70.3 Ironman Accountability
Week 21
WK 21
Su: REST DAY
M: S & R :45 Z2 (at :10, in 3x6 min Z4 @ 2 min jog)
T: CTrans: :45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :40, in 15 min Z4)
R: R 1:00 Z2 (at :40, in 10 min Z4)
F: (S) & C 2:00 Z2 (at 3:45 insert 10 min Z4)
S: R 2:00 Z1 to Z2
Total Hrs: 7:48
What I did:
I am cutting back a lot! My knee is really giving me problems.
EXERCISEMINUTES CALORIES BURNED 
RaceOlympic1.5kS40kB10kR 181/161 195 1980 
REST 0 
TM @4.5mil171/142--ii6-6.7 45 380 
REST hurt leg 0 
RC 12.1miles 47 105 TRC 11.8 miles 105/91 45 129 TTM 3.23mil 3cd 153/133 35 294 
REST 0 
C18 miles 169/130 77 530 
444 3418
WK 21 Su: REST DAY
M: S & R :45 Z2 (at :10, in 3x6 min Z4 @ 2 min jog)
T: CTrans: :45 Z2 (QC) & R 0:15 Z2
W: S & C 1:00 Z2(at :40, in 15 min Z4)
R: R 1:00 Z2 (at :40, in 10 min Z4)
F: (S) & C 2:00 Z2 (at 3:45 insert 10 min Z4)
S: R 2:00 Z1 to Z2
Total Hrs: 7:48
S 2 hrs C 3:45 R 4
What I did:
I am cutting back a lot! My knee is really giving me problems.EXERCISE | MINUTES | CALORIES BURNED | |
| RaceOlympic1.5kS40kB10kR 181/161 | 195 | 1980 |
| REST | 0 | |
| TM @4.5mil171/142--ii6-6.7 | 45 | 380 |
| REST hurt leg | 0 | |
| RC 12.1miles | 47 | 105 |
| TRC 11.8 miles 105/91 | 45 | 129 | |
| TTM 3.23mil 3cd 153/133 | 35 | 294 | |
| REST | 0 | |
| C18 miles 169/130 | 77 | 530 |
| |||
| 444 | 3418 | |
Click link for :
Explaining Abbreviation for Iornman Training
TIA's Iornman Heart Rate Zones
Let's Get Healthy,
Coach TIA
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