70.3 Ironman Accountability
Week 10
WK 10
Su: REST DAY
M: S &R 1:00 Z2
T: B Trans: 0:45 Z2 (QC) &R 0:30 Z2
W: S &B 1:15 Z1 (100+ RPM)
R: R 1:00 Z2
F: B 3:00 Z2
S: R 1:30 Z1 to Z2
S2-hrs B5-hrs R4-hrs
Totals 11-hrs
What I did:
I did 100%. I switched a lot of things around and I cut back on my long ride time. My husband thinks 2+ hours it's to much riding. So, I plan on adjusting my super long rides to just long rides and making them more intense. It will give me the same affect/end goal results.
Su: REST DAYM: S &R 1:00 Z2
T: B Trans: 0:45 Z2 (QC) &R 0:30 Z2
W: S &B 1:15 Z1 (100+ RPM)
R: R 1:00 Z2
F: B 3:00 Z2
S: R 1:30 Z1 to Z2
S2-hrs B5-hrs R4-hrs
Totals 11-hrs
What I did:
I did 100%. I switched a lot of things around and I cut back on my long ride time. My husband thinks 2+ hours it's to much riding. So, I plan on adjusting my super long rides to just long rides and making them more intense. It will give me the same affect/end goal results.
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 3/4/2012 - 3/10/2012
EXERCISE MINUTES CALORIES BURNED 
REST DAY 0 0 
TM5.3 miles 5.5sp wp8cd3 64 472 
C17.32 mil 80+cad 127/109 80 394 RR 4.58mil 8wp/4cd 184/142 50 452 Swim 46 laps 161/134 60 481 
C10.25mil 45 min 139/105 50 229 
Swim 36laps 53min 60 434 
C 2.73 miles 15 min 20 54 RR 3.2 8wp4cd 155/135 36 262 
RR 8.26 miles hr166/146 8wp/6cd 90 769 RC 17.42 miles 1:11tm 155/130 77 535 
587
9.78 hours 4082
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Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
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