Wednesday, April 10, 2013

70.3 Ironman Accountability Week 14


70.3 Ironman Accountability 
Week 14

WK 14 
Su: REST DAY  
M: S & R 1:00 Z2 (at :10, in 2x4.5 min Z4 @1.5 min jog) 
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :15, in 3x5 min Z4 @ 3 min spin) 
R: R 1:00 Z2 (at :45, in 7.5 min Z4) 
F: (S) & C 
  2:00 Z2  (insert 5 min Z4) 
S: R 1:15 Z1 to Z2 
Total Hrs: 9:15
S 2  hrs 3.45 R 3:30 


What I did: 100% 
Had to modify a few runs because of my knee. It was starting to hurt so I cut back on my runs. 
It seems to be fine on my last two long runs so I am happy I took it easy! 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/1/2012 - 4/7/2012
EXERCISEMINUTESCALORIES BURNED
yard work/wheel barrel 132/100 (4hrs-2hard) 120471
TM run20 walk40 4.43mil147/126
(knee twitchy walk over 1/2) 
67439
C 24.8miles 2hrs 132/113130719
44lapsSwim157/113452365
TTM3.18mil 3cd 33min 160/14535298
TC9.44 mil145/12145281
Swim 50laps 153/13360466
RR 3.07 hr166/135 (knee twitchy cut short 1/2 hr) 36266
C13.17miles137/11760346
RR 9.56mil. 179/149 9wp/4cd (knee seems better)103901
708
11.8 hours
4552

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA 

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