70.3 Ironman Accountability Week 23 RACE WEEK

70.3 Ironman Accountability 

Week 23 RACE WEEK

WK 23  
S: REST DAY 
M: S & R :45 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
T: C:45 Z2 & R 0:15 Z2 
W S & C 1:00 Z2(at :15, in 5x1 PU@ 1 min spin) 
R: R :40 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
F: C:15 Z1 - easy Bike safety Check & R :20 Z1 - easy (in a.m.) 
S: Easy 
SU: Race Race- Iornman Race 
Total Hrs: 5.3 (+R)

S 1.3 (+ R) C 2 (+ Race) R 2 (+ Race)

What I did: 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 6/3/2012 - 6/9/2012

EXERCISE MINUTES CALORIES BURNED  Rest  Rest Injection 1 1 RC miles 68 222 Swim lake 161/136 35 260  Rest  Rest   Short run   15 100  104 483

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 6/10/2012 - 6/16/2012

EXERCISE MINUTES CALORIES BURNED  Race Ironman   720 4000  Rest  Rest  Rest  Rest  Rest  Rest 720 4000

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 

70.3 Ironman Accountability Week 22

70.3 Ironman Accountability 

Week 22

WK 22 Su: REST DAY 
M: S & R :45 Z2 (at :10, in 2x6 min Z4 @ 2 min jog) 
T: CTrans: :45 Z2 (QC) & R 0:15 Z2  
W: S 1:00 Z2(at :45, in 10 min Z4) 
R: C :45 Z2 (at :30, in 7.5 min Z4) 
F: (S) & C Trans: 2:00 Z2 (QC) 0:30 Z2 
S: R 1:00 Z1 to Z2 
Total Hrs: 9

S 2  hrs C 3.45 R 3.15 

What I did: 

 NOT much 

I am letting my knee rest. 

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 5/27/2012 - 6/2/2012

EXERCISE MINUTES CALORIES BURNED  REST  0   0 RR 9.72- 169/143 had to stop running at 9 miles  134 1112 0  REST HURT   0  0 REST HURT   0  Swim 44 laps 188/137 51 381 TM 8wp42min/6.0/10mincd 67 447 0 REST HURT    0 252 1940

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 

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 

70.3 Ironman Accountability Week 20

70.3 Ironman Accountability 

Week 20

WK 20

Su: REST DAY  
M: S & R 1:00 Z2 (at :10, in 5x1 min easy PU @ 1min jog)  
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S& C 1:00 Z1(at :15, in 5x1 min easy PU@ 1min spin) 
R: R :40 Z1 (at :10, in 5x1 min easy PU @ 1min) 
F: C:15 Z1 - easy Bike safety Check & R 0:20 Z1 - easy PU 
S: Race Olymipic Distance Race 
Total Hrs: 7.45(+R)

S 2 (+R) C 4 (+ Race) R 2.15 (+ Race) 

What I did: 

Everything except the swims =-(  We were waiting to get into the lake we swim in but they were cleaning it with chemicals and we could not swim and that happened all week. We can't swim at the Y in the evening because they don't have availability to do so in the evening.  CARDIOVASCULAR EXERCISE FOR THE WEEK OF 5/13/2012 - 5/19/2012

EXERCISE MINUTES CALORIES BURNED  REST   0 0  TM5.94mil-8wp 6.0-20m6.3-4m194/143 63 525 Softball 60 300 C15.51 miles 152/136 61 460 TC10.76 mil 141/125 45 300 TTM1.72 mil 3cd 189/158 18 181 TM3.9mil 8wp3cd 155/131 48 339 TC3.05 miles114/101 15 64 TTM1.5 mil 131/113 20 113  POST Race Rest 0   0 330 2282

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