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 3wp5cd 50 465 
C 26.44 miles2hrs 127 626 
Sick - flu 0 0 
Sick - flu 0 0 
Sick - flu 0 0 
RR12.92mil 1.59hrs 8wp/5cd HR195/156 139 1345 
316 2436
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 3wp5cd | 50 | 465 |
| C 26.44 miles2hrs | 127 | 626 |
| Sick - flu | 0 | 0 |
| Sick - flu | 0 | 0 |
| Sick - flu | 0 | 0 |
| RR12.92mil 1.59hrs 8wp/5cd HR195/156 | 139 | 1345 |
| |||
| 316 | 2436 | |
Click link for :
Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
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