70.3 Ironman Accountability Week 22

70.3 Ironman Accountability 

Week 22

WK 22 Su: REST DAY 
M: S & R :45 Z2 (at :10, in 2x6 min Z4 @ 2 min jog) 
T: CTrans: :45 Z2 (QC) & R 0:15 Z2  
W: S 1:00 Z2(at :45, in 10 min Z4) 
R: C :45 Z2 (at :30, in 7.5 min Z4) 
F: (S) & C Trans: 2:00 Z2 (QC) 0:30 Z2 
S: R 1:00 Z1 to Z2 
Total Hrs: 9

S 2  hrs C 3.45 R 3.15 

What I did: 

 NOT much 

I am letting my knee rest. 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 5/27/2012 - 6/2/2012

EXERCISE MINUTES CALORIES BURNED  REST  0   0 RR 9.72- 169/143 had to stop running at 9 miles  134 1112 0  REST HURT   0  0 REST HURT   0  Swim 44 laps 188/137 51 381 TM 8wp42min/6.0/10mincd 67 447 0 REST HURT    0 252 1940

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones

Swim program 

Simple Look at Training for the Iornman

Let's Get Healthy,

Coach TIA