Marty Gaal January 2003 - Take it or leave it.
PLANNED               ACTUAL          
    AM L PM Time         AM L PM Time
1-Jan Wednesday   32 mile hill ride   2     1-Jan Wednesday   32 mile hill ride   2
2-Jan Thursday     9m run (14 x 400 at 10k w 100 jog), 2200 swim 1.5     2-Jan Thursday     9m run (14 x 400 at 10k w 100 jog), 2200 swim 1.5
3-Jan Friday   6.5m jog, 1300 easy swim situps, pushups, light leg work 1.5     3-Jan Friday   6.5m jog, 1300 easy swim situps, pushups, light leg work 1.5
4-Jan Saturday 7m run 20m ride   2     4-Jan Saturday 7m run 20m ride   2
5-Jan Sunday 35m ride     2 totals, 87 ride, 22.5 run, 3700 swim 5-Jan Sunday 35m ride     2 total: 22.5 run,  87 ride, 3.7k swim
PLANNED         9     ACTUAL         9
6-Jan Monday off 3m jog 7m track 2     6-Jan Monday off 3m jog 7.5m track - 1mile, 1200, 1 mile, 800, 1 mile, 400 (5:31, 4:04, 5:38, 2:43, 5:29, :74 2
7-Jan Tuesday 45 min trainer 5m easy jog weights 2     7-Jan Tuesday 21min spin 5m easy jog weights 2
8-Jan Wednesday   weights/swim 10m w tempo 2     8-Jan Wednesday   weights/1200 swim 12m w tempo 2.5
9-Jan Thursday 45min trainer 5m easy jog   1.5     9-Jan Thursday nada 6m easy jog situps 1
10-Jan Friday weights swim 6m run   2     10-Jan Friday   weights 1400 swim 5m jog 1.75
11-Jan Saturday 10k 20 spin   2.5     11-Jan Saturday 7.5m easy run 1500 easy swim   1.5
12-Jan Sunday 50m ride 6 easy run   3.5 total: 100 ride, 50 run, 2-3k swim 12-Jan Sunday 50m ride 3.5 easy run   3.5 total: 55m ride, 49.5m run, 4k swim, 2 weights
          15.5               14.25
comments: Was apathetic about riding this week as it currently a low priority, and now is the time of year to be lazy.  Running is going well, feeling strong.  
PLANNED               ACTUAL          
13-Jan Monday weights/ swim   8m track 2     13-Jan Monday off 3m Z1 jog 7m track (1mile, 4x400, 1mile) at 5:29, :78s, 5:10 (Z4, Z4, Z5a) 2
14-Jan Tuesday 45 min trainer 5m easy jog   1.5     14-Jan Tuesday 2k swim Z1 5m Z1 jog off 1.3
15-Jan Wednesday   weights/swim 8m w tempo 2     15-Jan Wednesday off weights 50 min trainer spin w 8 x 1 min 1 leg drills 1.5 day off from  running - .legs fried.
16-Jan Thursday 45min trainer 7m easy jog   2     16-Jan Thursday off   7m Z2 trail run w 2 x 1min pickups 1
17-Jan Friday weights swim 4m run   1.5     17-Jan Friday off weights/swim 1.5k 5m Z1 jog 2
18-Jan Saturday 5k race 25 spin   2.5     18-Jan Saturday 5k race (17:46) (8m total) 1 hr spin 2k swim 3
19-Jan Sunday 50m ride 6 easy   3.5 total: 105 ride, 46 run, 2-3k swim 19-Jan Sunday 3.5m Z1 jog 47m ride off 3.5 total: 38.5run, 85 ride, 5.5k swim
          15               14.3
felt flat at the 5k, ran too far the day before.  Energy levels ok in general.  Getting up to do anything in the AM is still tough though.  
PLANNED               ACTUAL          
20-Jan Monday   3m z1 jog 8m track 1.5     20-Jan Monday   3m Z1 jog 7m track (6 x 800 @ 2:37avg, 3 strides) 2
21-Jan Tuesday weights/6m jog off 45m spin 2.2     21-Jan Tuesday     6m Z1 w 4 strides 1
22-Jan Wednesday   weights/swim 12m w tempo 2.8     22-Jan Wednesday lift/1600 swim off 12m w tempo / 15min spin 3
23-Jan Thursday 45m spin 8m jog   2     23-Jan Thursday   5m easy w strides   1
24-Jan Friday weights/swim 5m easy   1.8     24-Jan Friday   5m easy w strides 45min spin 1.5
25-Jan Saturday 10m w speed 45m ride   4.5     25-Jan Saturday 30m hill ride 1500 ez swim 11m run w 3miles tempo 4
26-Jan Sunday 8m ez 20-30m spin   2.5 total: 90 ride, 60 run, 2-3k swim 26-Jan Sunday 4m jog tired, took rest of the day off 0.6 total: 50 ride, 53 run, 3k swim
          17.3               14.3
good run week, motivation for riding is not there yet, it's not crucial at this point but will need to become priority by mid-feb.
PLANNED               ACTUAL          
27-Jan Monday   weights/swim 8m track 2.5     27-Jan Monday     2.5k swim, 7m track w 400,400,800,1600,800,400,400 build through 2.5
28-Jan Tuesday 45m spin 5m jog   1.5     28-Jan Tuesday 42min spin w 1 leg drills 3m Z1 jog w 4xstrides weights 2
29-Jan Wednesday   weights/swim 8m w tempo 2.5     29-Jan Wednesday   2.1k swim 12m run w 3 tempo 2.25
30-Jan Thursday 45m spin 6m jog   1.5     30-Jan Thursday   weights/1.6k swim   1.5
31-Jan Friday weights/swim 3m easy   1.5     31-Jan Friday   3m Z1 jog w 4xstrides 30min spin 1 188.5 run for month
1-Feb Saturday RDV 5k 20m spin   2     1-Feb Saturday 5k - 17:24, 7m total 1hr spin   2
2-Feb Sunday 50m ride 2m easy   3.5 total: 100 ride, 40 run, 2-3k swim 2-Feb Sunday 45m hill ride 8.5m Z1 run   4 total: 80 ride, 40.5 run, 6.2k swim
          15               15.25
would've liked a faster 5k, but am feeling pretty strong on the run and despite not swimming or riding much volume I feel like my form and strength are right there.  Weights 2x per week is great.
                           
Total for period (which you could call Base 1): 188.5 m running, 360 miles riding, 22.5 k swim, 8 weight sessions
goal time vs actual time (hrs):
71.8 67.1 93.45%
goal bike vs actual (miles):
483 360 74.53%
goal run vs actual run (miles)
218.5 188.5 86.27%
goal swim vs actual swim (kilometer):
14 22.5 160.71%
goal weights vs actual (sessions):
13 8 61.54%
comments: try this at home.  If you can come within 10 percent of your goal training, you're doing well.  We all know how hard it is to find time, energy, and motivation.