Marty's Jammin June
PLANNED taper             ACTUAL             s b r w
    AM L PM Time         AM L PM Time  
2-Jun Monday     8m track, 3k swim 2.5     2-Jun Monday     7.5m track (3x 1 mile), 3.8k swim (9 x 200s) 2.3   3.8 7.5
3-Jun Tuesday 50min trainer ride 6m run 1.5k swim 2.25     3-Jun Tuesday   45min ride w pickups 6m easy run 1.6   15 6
4-Jun Wednesday 3k swim, 1 hr bike with 20 tempo     2     4-Jun Wednesday 2.2k swim, 50min bike w 15min tempo   1 hr run 3   2.2 18 8
5-Jun Thursday     4m jog with strides 0.7     5-Jun Thursday off     0  
6-Jun Friday     30min spin, 1k swim 0.75     6-Jun Friday 1.4k swim 30min spin 10min jog 1.2   1.4 10 1.5
7-Jun Saturday Tampa/Davis Island     2     7-Jun Saturday warm up, race - 5th in 54:50 3m jogdown   2   1 17 7
8-Jun Sunday long ride     3   8-Jun Sunday 60 or so, fun fast break at St Pete library ride   3   60
          13.2        
                             
PLANNED base             ACTUAL         13.1   s b r w
9-Jun Monday     7m track, 3k swim 2.25     9-Jun Monday     7m track (1 x 1 mile, 3 x 800 neg split) / 3.6k swim (2 x (4 x 200 free LT on 2:30, 3 x 100 easy stuff 1:35) 2.25   3.6 7
10-Jun Tuesday 20mile spin   8m easy run 2     10-Jun Tuesday   15mile spin 7.5 mod pace run 1.8   15 7.5
11-Jun Wednesday 4k swim   55 group ride, 2 run off bike 4.25     11-Jun Wednesday 1.5k swim easy   50m ride, 3m run 3.5   1.5 50 3
12-Jun Thursday     1 hr run 1     12-Jun Thursday   25min run 30 min run easy 0.95   7
13-Jun Friday 4k swim   brick workout 2.5     13-Jun Friday     6m jog, 3k swim 2   3.1 6
14-Jun Saturday long run 2.5hr spin 3k swim 5     14-Jun Saturday 10m run 50m ride tired 4   50 10
15-Jun Sunday 80m ride some with group 1-2 run off bike   4 13k swim, 220 bike, 42 run 15-Jun Sunday 65m w fast group 2.2k swim easy   3.75   2.2 65
          21               18.25  
      s b r w
PLANNED base (big week)             ACTUAL            
16-Jun Monday   7m easy run 1     16-Jun Monday     1 hr trail run 1   7.5
17-Jun Tuesday 4k swim 1 hr spin 10k run 3     17-Jun Tuesday 3.6k swim 15mile spin 10k easy run 2.8   3.6 15 6.5
18-Jun Wednesday 1.5k easy   50m ride - 4m run 3.5     18-Jun Wednesday   3m easy, drills 40m ride @ LT - 3m run 2.8   40 6
19-Jun Thursday 5k swim   8m run w 2m speedwork 2.75     19-Jun Thursday lazy   9m run w 3 tempo (LT-5/10), 2k swim ez 2   2 9
20-Jun Friday 30m trainer w 5 x 4 min LT   10k easy, weights 2.75     20-Jun Friday 4k swim* 18 mile spin   2   4 18
21-Jun Saturday 70m ride - sit in group 2k swim   4.25     21-Jun Saturday 47 ride easy 1k swim   3   47
22-Jun Sunday 10m bike, sprint tri, 3m run ez 20m spin   3 13k swim, 210 bike, 37 run, 1 weight 22-Jun Sunday wm up, race, run 3 ride 30 easy   pathetic drafting on the part of the elite field 3.5   1 48 7.5
1 week out         20.25               17.1  
                              s b r w
PLANNED base (big week)             ACTUAL            
23-Jun Monday     7m easy run, 3.5k swim 2.5     23-Jun Monday     as scheduled w 4 strides 2.5   3.5 7
24-Jun Tuesday swim 4k   8m run w 2.5m speedwork 2.5     24-Jun Tuesday sleep   8m run w V02max: 8 x (200 5k pace, 200 fast, 400 recovery), swim 1.6k (very tired, has been a while) 2.5   1.6 8
25-Jun Wednesday 1.5k swim, weights   60 ride 3 easy run 4.5     25-Jun Wednesday 3.8k swim - main set 5 x 500 LCM on 6:30 interval (ouch)   20min Z1 run - 50 ride -15 easy -30 intense group, 5 ez- 14 min Z2 run 4.5   3.8 50 4.5
26-Jun Thursday 4k swim   6m easy with strides 1.75     26-Jun Thursday 3.5k swim   4m easy, sprained ankle on trail damnit. 1.75   3.5 4
27-Jun Friday   10mile spin   0.5     27-Jun Friday nothing.      
28-Jun Saturday race, run 6, ride 30     3.25     28-Jun Saturday run 1, ride 4, swim .5, Deerfield Beach tri, run 2, ride 20   3rd, bad swim, good run 3.25   1 35 5.5
29-Jun Sunday ride 60   run 5 4 12.5k swim, 175 ride, 38 run 29-Jun Sunday tired 1 hr spin on trainer 1   20 0
          19               15.5  
                             
 
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
73.45 63.95 87.07% 13.1 18.25 17.1 15.5 87.07% 20-Jun swim LC meters: 200 wm up (I was late)
16 x 100 desc 1-4 on 1:30
8 x 200 desc 1-4 on 3:00
8 x 50 kick
4 x 25 sprint 12.5 easy 12.5
100 easy
goal bike vs actual (miles):  
680 573 84.26% 120 180 168 105 84.26%
goal run vs actual run (miles)
144 136 94.44% 30 40.5 36.5 29 94.44%
goal swim vs actual swim (kilometer):
39.5 42.8 108.35% 8.4 10.4 10.6 13.4 108.35%
goal strength session vs actual (sessions):
2 0 0.00% 0 0 0 0 0.00%
Comments: cycling strength and speed are good.  Running is better than last year and was pretty happy with the deerfield beach tri, ran strong after pushing the pace on the bike.  The swim is holding me back right now.  My top end speed seems to have gotten lost in the races and I am coming out near too many fast guys and am getting sucked in by 'the pack.'  Plan to alternate some big swim-bike with big-run weeks in July-August to hit a couple fast ones late season.  Not impressed with the blatant drafting I'm seeing on the part of some of the younger competitors (and some guys who know better).
4 week averages: time 15.9875 hours
run 34 miles
bike 143.25 miles
swim 10.7 kilometers