70.3 Ironman Accountability Week 1

70.3 Ironman Accountability 

Week 1 

I am starting a blog of accountability for my training for the race I will run. 

The Ironman 70.3 Kansas  in Lawrence, Kansas on June 10, 2012

I am reading "beIronfit" wrote my Don Fink and will follow his program.

The first 10 weeks I will run 3xs a week, cycle 3xs a week and swim a total of 1-2 hours. 

The swim portion is more important the time in the pool. It is not the days in the pool. 

I don't think I will have time to swim 2-3 days a week so I more than likly will swim 1 day a week with a short break between training sets

Sunday: Rest day or make up swim day 

Monday : Easy Run

Tuesday : Transition days; bike then quick change to run 

Wednesday: Spin days

Thursday:  Semi-Long Run 

Friday: Long Cycle

Saturday: Long Run

My swim days will depend on when I have client's. My goal is to go early am Monday at Wednesday however I currently have 5am clients and this time is not going to work. 

The "totals" at the bottom of each week are for the number of hours spent total (first number) then the number of hours spent in each sport. 

My Goals for last week were:

WK 1
Su				Rest Day
M	S				R	0:30 Z2
T			B	Trans: 0:30 Z2 (QC)	R	0:15 Z2
W	S		B	0:30 Z1 (100+ RPM)
R					R	0:30 Z2
F			B	1:00 Z2
S

What I actually did: 

I did all ST, cycling, and runs. I added one more run of 37 minutes on Friday  

I did not swim ( I must find time for this!)

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/1/2012 - 1/7/2012

EXERCISE MINUTES CALORIES BURNED  REST DAY  2.8miles TM 40 8wp/2cd HR 168/139 lv1 43 337 ST  52 318 legs Bosu  55 193 trans spin 11.7 HR148/129 38 263 trans TM 17 1.25mil 165/159 17 226 Spin 11.6miles HR146/126 35 231 ST Shoulders 36 197 2.78 mil HR164/141 42 331 ABS P2 20 121 RR 3.10 mil HR 183/146 37 320 C15.11 miles 10min HR 144/113 74 393 RR 4.5 mi HR 177/157 46 448 Strength Train 40 140 535 3518

I will be posting a blog explaining what the abbreviations means in a few days. 

I have a blog coming on Thursday explaining what I will be doing my first 10 weeks of training. 

PLEASE be in prayer for me that I will not falter and I will prevail... and not die during the swim =-)

Let's Get Healthy,

Coach TIA 

Click link for :

TIA's Iornman Heart Rate Zones

Explaining Abbreviation for Iornman Training

Swim program 

Simple Look at Training for the Iornman