Tuesday, April 23, 2013

70.3 Ironman Accountability Week 16


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
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. )

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/15/2012 - 4/21/2012
EXERCISEMINUTESCALORIES BURNED
RR6.58mil supportAmy162/13989704
TM 5.2mil 10wp/3cd 174/142 int/inc65537
Swim 157/138 50laps60481
TransC 8.91miles 115/10646212
TranTM3mil 160/143 nowp/cd ii34288
C14.03miles (intervals=i) 163/13164450
RR5.6ii 215/136 sp6-765477
44lapsSwim 147/12656371
C12mile (knee twitchy-did 1/2)120/11060289
 REST DAY 
5393809

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA 

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