The Suckiest Suck Schedule that ever sucked a suck: don't try this at home unless you want to bomb your races.

PLANNED

ACTUAL

Time

28-Jul

Monday

easy run

swim 2.5k

1.5

28-Jul

Monday

47min jog

rained out

0.75

29-Jul

Tuesday

easy run

mastesr swim (3.5k)

1.75

29-Jul

Tuesday

49min jog

1.6k then rained out

1.5

1.6

5.5

30-Jul

Wednesday

swim 3k

group ride (40)

30-Jul

Wednesday

24min jpg

group ride 40, 1.7k swim

3.25

1.7

31-Jul

Thursday

easy run

master swim 4k

31-Jul

Thursday

42min jog

4k swim (felt weak)

1-Aug

Friday

3 hr ride easy steady (60)

swim 1k

easy 6 run

4.25

1-Aug

Friday

lazy - day off

mental break needed

2-Aug

Saturday

clermont run 10 with 5 tempo

spin 25-30

2.5

2-Aug

Saturday

12mile run

1.6k swim

1.6

3-Aug

Sunday

ride windermere 75

swim 2k easy

run 4 easy

swim 12k, ride 200, run 35

3-Aug

Sunday

95m ride 60 w group

4.8

14.3

PLANNED

ACTUAL

4-Aug

Monday

8m track

1.25

4-Aug

Monday

never good to run track after long ride, but group is more fun than solo work…

easy weights, 8m track (4 x 400, 3 x 1200) / 1.5k swim (wrecked)

2.25

1.5

5-Aug

Tuesday

easy short run (3)

bike with LT work (22)

master swim 4k

2.7

5-Aug

Tuesday

2.9k swim (very weak)

(skip LT bike, no use today)

50min trainer ride with 1 leg drills, 22min jog Z2+

2.5

2.9

6-Aug

Wednesday

easy swim (1.5k)

group ride (50), easy run off bike (2)

3.5

6-Aug

Wednesday

26min jog

donated blood

36m ride, 19min run

2.7

7-Aug

Thursday

light weights

tempo run (9)

1.75

7-Aug

Thursday

3k swim (8x 100 on 1:15, 8 x 50 on :35) kind of weak

run 3ez then rained out, go to Y, run 10min easy-22min tempo-5min easy on treadmill -felt good

2.25

8.5

8-Aug

Friday

30m ride with 5 x 4 minute LT+

easy 5m run, 3k swim

3.25

8-Aug

Friday

20m ride with 18minute LT+ (digging deep nowadays)

run 6.5, swim 2.4k w/ a bit of speed

2.7

2.4

6.5

9-Aug

Saturday

group ride (45)

long run (12)

4.25

9-Aug

Saturday

47m ride some w group

9m run (dragging)

3.7

10-Aug

Sunday

long ride (95)

4.8

11.5k swim, 242 ride, 39 run

10-Aug

Sunday

95 ride in shitty rain, hard efforts

nap

4.8

21.5

20.9

PLANNED

ACTUAL

11-Aug

Monday

3 run easy

4.5k swim

1.5

11-Aug

Monday

totally zapped

4.5k swim all Z2 stuff (10 x 100, 12 x 75, 12 x 50, some kick)

4.5

12-Aug

Tuesday

6m run with 6 x 400 speed

30m ride with 2 x 15 min LT

2.4

12-Aug

Tuesday

still semi zapped

5.5m run steady

bike trainer:
25min spin
12min LT-LT+
5min spin
13min LT-V02end
10min spin

1.8

5.5

13-Aug

Wednesday

4k swim

7m run w 3 tempo

13-Aug

Wednesday

much better

4k swim with pyramid set*

7m with 3 tempo (6:01, 5:54, 5:45)

2.5

14-Aug

Thursday

2k swim

20m ride with 2 x 7 min LT

4m jog w strides

14-Aug

Thursday

26m ride with 1 x 4, 3, 2min LT

4.5m jog with 5 strides, 1700 swim with 6 x 50 fast

2.75

1.7

4.5

15-Aug

Friday

off

travel

15-Aug

Friday

off

16-Aug

Saturday

Keys Coke

wm down

16-Aug

Saturday

race, wm down

no oomph whatsoever

1.2

17-Aug

Sunday

5k race (9 total)

spin

2.5

12k swim, 120 ride, 35 run

17-Aug

Sunday

race, wm down

felt beat. Too much intensity/not enough sleep in this week to race well

12.4

11.05

PLANNED

ACTUAL

18-Aug

Monday

didn’t feel like planning anything

18-Aug

Monday

6m easy run

0.75

19-Aug

Tuesday

19-Aug

Tuesday

1900 easy swim

6.5m Z2 run, 3600 swim w/ 5 x 200 on 2:15 interval (avg 2:07)

2.5

5.5

6.5

20-Aug

Wednesday

ride 50

20-Aug

Wednesday

30m ride w 2 x 20 min big gear (60rpm)

8m run (4 x 1 mile avg 5:40, Z4 on 2:30 rest)

2.8

21-Aug

Thursday

ride 26

21-Aug

Thursday

22m spin

light weights, 4700 yd swim w/ 4 x 300 descend (3:24, 3:18, 3:12, 3:03)

2.25

4.7

22-Aug

Friday

ride 26

22-Aug

Friday

8.5m run w 3 tempo (energy good=legs fried)

1.25

8.5

23-Aug

Saturday

long ride (80)

party

23-Aug

Saturday

70 w 24 fast

1900 ez swim

4.25

1.9

24-Aug

Sunday

sleep

long run (12)

15k swim, 160 ride, 40 run

24-Aug

Sunday

off

13.8

PLANNED

ACTUAL

25-Aug

Monday

big taper time

25-Aug

Monday

3m jog

2k easy swim

26-Aug

Tuesday

26-Aug

Tuesday

5m jog w 3 strides

0.75

27-Aug

Wednesday

27-Aug

Wednesday

2k easy swim

13m spin with 4 pickups

1.25

28-Aug

Thursday

28-Aug

Thursday

4m run

0.6

29-Aug

Friday

29-Aug

Friday

easy 1.4k swm

0.8

30-Aug

Saturday

Bahamas coke

30-Aug

Saturday

.33/16/3.1 w warm up/wm down

no run legs - finished 6th

31-Aug

Sunday

10k swim, 80 ride, 35 run

31-Aug

Sunday

mile swim

0.33

1.5

6.73

Total for period:

goal time vs actual time (hrs):

week1

week2

week3

week4

week 5

total

79.9

66.78

83.58%

14.3

20.9

11.05

13.8

6.73

75.16%

goal bike vs actual (miles):

842

580

68.88%

135

214

122

68.88%

goal run vs actual run (miles)

194

148.5

76.55%

30.5

76.55%

goal swim vs actual swim (kilometer):

60.5

49.7

82.15%

8.9

9.8

11.4

12.1

7.5

82.15%

goal strength session vs actual (sessions):

50.00%

Weekly Averages for 5-week Period

hours

run

bike

swim

13.356

29.7

116

9.94

averages are pathetic for local elite level racing, but for a lot of the month I was somewhere between apathy and indifference and just going through the motions. My plan is to get the next 4 weeks over 19 hrs per week, even if that requires 6 hours of an elliptical trainer on Sunday nights. Hopefully this will get me to USAT nationals in good enough shape to at least get top five in my AG and hang onto 3rd place in the coke series. i'm ditching all speedwork and going into base mode.

averages without the 5th week are not bad but not great…

15.0125

32.875

136

10.55

it's apparent that when my training dips below 17-18 hrs/week average my ability to run well off the bike goes out the window. I could have told me that a couple years ago…note the "F" and "D" percentage rates in the total columns!