Marty Gaal's Pfenomenal February Training schedule: The Eye of the Putty Tat
PLANNED               ACTUAL             s b r w
    AM L PM Time         AM L PM Time  
3-Feb Monday   3m Z1 jog 2k swim, 7m track 2     3-Feb Monday   3m Z1 2.7k Z1 swim, 7m track (2000, 4 x 800 at 5k pace w 400 between 6:41, 2:36, 2:36, 2:35, 2:31) 2.5 weight 159.5 2.7 10
4-Feb Tuesday 45m spin w 1leg drills weights 5m Z1 jog 2.25     4-Feb Tuesday nope weights 6m Z1 jog 1.75   6 1
5-Feb Wednesday 2k swim   12m run w 3m tempo 2     5-Feb Wednesday 20min spin   12m run w 2miles tempo, 15min spin 2.5   5 12
6-Feb Thursday 45min spin w 5  x 1 min pickups 3m Z1 jog w 4 strides weights 2     6-Feb Thursday off 50min spin, no pickups weights/2k Z1 swim 2   2 16 1
7-Feb Friday 2k swim 3m Z1 jog w 4 strides   1   7-Feb Friday   3m Z1 run w 4 strides 2.7k Z1 swim 1.5   2.7 3  
8-Feb Saturday 5k race, 7m total 40 mile Z1 spin   3     8-Feb Saturday 5k (17:49), 8m total 45m Z1 w hills   3.75   45 8  
9-Feb Sunday CPR class First aid class 10m run w 2-3m tempo, 20min spin 2 total: 50 run, 70 ride, 6k swim 9-Feb Sunday class class took it off      
          14.25     Sunday I was pretty tired, didn't have much free time, and it was lousy out. If it was nice I would have run, but won't argue with the rest.  Next week should be high volume.  
PLANNED               ACTUAL         14   s b r w
                             
10-Feb Monday 1 hr spin w optional pickups   9m track 2.5     10-Feb Monday read paper, drank coffee 45min spin w 3 x 2 min pickups 9m w 15 x 220 @ :40 on 1:00 interval 2.25   15 9
11-Feb Tuesday weights, 2k swim 6m Z1 run off 2.25     11-Feb Tuesday tired forgot shoes 5.5m Z2 run, 3k swim 1.75   3 5.5
12-Feb Wednesday 45m spin w 1 leg drills   10m w 6miles of in out (Z5a - Z4 effort by mile) 2.25     12-Feb Wednesday slept weights per schedule 2m wmup (5:30, 6:06, 5:29, 6:23, 5:26, 6:18) 2m wm down - 25min spin after 2.25   6 10 1
13-Feb Thursday 45m spin 4m Z1 jog w 4 strides off 1.5     13-Feb Thursday very slow 26 min Z1 jog 15m Z1 ride   1.25   15 3.5
14-Feb Friday weights, 2k swim 6m Z2 run with 4 strides   2     14-Feb Friday 3.4k swim   5m Z2 w 4 strides 1.75   3.4 5
15-Feb Saturday cady way 50   10m Z2 jog with 6 x 1-2 minute accelerations 4     15-Feb Saturday 45m ride w some speed   9m easy run 3.75   45 9
16-Feb Sunday windermere 60 - run 2 off bike 2k swim 4m Z1 jog 4.5 total: 51 run, 152 ride, 6k swim 16-Feb Sunday wind 60 slept 6.5m Z2 run 4.25   60 6.5
          19               17.25  
best bike week in a while     s b r w
PLANNED               ACTUAL            
17-Feb Monday off   10m w track 1.5     17-Feb Monday 2k swim loosen up   8m (4 x 400 ~77 avg, 1 lap ez, 3 x 1200 at 5k+5 pace, last 300 kick it, averaged 3:57) 2.25   2 8
18-Feb Tuesday weights, 2k swim 45min spin with 4 x 2min tempos   2     18-Feb Tuesday weights, 1.2k swim need recovery off 1   1.2 1
19-Feb Wednesday 20mile spin 8m Z1 w strides 40 mile ride w pickups 4     19-Feb Wednesday 1 hr Z1-Z2 ride 5m Z1 run w 4 strides 1.5 hr high Z2 ride 3.25   50 5
20-Feb Thursday weights, 3k swim 6m Z1 w strides off 2     20-Feb Thursday   6m Z1 run 3k swim, weights     3 6 1
21-Feb Friday fast brick sess (2.5hr) USAT clinic USAT clinic 2.5     21-Feb Friday moderate brick -12min run, 10min bike Z1 then 4 x(6min bike Z2, 3 min run Z4) 10min Z1 jogdown   2.2K swim 2.25   2.2 14 5
22-Feb Saturday 4k swim USAT clinic 6m Z1 with 20min tempo 2     22-Feb Saturday 3K swim (800 wm up, 300 kick, 6 x 75 desc, 9 x 100 desc 1-3, 6 x 50 on :35, wm down   7.5 Z2 run 2   3 7.5
23-Feb Sunday USAT clinic 60m Z2 ride in hills 8m Z1 run w pickups 4.5 total: 44 run, 150 ride, 9k swim 23-Feb Sunday   50m hills & 3.5m run off bike   3.25   50 3.5
          18.5               14  
                Clinic was good, training time not so good…       s b r w
PLANNED               ACTUAL            
24-Feb Monday   3m Z1 jog 7m track 2     24-Feb Monday     2k swim, 8m track was 3m wm up, 3 x (1 mile @ 10kpace, 400 fast), short rest (I bagged the 400s felt whipped avg 5:35 miles), 1.5m wm down 2.25   2 8
25-Feb Tuesday weights, 2k swim 45min spin with 4 x 2min tempos   2     25-Feb Tuesday 50min spin class, 2k swim off 5.5m Z1-Z2 run with 5 strides 2.25   2 15 5.5
26-Feb Wednesday 1hr spin   10m Z1 with climbs 2.5     26-Feb Wednesday   weights/core 11m Z1-Z2 run (1:17 hr) 2     11 1
27-Feb Thursday weights, 2k swim 7m w 2 mile short track stuff   2     27-Feb Thursday   run 6 with drills/strides swim 2.5k   weight 155.5 2.5 6
28-Feb Friday 8m Z1 run w 6 strides wedding stuff wedding stuff 1.25     28-Feb Friday 40mile ride in hills travel   2.25   40
1-Mar Saturday 30-40m ride? 4m jog w 4 strides wedding stuff 2     1-Mar Saturday 9 run with 5k race (3rd, 17:39 on beach) 1 hr spin   2.5   17 9
2-Mar Sunday travel travel 10m Z1 run w pickups or 30 ride 2 total: 49 run, 80 ride, 4k swim 2-Mar Sunday 30 mile spin 8m Z1 run 2.75   30 8
          13.75               14  
   
Total for period (which you could call Base 2):
goal time vs actual time (hrs): week1 week2 week3 week4 total
65.5 59.25 90.46% 14 17.25 14 14 90.46%
goal bike vs actual (miles):  
412 423 102.67% 66 141 114 102 102.67%
goal run vs actual run (miles)
194 170 87.63% 39 48.5 35 47.5 87.63%
goal swim vs actual swim (kilometer):
23 31.7 137.83% 7.4 6.4 11.4 6.5 137.83%
goal weights vs actual (sessions):
8 6 75.00% 2 1 2 1 75.00%
note: while this period is 'base' for swimming and cycling, I'm obviously doing a lot of LT/ V02 Max work on the run. 
that's due to serious run speed being my major limiter and a 10k goal race in March..
comments: came pretty close to goals and am about 95% happy with how things are going. 
My volume is always lower than I would really like, but I'd need to quit school or the job to get more in!