70.3 Ironman Accountability
Week 16
WK 16
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5X3 min Z4 @ 1 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S& C 1:00 Z2(at :15, in 5x5 min Z4 @ 3 min spin)
R: R 1:00 Z2 (at :45, in 10 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: 90% (I really did 100% but I wasn't going to count Sunday for this week because I counted it last week.) I have been in training all weekend to become a BLS instructor! (CPR/AED for the Lay-Public, RescuerFirst Aid, Health Care Provider, CPR/AED Instructor, Oxygen, Babysitting, Animal CPR, Bloodborne Pathogen + 14 more certs. )
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/15/2012 - 4/21/2012
EXERCISE MINUTES CALORIES BURNED 
RR6.58mil supportAmy162/139 89 704 
TM 5.2mil 10wp/3cd 174/142 int/inc 65 537 
Swim 157/138 50laps 60 481 TransC 8.91miles 115/106 46 212 TranTM3mil 160/143 nowp/cd ii 34 288 
C14.03miles (intervals=i) 163/131 64 450 
RR5.6ii 215/136 sp6-7 65 477 44lapsSwim 147/126 56 371 
C12mile (knee twitchy-did 1/2)120/110 60 289 
REST DAY 
539 3809
WK 16 Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5X3 min Z4 @ 1 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S& C 1:00 Z2(at :15, in 5x5 min Z4 @ 3 min spin)
R: R 1:00 Z2 (at :45, in 10 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 3.45
What I did: 90% (I really did 100% but I wasn't going to count Sunday for this week because I counted it last week.) I have been in training all weekend to become a BLS instructor! (CPR/AED for the Lay-Public, RescuerFirst Aid, Health Care Provider, CPR/AED Instructor, Oxygen, Babysitting, Animal CPR, Bloodborne Pathogen + 14 more certs. )
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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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