March 19, 2014 | Posted in:Training Plans

In case you don’t get to the bottom the page I am doing the Ironman UK 2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

Below is the summary of my 10th week of following the Ben Greenfield Tri-Ripped programme whilst following the Paleo / Slow Carb diet for Ironman UK Training.

Monday
Weight: 15st 0lb / 210lb / 95kg
Hours Sleep: 6:41
Planned Training: Swim 1 (Indoor Row), Bike 1 (Mile Repeats)
Actual Training: MTB to and from Work; 15.61miles total in 1hr08mins.
TOTAL TIME: Bike 1:08
Nutrition:
Today was good day following the principles of the Slow-Carb Diet                         having an  Optimum Nutrition Gold Standard before bed.

Tuesday
Hours Sleep: 9:08
Planned Training: Run 1: “Half Mile Repeats”, Tri-Ripped 1: “Tabata”
Actual Training:
1- Tri-Ripped “Tabata”
4 minutes of 20 seconds as many reps as possible + 10 seconds rest (8 sets per 4 minutes), rest 60 seconds, then move on to the next exercise; 
– Tabata set squats
– Tabata set push-ups
– Tabata set sit-ups
– Tabata set lunge-jumps
– Tabata set stationary bike

2- 1 hour of Pilates

TOTAL TIME: X-Train 1:45
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Wednesday
Hours Sleep: 6:55
Planned Training: Swim 2 (Indoor Row), Bike 2 (Hill Skills)
Actual Training:
Bike (Hill Skills) on the Watt Bike
TOTAL TIME: Bike 1:00
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Thursday
Hours Sleep: 7:26
Planned Training: Run 2: “Barefoot”, Tri-Ripped 2: “Fighting Cables 3”
Actual Training:
Run (Barefoot) had to pull up after 5 intervals with a pulled calf
TOTAL TIME: Run 0:21
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Friday
Hours Sleep: 8:05
Planned Training: Swim 3: “Endurance”
Actual Training:
Tri-Ripped Fighting Cables 3:
4 circuits of the following:
12 Cable Straight Arm Pulldowns
12 Cable Chest Press
12 Cable Torso Twists per side
12 Cable Waterski Row
500m max effort Row
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Saturday
Hours Sleep: 8:01
Planned Training: Run Workout 3: “Endurance”, Bike Workout 3: “Endurance”
Actual Training:
1000m endurance swim
TOTAL TIME: Swim: 00:18
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Sunday
Hours Sleep: 7:46
Planned Training: Tri-Ripped 3: “Burn It 2”
Actual Training:
Burn It 2
3 x 10 reps of the following:
Goblet Squat
Barbell Cleans
Dumbbell Fly
Seated Cable Row
Per side Dumbbell alternating Shoulder Press
Wide Grip Pull-Up
Cable Bicep Curls
Lying Dumbbell Kickbacks

Bike Workout 3: “Endurance”
TOTAL TIME: Bike: 1:15, X-Train 1:00
Nutrition:
Today was good day following the principles of the Slow-Carb Diet during the day following my early morning MTB ride following the antics of the night before. I made sure to get my Optimum Nutrition Gold Standard down my neck before bed too.

Summary
Total Training for the Week is:
Swim: 0.62 miles, 0:18
Bike: 30.59 miles, 3:24
Run: 1.87 miles, 0:22
X-Train: 3:15
TOTAL TIME: 7:20

Good luck with the training.

All the best
Andrew

I am doing the Ironman UK 2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

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