Wednesday, May 2, 2012

70.3 Ironman Accountability Week 17


70.3 Ironman Accountability 
Week 17


WK 17 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 3x6 min Z4 @ 2 min jog) 
T: CTrans: 0:45 Z2 (QC) & R 0:30 Z2 
W: S & C 1:00 Z2(at :15, in 6x5 min Z4 @ 3 min spin) 
R: R 1:15 Z2 (at :45, in 10 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 C 3:45R 3.3 
What I did: 90%
I only did 1 swim this week. We slept in one day because
we planned on doing a lake swim but it didn't workout. 
I have been very disciplined with getting my intervals when it comes to running. I can't say the same about swim and bike. I do them but I need to do it more consistently. I am only 18 days away from our Olympic and 40 days out from the Ironman. 
Our son decided to fall off of a a ladder. He ladder began to fall from from @ 26 feet and half way down about 15 feet the ladder threw him off and he fee fell the rest of the distance. God is good and spared his life life for us. He has a broken arm  and will have to have surgery but he is ALIVE! Praise Jesus!! 




CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/22/2012 - 4/28/2012
EXERCISEMINUTESCALORIES BURNED
 REST DAY 
TM6mil sp6-6.8 i-5min 173/14662560
40lapsSwim 151/12750355
RC33.17miles164/127127853
TTM 3.2 mil 3wp/3cd36314
TC 8.2mil 123/11145229
RR5.9 wp9/cd3 170/14567566
Spin 11.64miles 133/11260309
RR 10.9 - 175/1491201088
5674274

Click link for :

Explaining Abbreviation for Iornman Training

TIA's Iornman Heart Rate Zones


Let's Get Healthy,
Coach TIA 

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