Wednesday, January 30, 2013

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
EXERCISEMINUTESCALORIES BURNED
 Rest Day  0
Swim 147/11255241
ST Abs 234/12250157
TM3.69mil 58.37min 8wp2cd HR154/14063497
Trans C9.81 mil 139/12137224
TransTM 1.12mil 3cd 146/13418133
C 10.41miles 5wp&3cd 147/13138266
Swim hr 154/12544282
3.6TM lv7:8wp/3cd58441
ST arms/chest/tri55220
C 22.24miles 128/11693525
RR 173/15247435
558
9 hr 30 min
3421


Click link for :

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA 

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