70.3 Ironman Accountability
Week 22
WK 22 Su: REST DAY
M: S & R :45 Z2 (at :10, in 2x6 min Z4 @ 2 min jog)
T: CTrans: :45 Z2 (QC) & R 0:15 Z2
W: S 1:00 Z2(at :45, in 10 min Z4)
R: C :45 Z2 (at :30, in 7.5 min Z4)
F: (S) & C Trans: 2:00 Z2 (QC) 0:30 Z2
S: R 1:00 Z1 to Z2
Total Hrs: 9
WK 22 Su: REST DAY
M: S & R :45 Z2 (at :10, in 2x6 min Z4 @ 2 min jog)
T: CTrans: :45 Z2 (QC) & R 0:15 Z2
W: S 1:00 Z2(at :45, in 10 min Z4)
R: C :45 Z2 (at :30, in 7.5 min Z4)
F: (S) & C Trans: 2:00 Z2 (QC) 0:30 Z2
S: R 1:00 Z1 to Z2
Total Hrs: 9
S 2 hrs C 3.45 R 3.15
What I did:
NOT much
I am letting my knee rest.
CARDIOVASCULAR EXERCISE FOR THE WEEK OF 5/27/2012 - 6/2/2012
EXERCISE MINUTES CALORIES BURNED 
REST 0 0 
RR 9.72- 169/143 had to stop running at 9 miles 134 1112 
0 REST HURT 0 
0 REST HURT 0 
Swim 44 laps 188/137 51 381 
TM 8wp42min/6.0/10mincd 67 447 
0 REST HURT 0 
252 1940
What I did:
NOT much
I am letting my knee rest.
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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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