Wednesday, January 9, 2013

70.3 Ironman Accountability Week 1

70.3 Ironman Accountability 
Week 1 


I am starting a blog of accountability for my training for the race I will run. 
The Ironman 70.3 Kansas  in Lawrence, Kansas on June 10, 2012

I am reading "beIronfit" wrote my Don Fink and will follow his program.
The first 10 weeks I will run 3xs a week, cycle 3xs a week and swim a total of 1-2 hours. 
The swim portion is more important the time in the pool. It is not the days in the pool. 
I don't think I will have time to swim 2-3 days a week so I more than likly will swim 1 day a week with a short break between training sets

Sunday: Rest day or make up swim day 
Monday : Easy Run
Tuesday : Transition days; bike then quick change to run 
Wednesday: Spin days
Thursday:  Semi-Long Run 
Friday: Long Cycle
Saturday: Long Run

My swim days will depend on when I have client's. My goal is to go early am Monday at Wednesday however I currently have 5am clients and this time is not going to work. 

The "totals" at the bottom of each week are for the number of hours spent total (first number) then the number of hours spent in each sport. 

My Goals for last week were:
WK 1




Su Rest Day 
MS
R 0:30 Z2
TBTrans: 0:30 Z2 (QC)R0:15 Z2
WS
B0:30 Z1 (100+ RPM)
RR0:30 Z2
FB1:00 Z2
S


What I actually did: 
I did all ST, cycling, and runs. I added one more run of 37 minutes on Friday  
I did not swim ( I must find time for this!)

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/1/2012 - 1/7/2012
EXERCISEMINUTESCALORIES BURNED
 REST DAY 
2.8miles TM 40 8wp/2cd HR 168/139 lv143337
ST 52318
legs Bosu 55193
trans spin 11.7 HR148/12938263
trans TM 17 1.25mil 165/15917226
Spin 11.6miles HR146/12635231
ST Shoulders36197
2.78 mil HR164/14142331
ABS P220121
RR 3.10 mil HR 183/14637320
C15.11 miles 10min HR 144/11374393
RR 4.5 mi HR 177/15746448
Strength Train40140
5353518

I will be posting a blog explaining what the abbreviations means in a few days. 

I have a blog coming on Thursday explaining what I will be doing my first 10 weeks of training. 

PLEASE be in prayer for me that I will not falter and I will prevail... and not die during the swim =-)


Let's Get Healthy,
Coach TIA 

1 comment:

  1. YOU can do this! YOU will NOT fail!
    your WILL, God's POWER = WILLPOWER

    ReplyDelete