70.3 Ironman Accountability Week 23 RACE WEEK

70.3 Ironman Accountability 

Week 23 RACE WEEK

WK 23  
S: REST DAY 
M: S & R :45 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
T: C:45 Z2 & R 0:15 Z2 
W S & C 1:00 Z2(at :15, in 5x1 PU@ 1 min spin) 
R: R :40 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
F: C:15 Z1 - easy Bike safety Check & R :20 Z1 - easy (in a.m.) 
S: Easy 
SU: Race Race- Iornman Race 
Total Hrs: 5.3 (+R)

S 1.3 (+ R) C 2 (+ Race) R 2 (+ Race)

What I did: 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 6/3/2012 - 6/9/2012

EXERCISE MINUTES CALORIES BURNED  Rest  Rest Injection 1 1 RC miles 68 222 Swim lake 161/136 35 260  Rest  Rest   Short run   15 100  104 483

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 6/10/2012 - 6/16/2012

EXERCISE MINUTES CALORIES BURNED  Race Ironman   720 4000  Rest  Rest  Rest  Rest  Rest  Rest 720 4000

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