Thursday, March 14, 2013

70.3 Ironman Accountability Week 12


70.3 Ironman Accountability 
Week 12


WK 12
Su: REST DAY 
M: S & R :45 Z2 (at :10, insert 5 min Z4) 
T: Trans: 0:45 Z2 (QC) & R0:15 Z2 
W: S B1:00 Z1(at :15, in 5 min Z4)
R: R 1:00 Z2 (at :45, insert 5 min Z4) 
F: (S) &   2:00 Z2   
S: R 1:00 Z1 to Z2 
Total Hrs: 8:45
S 2  hrs 3.45 R 3 


What I did: 
I did all the training but 1swim =-( so disappointed! 
I could have done the swim but I chose to do a different day and it back fired. Long story short I didn't get the swim in.
NO EXCUSES

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 3/18/2012 - 3/24/2012
EXERCISEMINUTESCALORIES BURNED
 REST DAY  0
RR 5.7mil 159/14160481
C 15.4miles 147/12365412
E 6.75miles134/12221130
Swim 44laps. 149/12955368
RR5.57 hr185/14258470
 ABS20100
C29.8mil120 min72758
Abs #745166
C 15.28miles100cad 147/12462400
15Pushups/pullups 2set 146/123(+100bpus)533
RR 9.17mil hr 178/150 8wp3cd99883
562
9.37 hours
4201

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA

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