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
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
EXERCISE MINUTES CALORIES BURNED 
REST DAY 0 0 
RR5.87mil 181/150 8wp4cd 59 537 
C 24.77miles1:50min155/124 110 760 
Spin 9.78miles 138/122 45 290 TM3.14mil33min3cd 159/147+stairs5min 38 331 STarms 15 80 
Rec cycling 110/97 mil8.9mil 30 112 RR 5.46mil 10-30s` 182/154 55 520 44 lapsSwim 144/125 55 374 
14.83C80+cad81min120/107 85 403 
Swim - not far - lake - scary 10 115 
502
8.37 hrs 3522
calories
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!
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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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