70.3 Ironman Accountability Week 7

70.3 Ironman Accountability 

Week 7

WK 7
Su Rest Day 
M S &R 1:00 Z2 
T B Trans: 0:45 Z2 (QC)& R 0:15 Z2 
W S &B 1:00 Z1 (100+ RPM)
R R 1:15 Z2 
F B 2:30 Z2
S R 1:15 Z1 to Z2 
Totals 10-hrs
S2-hrs B4.15-hrs R3:45-hrs 



What I did: 100%+
I switched a few things around again.
NO EXCUSES!! My grandpa passed away

nd his memorial was on Saturday.
The day he passed I got my workout in threw tears. NO EXCUSES!!
I got up early on Saturday to get my run in again threw many more tears of course but with
NO EXCUSES!!

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 2/12/2012 - 2/18/2012

EXERCISE MINUTES CALORIES BURNED  REST DAY   0  0 Swim 56lengs 160/126 54 341 TM6.72mil169/44-8w/p4cd sp5.5 81 652 TransTM1.65mil sp6 159/142 cd3.3 18 163 TransC12.85mil 149/124 48 304 Spin15.45miles 129/110 71 355 TM6.85mil hr176/140-1.19hrs5.6sp8wp/4cd 88 697 C35.44miles 133/117 92 866 Swim 68 lengths 55 367 RR 5.26 169/149 61 542 568 9.47 hours 4287

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