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%










CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/29/2012 - 5/5/2012
EXERCISE MINUTES CALORIES BURNED
REST DAY
RR5.67 180/142 60 503
Swim32laps 153/131 40 317
C 25.25miles 137/123 129 812
C 8.9miles 131/119 45 275
TransTM1.66 cd2-161/149 17 154
30lapsSwim146/131 45 320
RR ill 167/144 @4 40 353
C11.6miles 126/113 60 338
RR 6.22mil 170/147 71 611

507 3683


Let's Get Healthy,
Coach TIA