70.3 Ironman Accountability
Week 18
WK 18
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 4x4.5 min Z4 @ 1.5 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :10, in 8x4 min Z4 @ 2 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 2:00 Z1 to Z2
Total Hrs: 9
S 3 hrs C 3.45 R 3.15
What I did:
100%
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/29/2012 - 5/5/2012
EXERCISE MINUTES CALORIES BURNED 
REST DAY 
RR5.67 180/142 60 503 
Swim32laps 153/131 40 317 C 25.25miles 137/123 129 812 
C 8.9miles 131/119 45 275 TransTM1.66 cd2-161/149 17 154 
30lapsSwim146/131 45 320 RR ill 167/144 @4 40 353 
C11.6miles 126/113 60 338 
RR 6.22mil 170/147 71 611 
507 3683
WK 18
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 4x4.5 min Z4 @ 1.5 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :10, in 8x4 min Z4 @ 2 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 2:00 Z1 to Z2
Total Hrs: 9
M: S & R 1:00 Z2 (at :10, in 4x4.5 min Z4 @ 1.5 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :10, in 8x4 min Z4 @ 2 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 2:00 Z1 to Z2
Total Hrs: 9
S 3 hrs C 3.45 R 3.15
What I did:
100%
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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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