70.3 Ironman Accountability
Week 20
WK 20
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5x1 min easy PU @ 1min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S& C 1:00 Z1(at :15, in 5x1 min easy PU@ 1min spin)
R: R :40 Z1 (at :10, in 5x1 min easy PU @ 1min)
F: C:15 Z1 - easy Bike safety Check & R 0:20 Z1 - easy PU
S: Race Olymipic Distance Race
Total Hrs: 7.45(+R)
What I did:
Everything except the swims =-(
We were waiting to get into the lake we swim in but they were cleaning it with chemicals and we could not swim and that happened all week. We can't swim at the Y in the evening because they don't have availability to do so in the evening.
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 5/13/2012 - 5/19/2012
EXERCISE MINUTES CALORIES BURNED 
REST 0 0 
TM5.94mil-8wp 6.0-20m6.3-4m194/143 63 525 
Softball 60 300 C15.51 miles 152/136 61 460 
TC10.76 mil 141/125 45 300 TTM1.72 mil 3cd 189/158 18 181 
TM3.9mil 8wp3cd 155/131 48 339 
TC3.05 miles114/101 15 64 TTM1.5 mil 131/113 20 113 
POST Race Rest 0 0 
330 2282
WK 20
Su: REST DAY
M: S & R 1:00 Z2 (at :10, in 5x1 min easy PU @ 1min jog)
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2
W: S& C 1:00 Z1(at :15, in 5x1 min easy PU@ 1min spin)
R: R :40 Z1 (at :10, in 5x1 min easy PU @ 1min)
F: C:15 Z1 - easy Bike safety Check & R 0:20 Z1 - easy PU
S: Race Olymipic Distance Race
Total Hrs: 7.45(+R)
S 2 (+R) C 4 (+ Race) R 2.15 (+ Race)
What I did:
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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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