Saturday, May 11, 2013

70.3 Ironman Accountability Week 18


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
EXERCISEMINUTESCALORIES BURNED
 REST DAY 
RR5.67 180/14260503
Swim32laps 153/13140317
C 25.25miles 137/123129812
C 8.9miles 131/11945275
TransTM1.66 cd2-161/14917154
30lapsSwim146/13145320
RR ill 167/144 @440353
C11.6miles 126/11360338
RR 6.22mil 170/14771611
5073683

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA 

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