70.3 Ironman Accountability Week 4

70.3 Ironman Accountability 

Week 4

WK 4
Su Rest Day 
M: S & R 0:30 Z2 
T:  B Trans: 0:30 Z2 (QC) & R 0:15 Z2 
W: S & B 0:30 Z1 (100+ RPM)
R:  R 0:45 Z2 
F:  B 1:30 Z2
S:  R 1:00 Z1 to Z2 
Totals 7 -hrs
S2-hrs B2.3-hrs R2.3-hrs 

What I did:


100%+
Switched my Saturday and Monday runs. 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/22/2012 - 1/28/2012

EXERCISE MINUTES CALORIES BURNED  Rest Day   0 0  Swim 147/112 55 241 ST Abs 234/122 50 157 TM3.69mil 58.37min 8wp2cd HR154/140 63 497 Trans C9.81 mil 139/121 37 224 TransTM 1.12mil 3cd 146/134 18 133 C 10.41miles 5wp&3cd 147/131 38 266 Swim hr 154/125 44 282 3.6TM lv7:8wp/3cd 58 441 ST arms/chest/tri 55 220 C 22.24miles 128/116 93 525 RR 173/152 47 435 558 9 hr 30 min 3421

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