70.3 Ironman Accountability Week 23 RACE WEEK

70.3 Ironman Accountability 

Week 23 RACE WEEK

WK 23   
S: REST DAY 
M: S & R :45 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
T: C:45 Z2 & R 0:15 Z2 
W S & C 1:00 Z2(at :15, in 5x1 PU@ 1 min spin) 
R: R :40 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
F: C:15 Z1 - easy Bike safety Check & R :20 Z1 - easy (in a.m.) 
S: Easy 
SU: Race Race- Iornman Race 
Total Hrs: 5.3 (+R)

S 1.3 (+ R) C 2 (+ Race) R 2 (+ Race)

What I did: 

70.3 Ironman Accountability Week 22

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

S 2  hrs C 3.45 R 3.15 

What I did: 

 NOT much 

I am letting my knee rest. 

70.3 Ironman Accountability Week 21

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

S 2  hrs C 3:45 R 4 

What I did: 

I am cutting back a lot! My knee is really giving me problems.

70.3 Ironman Accountability Week 20

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)

S 2 (+R) C 4 (+ Race) R 2.15 (+ Race) 

What I did: 

70.3 Ironman Accountability Week 19

70.3 Ironman Accountability 

Week 19

WK 19 
Su: REST DAY   
M:S& R 1:00 Z1 to Z2 
T: RTrans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S& C 1:00 Z2 
R: R 1:00 Z2 
F: (S) & C 2:00 Z2 
S: R 1:30 Z1 to Z2 
Total Hrs: 12

S 2  hrs C 3.45  R 3.45 

What I did: 


only @

70.3 Ironman Accountability Week 18

70.3 Ironman Accountability 

Week 18

WK 18 

Su:  REST DAY  
M: S & R 1:00 Z2 (at :10, in 4x4.5 min Z4 @ 1.5 min jog)   
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :10, in 8x4 min Z4 @ 2 min spin) 
R: R 1:00 Z2 (at :45, in 10 min Z4) 
F: (S) & C 2:00 Z2  (insert 5 min Z4)  
S: R 2:00 Z1 to Z2 
Total Hrs: 9

 S 3  hrs C 3.45 R 3.15  

What I did: 


100% 

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

70.3 Ironman Accountability Week 16

70.3 Ironman Accountability 

Week 16

WK 16 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 5X3 min Z4 @ 1 min jog)   
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S& C 1:00 Z2(at :15, in 5x5 min Z4 @ 3 min spin) 
R: R 1:00 Z2 (at :45, in 10 min Z4) 
F: (S) & C  2:00 Z2  (insert 5 min Z4)  
S: R 1:30 Z1 to Z2 
Total Hrs: 9.3

S 2  hrs 3.45 R 3.45 

What I did: 90% (I really did 100% but I wasn't going to count Sunday for this week because I counted it last week.) I have been in training all weekend to become a BLS instructor! (CPR/AED for the Lay-Public, RescuerFirst Aid, Health Care Provider, CPR/AED Instructor, Oxygen, Babysitting, Animal CPR, Bloodborne Pathogen + 14 more certs. )

70.3 Ironman Accountability Week 15

70.3 Ironman Accountability 

Week 15

WK 15 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 2x6 min Z4 @2 min jog)   
T: Trans: 0:45 Z2 (QC) & R0:15 Z2   
W: S& C 1:00 Z2(at :15, in 4x5 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 1:30 Z1 to Z2 
Total Hrs: 9.3

S 2  hrs 3.45 R 10:48 

What I did: 

100%

I had to move things around. I moved my Saturday run to Sunday so I could do a support run in the GO STL Marathon with my friend so I am counting it for this week. 

I only did a 10 minute swim on Saturday but I am counting that as finished because it took everything in me to just get in the water and stay in it for as long as I did. 
It is very scary not to be able to see. I wear glasses and when I put the goggles on I can not see anything! It truly frightens me. My husband came to be my lifeguard but he didn't have a wet suit and he couldn't get in the water so I was out there by myself. The water was 62' COLD! 

70.3 Ironman Accountability Week 14

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

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! 

70.3 Ironman Accountability Week 13

70.3 Ironman Accountability 

Week 13

WK 13 
Su: REST DAY 
M: S &R :45 Z2 (at :10, insert 3X3 min Z4 @ 1 min jog)   
T: Trans: 0:45 Z2 (QC) &R 0:15 Z2   
W: S & 1:00 Z1 (at :15, insert 2x5 min Z4 @ 3 min spin ) 
R: R 1:00 Z2 (at :45, insert 5 min Z4) 
F: (S) & C   2:00 Z2  (insert 5 min Z4) 
S: R 1:15 Z1 to Z2 
Total Hrs: 9

S 2  hrs 3:45 R 3:15 

What I did: Not a whole lot! 
I had the flu. My tummy still isn't 100%

70.3 Ironman Accountability Week 12

70.3 Ironman Accountability 

Week 12

WK 12
Su: REST DAY 
M: S & R :45 Z2 (at :10, insert 5 min Z4) 
T: Trans: 0:45 Z2 (QC) & R0:15 Z2 
W: S B1:00 Z1(at :15, in 5 min Z4)
R: R 1:00 Z2 (at :45, insert 5 min Z4) 
F: (S) &   2:00 Z2   
S: R 1:00 Z1 to Z2 
Total Hrs: 8:45

S 2  hrs 3.45 R 3 

What I did: 

I did all the training but 1swim =-( so disappointed! 

I could have done the swim but I chose to do a different day and it back fired. Long story short I didn't get the swim in.
NO EXCUSES! 

70.3 Ironman Accountability Week 11

70.3 Ironman Accountability 

Week 11

WK 11 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog) 
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin) 
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog) 
F: (S) & C 2:30 Z2 
S: R 1:15 Z1 to Z2 
Total Hrs: 9:45

S 2  hrs C 4:15hrs R 3:30 hrs

(S) optional

What I did: 100%

Just like always I had to switch things around but I got it all in. 
I am going to put my ab workouts back in, 2 - 3 times a week. 

70.3 Ironman Accountability Week 10

70.3 Ironman Accountability 

Week 10

WK 10
Su: REST DAY
M: S &R 1:00 Z2 
T:  B Trans: 0:45 Z2 (QC) &R 0:30 Z2 
W: S &B 1:15 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 3:00 Z2
S:  R 1:30 Z1 to Z2 
S2-hrs B5-hrs R4-hrs 
Totals 11-hrs 


What I did: 

70.3 Ironman Accountability Week 9

70.3 Ironman Accountability 

Week 9

WK 9
Su: 
M: S & R 1:00 Z2 
T:  B Trans: 0:30 Z2 (QC)& R 0:15 Z2 
W: S & B 1:00 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 2:45 Z2
S:  R 1:15 Z1 to Z2 
Totals 10 -hrs
S2 -hrs B4:30-hrs R3:30-hrs 

What I did: 100%+
As usual I had to switch things around. 
It was our 16th

70.3 Ironman Accountability Week 8

70.3 Ironman Accountability 

Week 8

WK 8
Su:  Rest Day 
M: S &R 1:00 Z2 
T:  B Trans: 0:45 Z2 (QC)& R 0:15 Z2 
W: S &B 1:00 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 2:00 Z2
S:  R 1:00 Z1 to Z2 
Totals 9 -hrs 
S2-hrs B3:45-hrs R3.15-hrs 

My husband has been swimming with me and ran with me on Saturday. I love working out with him!!

What I did: 

70.3 Ironman Accountability Week 7

70.3 Ironman Accountability 

Week 7

WK 7
Su Rest Day 
M S &R 1:00 Z2 
T B Trans: 0:45 Z2 (QC)& R 0:15 Z2 
W S &B 1:00 Z1 (100+ RPM)
R R 1:15 Z2 
F B 2:30 Z2
S R 1:15 Z1 to Z2 
Totals 10-hrs
S2-hrs B4.15-hrs R3:45-hrs 



What I did: 100%+
I switched a few things around again.
NO EXCUSES!! My grandpa passed away

70.3 Ironman Accountability Week 6

70.3 Ironman Accountability 

Week 6

WK 6
Su:  Rest Day 
M: S &R 1:00 Z2 
T:  B Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & B 1:00 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 2:00 Z2
S:  R 1:00 Z1 to Z2 
Totals 9 -hrs 
S2-hrs B3:45-hrs R3.15-hrs



What I did:

70.3 Ironman Accountability Week 5

70.3 Ironman Accountability 

Week 5

WK 5
Su:  Rest Day 
M:S & R 0:45 Z2 
T:  B Trans: 0:30 Z2 (QC) & R 0:15 Z2 
W: S & B 0:45 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 1:45 Z2
S:  R 1:00 Z1 to Z2 
Totals 8-hrs
S2-hrs B3-hrs R3-hrs 


What I did:

70.3 Ironman Accountability Week 4

70.3 Ironman Accountability 

Week 4

WK 4
Su Rest Day 
M: S & R 0:30 Z2 
T:  B Trans: 0:30 Z2 (QC) & R 0:15 Z2 
W: S & B 0:30 Z1 (100+ RPM)
R:  R 0:45 Z2 
F:  B 1:30 Z2
S:  R 1:00 Z1 to Z2 
Totals 7 -hrs
S2-hrs B2.3-hrs R2.3-hrs 


What I did: