and there to keep legs turning over after Leicester Marathon (3hrs 11min 27 sec) - went of to fast in marathon, so will need to concentrate on pacing in long distance runs.

Gernerally doing 5 sessions a week.

Ironman training starts on 16th November.

Aim for Roth

1hr on swim (have done 29 on half IM)
6hrs on bike (have done 2.42 for 85k in triathlon race) - this will be what I work on most
4hrs for marathon (have done 1.37 half IM run)
30mins for transitions and general leaway for things going wrong

total time to aim for is 11hrs 30mins

These are optimistic targets and may need amending depending on training

5 a side football

40 mins constant

Run

6.21 miles

Total time = 46.31, Average pace = 7.29/mile

Bike

65m in 3hrs 50mins

Run

10 miles

Total time = 1.15.54

Average Pace = 7.35/mile

total ascent = 1148ft

Run

1m w/up 3m brisk 1m w/down

average pace = 7.38 - 6.33 - 7.57

Total time = 35.15