Professional Triathlete Training Log - Weekly Swim, Bike and Run Miles For April 23rd - April 29th

Finishing St. George in 2011
They often say that getting to the start line of Ironman is half the battle.  Although it is not exactly race day, I am feeling great about things for this weekend's race at Ironman St. George.  The start list includes Ironman winners Maik Twelsiek, Chris McDonald, and Ben Hoffman.  Although on paper I can't beat these guys, I know the race can't actually be won on paper and that anything could happen on race day.  Realistically, I am looking for my first Ironman podium and I think it is a reasonable goal that can be attained.  For those interested, there should be a live feed for the race through Universal Sports or, or if you are lucky enough to get Universal Sports then you may be able to watch it on TV.

As for training, well this week was another full week of training similar to my week leading up to Leadman back in March.  Because I didn't have any monster weeks in training for this race, I felt that my body didn't build up enough accumulated fatigue to warrant a full taper going into Ironman St George.  However, this week I do plan to reduce my volume significantly while keeping some of my taper staples handy including: 2x(8x100 descending on the 1:30 or 1:45) in the pool; either 1x20 sub-threshold, 2x20 tempo-approaching sub-threshold, or 2x30 @ race pace on the bike; and 1x3 mile tempo at the track for the run.   These workouts should keep me fresh while allowing my body to recover for the race.

Here are my weekly swimbike, and run totals:

Total: 211 Miles / 23 hours 05 minutes

Swim: 24,500 yards / ~14 miles / 6 hours 25 minutes
Bike:  171 miles / 9 hours 34 minutes
Run:  26 miles /  2 hours 36 minutes
Core:  3 sessions / 4 hours 30 minutes

Weight: 157.0 lbs (average over the 7 days)
Body Fat: 6.8%

Calories Consumed: 33,696 / ~4,814 (as of 7:36 Sunday night)
Calories Burned: 31,730, / ~4,533 per day


  1. Good luck next weekend and tear it up out there!

  2. Good luck thomas! i´ll follow you at ironmanlive.