70.3 Ironman Accountability Week 21

70.3 Ironman Accountability 

Week 21

WK 21 
Su: REST DAY  
M: S & R :45 Z2 (at :10, in 3x6 min Z4 @ 2 min jog) 
T: CTrans: :45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :40, in 15 min Z4) 
R: R 1:00 Z2 (at :40, in 10 min Z4) 
F: (S) & C 2:00 Z2 (at 3:45 insert 10 min Z4)  
S: R 2:00 Z1 to Z2 
Total Hrs: 7:48

S 2  hrs C 3:45 R 4 

What I did: 

I am cutting back a lot! My knee is really giving me problems.

EXERCISE	MINUTES	CALORIES BURNED
	RaceOlympic1.5kS40kB10kR 181/161	195	1980
	REST	0
	TM @4.5mil171/142--ii6-6.7	45	380
	REST hurt leg	0
	RC 12.1miles	47	105
	TRC 11.8 miles 105/91	45	129
	TTM 3.23mil 3cd 153/133	35	294
	REST	0
	C18 miles 169/130	77	530
		444	3418

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones

Swim program 

Simple Look at Training for the Iornman

Let's Get Healthy,

Coach TIA