70.3 Ironman Accountability Week 3

70.3 Ironman Accountability 

Week 3

GOAL For WK 3  
Su:  Rest Day 
M: S &R 0:45 Z2 
T:  B Trans: 0:30 Z2 (QC) & R 0:15 Z2 
W: S & B 0:45 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 1:45 Z2
S:  R 1:00 Z2 
Totals 8-hrs
S2-hrs B3-hrs R3-hrs

This is what I did. 
I accomplished 
100%!!
I did one ST day. I am going to have to cut down on STing. I don't want to cause myself injuries. 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/15/2012 - 1/21/2012

EXERCISE MINUTES CALORIES BURNED  REST DAY  TM 3.85mil 56min 168/140hr 59 468 Swim Hr 143/116 27 148 Trans C 10mil 137/114 45 243 Trans TM 1.3mil hr157/146 18 154 Spin 14.52miles 52m HR 155/131 55 386 TM 4.5mil 161/140 71 566 ST shoulders arms & abs 52 239 C 28.5miles 144/124 113 727 Swim HR140/119 32 186 3.96TM 8wp3cd 3.96mil 63 451 535 min 8.92 Hrs 3568

Click link for :

TIA's Iornman Heart Rate Zones

Explaining Abbreviation for Iornman Training

Swim program 

Simple Look at Training for the Iornman

Let's Get Healthy,

Coach TIA