70.3 Ironman Accountability
Week 14
WK 14
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 2x4.5 min Z4 @1.5 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :15, in 3x5 min Z4 @ 3 min spin)
R: R 1:00 Z2 (at :45, in 7.5 min Z4)
F: (S) & C 2:00 Z2 (insert 5 min Z4)
S: R 1:15 Z1 to Z2
Total Hrs: 9:15
What I did: 100%
Had to modify a few runs because of my knee. It was starting to hurt so I cut back on my runs.
It seems to be fine on my last two long runs so I am happy I took it easy!
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/1/2012 - 4/7/2012
EXERCISE MINUTES CALORIES BURNED 
yard work/wheel barrel 132/100 (4hrs-2hard) 120 471 
TM run20 walk40 4.43mil147/126
(knee twitchy walk over 1/2) 67 439 
C 24.8miles 2hrs 132/113 130 719 44lapsSwim157/1134 52 365 
TTM3.18mil 3cd 33min 160/145 35 298 TC9.44 mil145/121 45 281 
Swim 50laps 153/133 60 466 RR 3.07 hr166/135 (knee twitchy cut short 1/2 hr) 36 266 
C13.17miles137/117 60 346 
RR 9.56mil. 179/149 9wp/4cd (knee seems better) 103 901 
708
11.8 hours 4552
WK 14
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 2x4.5 min Z4 @1.5 min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :15, in 3x5 min Z4 @ 3 min spin)
R: R 1:00 Z2 (at :45, in 7.5 min Z4)
F: (S) & C 2:00 Z2 (insert 5 min Z4)
S: R 1:15 Z1 to Z2
Total Hrs: 9:15
S 2 hrs 3.45 R 3:30
What I did: 100%
Had to modify a few runs because of my knee. It was starting to hurt so I cut back on my runs.
It seems to be fine on my last two long runs so I am happy I took it easy!
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Click link for :
Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
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