Wednesday, April 3, 2013

70.3 Ironman Accountability Week 13


70.3 Ironman Accountability 
Week 13

WK 13 
Su: REST DAY 
M: S &R :45 Z2 (at :10, insert 3X3 min Z4 @ 1 min jog) 
 
T: Trans: 0:45 Z2 (QC) &R 0:15 Z2 
 
W: S & 1:00 Z1 (at :15, insert 2x5 min Z4 @ 3 min spin ) 
R: R 1:00 Z2 (at :45, insert 5 min Z4) 
F: (S) & C 
  2:00 Z2  (insert 5 min Z4) 
S: R 1:15 Z1 to Z2 
Total Hrs: 9
S 2  hrs 3:45 R 3:15 


What I did: Not a whole lot! 
I had the flu. My tummy still isn't 100%
 Rest Day  0 0
RR 4.8 miles 175/145 3wp5cd50465
C 26.44 miles2hrs127626
 Sick - flu  0
 Sick - flu 0 0
 Sick - flu  0 0
RR12.92mil 1.59hrs 8wp/5cd HR195/1561391345
3162436

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA 


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