Tuesday, April 16, 2013

70.3 Ironman Accountability Week 15


70.3 Ironman Accountability 
Week 15

WK 15 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 2x6 min Z4 @2 min jog) 
 
T: Trans: 0:45 Z2 (QC) & R0:15 Z2 
 
W: S& C 1:00 Z2(at :15, in 4x5 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 1:30 Z1 to Z2 
Total Hrs: 9.3
S 2  hrs 3.45 R 10:48 



What I did: 
100%
I had to move things around. I moved my Saturday run to Sunday so I could do a support run in the GO STL Marathon with my friend so I am counting it for this week. 
I only did a 10 minute swim on Saturday but I am counting that as finished because it took everything in me to just get in the water and stay in it for as long as I did. 
It is very scary not to be able to see. I wear glasses and when I put the goggles on I can not see anything! It truly frightens me. My husband came to be my lifeguard but he didn't have a wet suit and he couldn't get in the water so I was out there by myself. The water was 62' COLD! 


CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/8/2012 - 4/14/2012
EXERCISEMINUTESCALORIES BURNED
 REST DAY 
RR5.87mil 181/150 8wp4cd59537
C 24.77miles1:50min155/124110760
Spin 9.78miles 138/12245290
TM3.14mil33min3cd 159/147+stairs5min38331
STarms1580
Rec cycling 110/97 mil8.9mil30112
RR 5.46mil 10-30s` 182/15455520
44 lapsSwim 144/12555374
14.83C80+cad81min120/10785403
Swim - not far - lake - scary 10115
502
8.37 hrs
3522
calories 


Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA 

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