Power Meter for Dummies
Training Plan – Semester 1 : January – March
Semester 1 : January – March
10K & HALF MARATHON PROGRAMME
This programme is designed to help provide structure to your running training week. You may post questions to me at shem.leong@ironguides.net
The programme below should be done at your ability level:
Beginners: 10km @ 65++ mins
Intermediate: 10km @ 50 – 65 mins
Advanced: 10km below 50 mins
If in doubt always do the easier level as your 1st priorty is to training consistently.
It is also important to learn how to gauge your perceived effort level instead of relying on the pace on your watch because-
1) You will eventually develop an intituive ability to pace yourself accroding to the distance required.
2) You will automatically ‘buffer’ your intensity levels for varying levels of backgroud fatigue
3) You will be more confident in managing the dynamics of raceday conditions.
In this programme, will refer to 5 distinct
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10K & HALF MARATHON PROGRAMME
16 Sept – 2 Dec 2015
Phase One (6 wks)
This 12 week programme is desigend for runners of all abilities who wish to complete in a 10km or Half Marathon towards at the tail end of the year. The entire is programme is divided into 2 halves.
Part One (below) focuses on developing Strength, Speed and Stride Rate while clocking some easy mileage for a sound aerobic base. While Part Two, to be refreshed after 6 weeks, is race- specific, where you piece together all the different elements for a successful race.
The programme below
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Roll of Honour
Your Best is our Business.
Greg Unsworth
– Ironman Switzerland 2010 – 9: 58
Peter Crawley
– Ironman South Africa 2013 – 10: 54 – 1st Ironman
Roberto Carfagno
– Ironman NewZealand 2014 – 11’08 – 1st Ironman
Elvia Suryadi
– Ironman 70.3 Putrajaya – 2014 AG 2nd
– Port Dickson International triathlon – 2014 AG 3rd
– Bintan Triathlon OD – 2014 AG 3rd
– Metaman Half Ironman 2014 – AG 2nd
– Port Dickson International Triathlon 2013 – AG 1st
– Bintan Triathlon 2013 – 2nd Overall
– Ironman 70.3 Philippines 2010 – AG 2nd
– Trifactor OD – 2009 – 2nd overall
Sridhar Venkataraman
– Ironman 70.3 Putrajaya 2015 – AG 2nd – 1st Half Ironman
Ben Hecksher
– Ironman 70.3 Western Australia 2015 – 4:31
Paul MaCalman
– Desaru 113 2015 – AG 2nd
– Penang International Triathlon – AG 2nd
Lakruwan Wijesiri
– Port Dickson International Triathlon 2014 – AG 1st
– Lake Kenyir International Triathlon 2015 – AG 1st
– Singapore Triathlon Sprint 2015 – AG 2nd
Matthias Berger
– Ironman 70.3 Cebu 2015 – 4’44
Haytham El-Ansery
– Ironman 70.3 Western Australia 2015 – 4’48
Jeremy Snoad
– Metasporint Series Duathlon 2014 – AG 1st
– Metasprint Series Triathlon 2014 – AG 1st
– Metaman Half Ironman Distance 2014 – AG 1st
– ITU Long Course World Championship 2014 – AG 2nd
– Challenge Phuket 2014 – AG 2nd
– Metasprint Aquathalon 2015 – AG 2nd
– Matasprint Duathalon 2015 – AG 2nd
– Metasprint Triathlon 2015 – AG 1st
Israel Galan
– Ironman 70.3 Cebu 2015 – 5:08 – World Championship Qualifier
Khoon Hsing Ling
– 2015 Singapore Triathlon OD – AG 1st
Megan Gray
– 2015 Singapore Triathlon Sprint – AG 1st
The Ironman Dad Life – there’s no other way
Previously, my entries on the journey of “The Ironman Dad Life” have been about the joy and wonder of discovering how to balance my work, my passion for the triathlon life and and my ever growing love for our young family. This time around, it’s about the disappointments that can come with it.
I’ve pulled out of Vietnam 70.3 because the ‘simple’ family vacation that I had in mind, in reality, was not going to be simple to pull off at all. Going alone was never an option because I’m not going to leave Mel on her own to care for Emma (2.5) and Jonah (1) for the better part of 4 days. This was a bitter pill to swallow as race fees had been paid and I am in OK shape and hungry to give it everything on the day.
But I take comfort knowing that this decision is line with the promise that I had set for myself from the very start; That Triathlon should always enrich my life, and shape me to be better husband and now father, and never take away from it.
So the video is of me thrashing out 100 metres and leaving my frustrations in the Endless Pool, while working on my ‘head down’ position so that I can smash the next time I get to race.
The Ironman Dad Life – there’s no other way.
ironguides: the e-kick March 2015
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Coach Shem: 
Coach Vinnie: 
Coach Woody: 
This article is about the training strategy that took ironguides athlete Leonardo Moreira to an age group win at Ironman Brazil 2011. It explains the strategies we used to win the M40-44 age group and finish in 9hr 03, a 19-minute PB for Leonardo.
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