Tuesday, March 19, 2013

70.3 Ironman Accountability Week 11


70.3 Ironman Accountability 
Week 11
WK 11 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog) 
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin) 
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog) 
F: (S) & C 2:30 Z2 
S: R 1:15 Z1 to Z2 
Total Hrs: 9:45
S 2  hrs C 4:15hrs R 3:30 hrs

(S) optional

What I did: 100%
Just like always I had to switch things around but I got it all in. 
I am going to put my ab workouts back in, 2 - 3 times a week. 
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 3/11/2012 - 3/17/2012
EXERCISEMINUTESCALORIES BURNED
 REST DAY  0
Elip 16.52mil hr138/11860347
Swim 44laps 154/14056429
TransC10mil 119/10946223
TransE 9.58mil 130/12130184
RR5.24 hr191/15357532
C27.46miles 100+ cad 137/119125739
Swim41laps 51min 153/13354376
ABS SN61125
C16.77miles 100+ cad 131/11177394
RR 7.7mil hr179/15176689
592
9.86 HRS 
3938

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA 

1 comment:

  1. Tia,
    Your rocking this training just saw Joe today, he said it is intense so good for you both!!! I am amazed :-)

    ReplyDelete