70.3 Ironman Accountability
Week 11
WK 11
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog)
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin)
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog)
F: (S) & C 2:30 Z2
S: R 1:15 Z1 to Z2
Total Hrs: 9:45
WK 11 Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog)
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin)
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog)
F: (S) & C 2:30 Z2
S: R 1:15 Z1 to Z2
Total Hrs: 9:45
S 2 hrs C 4:15hrs R 3:30 hrs
(S) optional
What I did: 100%
Just like always I had to switch things around but I got it all in.
I am going to put my ab workouts back in, 2 - 3 times a week.
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 3/11/2012 - 3/17/2012
EXERCISE MINUTES CALORIES BURNED 
REST DAY 0 0 
Elip 16.52mil hr138/118 60 347 
Swim 44laps 154/140 56 429 TransC10mil 119/109 46 223 TransE 9.58mil 130/121 30 184 
RR5.24 hr191/153 57 532 C27.46miles 100+ cad 137/119 125 739 
Swim41laps 51min 153/133 54 376 ABS SN6 11 25 
C16.77miles 100+ cad 131/111 77 394 
RR 7.7mil hr179/151 76 689 
592
9.86 HRS 3938
(S) optional
What I did: 100%
Just like always I had to switch things around but I got it all in. I am going to put my ab workouts back in, 2 - 3 times a week.
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Click link for :
Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
1 comment:
Tia,
Your rocking this training just saw Joe today, he said it is intense so good for you both!!! I am amazed :-)
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