70.3 Ironman Accountability
Week 11
WK 11
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog)
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin)
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog)
F: (S) & C 2:30 Z2
S: R 1:15 Z1 to Z2
Total Hrs: 9:45
WK 11 Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog)
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin)
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog)
F: (S) & C 2:30 Z2
S: R 1:15 Z1 to Z2
Total Hrs: 9:45
S 2 hrs C 4:15hrs R 3:30 hrs
(S) optional
What I did: 100%
Just like always I had to switch things around but I got it all in.
I am going to put my ab workouts back in, 2 - 3 times a week.
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 3/11/2012 - 3/17/2012
EXERCISE MINUTES CALORIES BURNED 
REST DAY 0 0 
Elip 16.52mil hr138/118 60 347 
Swim 44laps 154/140 56 429 TransC10mil 119/109 46 223 TransE 9.58mil 130/121 30 184 
RR5.24 hr191/153 57 532 C27.46miles 100+ cad 137/119 125 739 
Swim41laps 51min 153/133 54 376 ABS SN6 11 25 
C16.77miles 100+ cad 131/111 77 394 
RR 7.7mil hr179/151 76 689 
592
9.86 HRS 3938
(S) optional
What I did: 100%
Just like always I had to switch things around but I got it all in. I am going to put my ab workouts back in, 2 - 3 times a week.
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Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
Tia,
ReplyDeleteYour rocking this training just saw Joe today, he said it is intense so good for you both!!! I am amazed :-)