Marty's Arrythmic April - brought to you in 3D!
PLANNED 3rd build week             ACTUAL           s b r w
    AM L PM Time         AM L PM Time
31-Mar Monday 2m easy jog 3k swim 9 track 2.5     31-Mar Monday   3m ez 3k swim, 7m track 2.5 3 10
01-Apr Tuesday 1hr spin class 3.5 easy strength/core 2.25     01-Apr Tuesday sleep strength,core 4.5 ez 1.25 4.5 1
02-Apr Wednesday 10m with 40min tempo   60 with group ride, 2m transition run 4.75     02-Apr Wednesday 3.2k swim (8 x 50 build, 1400 straight Z2, 4 x 50 fly)   45m ride w 4 mile off bike 4 3.2 45 4
03-Apr Thursday strength/core   5k swim 1.75     03-Apr Thursday off 9m with 34 min tempo/fartlek workout* core/strength 1.7 9 1
04-Apr Friday mod effort brick 4 x (10-5) (20 bike, 6 run)   4k swim 3   04-Apr Friday bike in shop, timing of week makes this one a miss   3m run -3200 swim - 3m run 2 3.2 6  
05-Apr Saturday 30mile spin w short accel off   2     05-Apr Saturday 1.75 hr spin w 2 x5min race pace     1.75 35  
06-Apr Sunday warm up, clermont olympic d & jog 4 more (32 bike, 11 run) 30m ride after   5 43 run, 202 bike, 14k swim 06-Apr Sunday warm up, race, warm down tired   3.5 2 40 10  
3 weeks out         21.25      
                          16.7
PLANNED recovery week             ACTUAL           s b r w
07-Apr Monday off off off 0     07-Apr Monday off     0
08-Apr Tuesday 3k swim off 3m with strides 2     08-Apr Tuesday     40min jog 0.75 4.5
09-Apr Wednesday off off 40 with group, 2 m easy off bike 2.5     09-Apr Wednesday 1800 swim 3m jog w drills 30min spin 1.75 1.8 10 3.5
10-Apr Thursday 6m with 3 tempo strength/core 2k swim 2.25     10-Apr Thursday   3m jog w strides 1600 swim 1.25 1.6 3.5
11-Apr Friday 45min spin 3 with strides   1.25     11-Apr Friday   32 min spin w 3 x 1min fast   0.6 10
12-Apr Saturday Escape from Ft Desoto (sprint), warm up and down     2     12-Apr Saturday 40min warm up, race, 2m jog down, 9 m spin     2 1.2 25 6
13-Apr Sunday 60 miles fast group ride     3 21 run, 105 bike, 6k swim 13-Apr Sunday 95mile ride     5.25 95
2 weeks out         13               11.6
    s b r w
PLANNED peak week             ACTUAL          
14-Apr Monday strength/core   6 w strides 1.75     14-Apr Monday 1600 ez swim   7m run w 4 x 1200 (1000pace, 200 kick) 2 1.6 7
15-Apr Tuesday mod-hard brick 4 x (8min, 4 min) (20 bike 6 run)   3k swim w 1.5 at LT 2.5     15-Apr Tuesday recover from last couple days   4m ez jog 0.6 4  
16-Apr Wednesday 3 easy run   40m with group, 3 fast off bike 3     16-Apr Wednesday 3.6k swim w pyramid   55m ride, 1.5m (8:02) fast off bike, .5 cooldown 3.8 3.6 55 2
17-Apr Thursday 4k w 1.5k at LT off off 1     17-Apr Thursday   36min run w drills   0.75 5  
18-Apr Friday 1 hr spin w 8 x 2 to race pace   8m w 4 tempo 2     18-Apr Friday   1hr 20min ride w 4 x 5 min big hard gear effort 3k swim (w short speedwork) 2.5 3 30
19-Apr Saturday 30m with 5 x 5 min to race pace 3k w 1k @ V02 max 5m w strides 3     19-Apr Saturday 3.5m jog   4m jog w 4 x 1:30 1.25     7.5  
20-Apr Sunday 35m with 20@ race pace     2 31 run, 145 bike, 10k swim 20-Apr Sunday     15m spin, 1.5mile jog 1.25 15 1.5
1 week out         15.25               12.15
                  was very lazy this weekend.  Gonna pick up effort on Tuesday wed next week.         s b r w
PLANNED taper week             ACTUAL          
21-Apr Monday     6m with 6 x 400 @ race pace 1     21-Apr Monday   2400 swim per schedule 2 2.4 6
22-Apr Tuesday 3k swim 45min spin 3m with strides 2     22-Apr Tuesday off 3.5m jog w drills 50min trainer workout, w 5 x 2min build to Z5a 1.25 16 3.5
23-Apr Wednesday 3m easy jog   25m ride with 10 tempo, 1m off bike 1.75     23-Apr Wednesday 1.8k swim w short speedwork   50minute ride with 1 x 3min fast, 6 x 30 sec sprints, 1 x 3min fast, then 1m racepace run, 1m easy jog, 20min spin 2.5 1.8 25 2
24-Apr Thursday 3k swim   3.5m with strides 1.75     24-Apr Thursday 34min Z1 jog   2k swim with short speedwork 1.25 2 4.5
25-Apr Friday 35 min spin with 3 x 3min tempo, 1k swim 3m with strides   1.5     25-Apr Friday   3m jog w 4 strides   0.5 3.5
26-Apr Saturday off off   1     26-Apr Saturday 30min spin, 1k swim     1 1 10
27-Apr Sunday St Anthony's & 2m jog     2.25 26 run, 90 bike, 7k swim 27-Apr Sunday warm up, race (5th, 1:56:39), jog 1 mile   3 2 30 8.5
          11.25               11.5
                           
Total for period (which you could call build/peak):
goal time vs actual time (hrs): week1 week2 week3 week4 total *34min tempo/fartlek - 10min sub-LT, 5 x (2min LT, 2min sub LT), 6 min sub-LT
60.75 51.95 85.51% 16.7 11.6 12.15 11.5 85.51% simulates the effect of a brick run without the bike
goal bike vs actual (miles):  
542 441 81.37% 120 140 100 81 81.37% pyramid swim = 8 x 50, 4 x 100, 2 x 200, 4 x 100, 8 x 50 on 1:15 up, 1:10 down
goal run vs actual run (miles)
121 116 95.87% 43.5 17.5 27 28 95.87%
goal swim vs actual swim (kilometer):
37 33.4 90.27% 11.4 4.6 8.2 9.2 90.27%
goal weights vs actual (sessions):
4 2 50.00% 2 0 0 0 50.00%
comments: for the relatively low volume on the bike and run this spring season, I'm pleased with the results.  I am reasonably sure that the ab cramps I had on the run at St. Anthony's (right off the bike but bad after 2 miles) were more related to swimming and biking at fast race effort levels without having the real deep base in the '03 season necessary to hammer and still feel fine .  My leg turnover was good, but a fast 10k in a triathlon is dependent on strength as well as speed.  More mileage!