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
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
EXERCISE MINUTES CALORIES BURNED 
REST DAY 0 0 
RR 5.7mil 159/141 60 481 
C 15.4miles 147/123 65 412 E 6.75miles134/122 21 130 Swim 44laps. 149/129 55 368 
RR5.57 hr185/142 58 470 ABS 20 100 C29.8mil120 min 72 758 
Abs #7 45 166 
C 15.28miles100cad 147/124 62 400 15Pushups/pullups 2set 146/123(+100bpus) 5 33 
RR 9.17mil hr 178/150 8wp3cd 99 883 
562
9.37 hours 4201
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
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!
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Click link for :
Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
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