Tour de Marty: The Maillot Jaune of the Local Sports Pub and his stealth training secrets revealed in a tell-all spreadsheet full of fact and fiction…
PLANNED               ACTUAL             s b r w
    AM L PM Time         AM L PM Time  
30-Jun Monday unplanned           30-Jun Monday     50min spin w 1leg drills , 2.8k swim easy 1.75   2.8 17
01-Jul Tuesday 4k swim 45min spin weights, 6m run w 16 x 100 strides 3     01-Jul Tuesday 3.7k swim (the kids are killing me) 1 hr spin as scheduled 3.25   3.7 18 6.5 1
02-Jul Wednesday 5k swim   50m ride, 3m easy run 4.25     02-Jul Wednesday 2k easy swim   10k easy run 1.75   2 6.2
03-Jul Thursday 5k swim 5m run w strides weights 2.5     03-Jul Thursday   30mile with 3 x 15min big gear 4.5k swim with 200s fast 2.75   4.5 30
04-Jul Friday 5k time trial, 8m total run 40m ride   3.5     04-Jul Friday 5k, 8m total 30m spin   3   30 8
05-Jul Saturday 50m ride easy 1.5k swim 10m run 3.5     05-Jul Saturday 46m ride   10m run 3.5   46 10
06-Jul Sunday 100 mile ride some w fast group   8m run 6 15.5k swim, 255 ride, 40m run, 2 weights 06-Jul Sunday 70 some fast 1.5k easy swim, 4m evening jog 4   1.5 70 4
          22.75        
                          20  
PLANNED               ACTUAL             s b r w
07-Jul Monday off     0     07-Jul Monday off     0  
08-Jul Tuesday 4k swim   9m w 4 tempo 2.25     08-Jul Tuesday 3.6k swim   8m with 4 tempo (6:07) 2.1   3.6 8
09-Jul Wednesday 4k swim 4m run with strides 40m with 2 x 10k time trial 3.5     09-Jul Wednesday f*cking lazy 3.5run with drills 1.25 hr spin with 20 minute @ LT+ 1.75     28 4
10-Jul Thursday 4k swim   6m with strides 1.75     10-Jul Thursday 3.5k swim 18m spin 6.5m run with 4 x 400 @ ~77, break, 4 x 200 at :37 3.2   3.5 18 6.5
11-Jul Friday   10m spin   0.5     11-Jul Friday   2.3k swim with some pickups   0.8   2.3
12-Jul Saturday St. Pete coke race 8m jog   2.5     12-Jul Saturday 4th, 52:37 3m jogdown fast bastards 2.5   2 20 7
13-Jul Sunday 60 ride   4m jog 3.5 13.5k swim, 130 ride, 33 run 13-Jul Sunday day off collect thoughts don’t worry
be happy		 0  
          14               10.35  
      s b r w
PLANNED               ACTUAL            
14-Jul Monday     track / 3k swim 2.25     14-Jul Monday     8m track (13 x 400), 3.5k swim 2.5   3.5 8
15-Jul Tuesday unplanned     2     15-Jul Tuesday 3m jog 10m spin, 2.5m run, 5m spin 800 swim (lightning) 2   0.8 15 5.5
16-Jul Wednesday 4k swim   run-group ride-run 3.5     16-Jul Wednesday 3.7k swim w/ 10 x 100m on 1:20 hold 1:13 or so 10k with 3 a bit faster than my normal slow 40 ride with group 4   3.7 40 6.2
17-Jul Thursday     9m with 5 tempo sub LT 1.5     17-Jul Thursday   weights, 1k easy swim 10m run (with 2LT-1 back off-2LT tempo) 2.5   1 10 1
18-Jul Friday 4k swim easy 15 spin weights/4 run easy 2.75     18-Jul Friday 3.8k swim (21 x 100 pull - 5 on 1:20, 5 on 1:15, 5 on 1:10, 6 on 1:05)     1.25   3.8
19-Jul Saturday 11m long run 30m spin 2k swim 4     19-Jul Saturday 1 hr spin   35min run (long run stormed out) 1.55   22 4.5
20-Jul Sunday 80 long ride   6 run 5 13k swim, 170 ride, 50 run, 1 weight 20-Jul Sunday 60 ride steady 1.1k swim ez 10m run steady 5   1.1 60 10
          21               18.8  
                              s b r w
PLANNED               ACTUAL            
21-Jul Monday     track / 3k swim 2.25     21-Jul Monday     track (6 x 800 desc effort by 2) / 3k easy swim 2.5   3 8
22-Jul Tuesday swim ez 2k   1.5 hr spin w 2 x (15min LT+ followed by 4minute all out run) 2     22-Jul Tuesday   22mile ride (include 2 x 12 min LT with 8min spin between) 20min jog, swim 4k 2.75   4 22 3
23-Jul Wednesday easy ride 25   7m run with 3.5 tempo 2     23-Jul Wednesday   weights 7.5m run w tempo:
3 easy
3 tempo (5:46, 5:43, 5:35), 1.5 easy		 2   7.5 1
24-Jul Thursday hard swim 4k easy ride 15 easy run 4 2.5     24-Jul Thursday   18m ride with 2 x 6 minute LT+, 6 min spin between, run 12 minute easy swim 4.4k w some LT stuff 2.25   4.4 18 1.5
25-Jul Friday off           25-Jul Friday 500 yds easy swimming     0.2   0.5
26-Jul Saturday Ft Lauderdale coke race     3     26-Jul Saturday warm up, super sprint, no run cooldown as I resprained an ankle… 8m bike cool down (too late, the lactic acid ate my muscles up anyway but I did win the race for a change of pace! 2   1 20 3
27-Jul Sunday long ride 60 run 8   4 10k swim, 30 run, 150 ride 27-Jul Sunday 1 hr 5 min bike trainer 1.9k easy swimming 2   1.9 22
          15.75               13.7  
                             
 
Total for period (which doesn't correlate to any 'name' except 'race a lot and train hard while resting when necessary'):
goal time vs actual time (hrs): week1 week2 week3 week4 total
73.5 62.85 85.51% 20 10.35 18.8 13.7 85.51%  
goal bike vs actual (miles):  
705 496 70.35% 211 66 137 82 70.35%
goal run vs actual run (miles)
153 127.4 83.27% 34.7 25.5 44.2 23 83.27%
goal swim vs actual swim (kilometer):
52 54.6 105.00% 14.5 11.4 13.9 14.8 105.00%
goal strength session vs actual (sessions):
2 3 150.00% 1 0 1 1 150.00%
Summary: the total volume is not where I want it to be, but what else is new.  Have been getting some good, meaningful intensity in by skipping the normal group rides and doing some time trial pace work on my own.  Also been consistent about the tempo runs, we were good on that in the early season but fell off the wagon after St. Anthony's.
- Not happy about my weak ankles rolling left and right, but they are slight injuries compared to what I've been seeing other people turn up with, so hey, a little pain adds character!
- Very happy about my first triathlon win of the season at a very physically/mentally demanding race, the Ft. Lauderdale super sprint. Nothing but redlined pain tolerance (and a bit of luck) for 40 minutes!