70.3 Ironman Accountability
Week 17
WK 17
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 3x6 min Z4 @ 2 min jog)
T: CTrans: 0:45 Z2 (QC) & R 0:30 Z2
W: S & C 1:00 Z2(at :15, in 6x5 min Z4 @ 3 min spin)
R: R 1:15 Z2 (at :45, in 10 min Z4)
F: (S) & C 2:00 Z2 (insert 5 min Z4)
S: R 1:15 Z1 to Z2
Total Hrs: 9:15
I have been very disciplined with getting my intervals when it comes to running. I can't say the same about swim and bike. I do them but I need to do it more consistently. I am only 18 days away from our Olympic and 40 days out from the Ironman.
Our son decided to fall off of a a ladder. He ladder began to fall from from @ 26 feet and half way down about 15 feet the ladder threw him off and he fee fell the rest of the distance. God is good and spared his life life for us. He has a broken arm and will have to have surgery but he is ALIVE! Praise Jesus!!
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/22/2012 - 4/28/2012
EXERCISE MINUTES CALORIES BURNED 
REST DAY 
TM6mil sp6-6.8 i-5min 173/146 62 560 
40lapsSwim 151/127 50 355 RC33.17miles164/127 127 853 
TTM 3.2 mil 3wp/3cd 36 314 TC 8.2mil 123/111 45 229 
RR5.9 wp9/cd3 170/145 67 566 
Spin 11.64miles 133/112 60 309 
RR 10.9 - 175/149 120 1088 
567 4274
WK 17 Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 3x6 min Z4 @ 2 min jog)
T: CTrans: 0:45 Z2 (QC) & R 0:30 Z2
W: S & C 1:00 Z2(at :15, in 6x5 min Z4 @ 3 min spin)
R: R 1:15 Z2 (at :45, in 10 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 C 3:45R 3.3
What I did: 90%
I only did 1 swim this week. We slept in one day because
we planned on doing a lake swim but it didn't workout. 
I have been very disciplined with getting my intervals when it comes to running. I can't say the same about swim and bike. I do them but I need to do it more consistently. I am only 18 days away from our Olympic and 40 days out from the Ironman.
Our son decided to fall off of a a ladder. He ladder began to fall from from @ 26 feet and half way down about 15 feet the ladder threw him off and he fee fell the rest of the distance. God is good and spared his life life for us. He has a broken arm and will have to have surgery but he is ALIVE! Praise Jesus!!
|
| ||||||||||||||||||||||||||||||||||||||||||||||||
Click link for :
Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
No comments:
Post a Comment