Methodical March Madness - Marty's Masochistical schedule
PLANNED final base week             ACTUAL             s b r w
    AM L PM Time         AM L PM Time  
03-Mar Monday     2k swim, 8m track 2     03-Mar Monday     2k swim, track (8) 6 x 800 @5k-10k pace w 200 mod recovery jog 2.25   2 8
04-Mar Tuesday 1 hr spin w 1leg drills strength/core 3.5m run w drills 2.25     04-Mar Tuesday 45min w 7 x 1 min leg drills 3.5m w drills strength/core 1.75   15 3.5 1
05-Mar Wednesday LT run intervals 2m warm up - 3 x (2mile @10k pace, 1 mile @ 42k pace), 1m cooldown (12 total)   35m w tempo behind group, 2.5k swim w 1k at LT 4.5     05-Mar Wednesday felt kinda beat - did 9 - 2m warm up, 6 tempo at sub LT, 1m jogdown   35m ride behind fast group (tempo) 3   35 9
06-Mar Thursday off 3.5m with drills ez strength stuff 1.25     06-Mar Thursday off 3.5 w 3 strides ez strength/2k swim w all easy, very depleted 1.5   2 3.5 1
07-Mar Friday off off off 0   07-Mar Friday off day (just work 10 hrs)     0    
08-Mar Saturday 5k race with long wm up & cool down (10 total) 1 hr spin   2.5     08-Mar Saturday 9m total (16:52 PR) 1 hr spin off 2.25   16 9  
09-Mar Sunday 60 ride with 6 x 8 minute tempos 2k swim 7m Z1 run 4 44 run, 115 bike, 5k swim 09-Mar Sunday 45mile ride w/ 5 x 8 min tempo 1.6k Z1 swim 4m Z1 run 3.75 1.6 45 4  
7 weeks out         16.5               14.5  
                  very happy about the 5k       s b r w
PLANNED run taper week             ACTUAL            
10-Mar Monday 3k swim weights 6m with strides 2.5     10-Mar Monday travel weary off 2k swim, 7m track (short speedwork) 2.25   2 7
11-Mar Tuesday 45 min with 1-leg drills   5m with 5 x 400 @ race pace 1.5     11-Mar Tuesday off 4m Z1 run w drills strength/core 1.5   4.5 1
12-Mar Wednesday 3.5m jog with strides   30m ride with 5 x 5 minute Z4 pace, swim Z1 1.5k 2.75     12-Mar Wednesday 6.5 w 20min tempo (Z4) off 30m tempo ride behind group 3   30 6.5
13-Mar Thursday 30min spin   4m jog w strides 1.25     13-Mar Thursday 2.8k swim off 3.5m run w drills 1.5   2.8 3.5
14-Mar Friday 2k Z1 swim   maybe 1-2mile jog 0.75     14-Mar Friday off off off 0  
15-Mar Saturday 10k race with wm up wm down (11m) clinic clinic 1.5     15-Mar Saturday as scheduled, 36:26 on long course (10.25k) swim 1.6k spin 40min 2.75   1.6 15 11
16-Mar Sunday windermere 60 Z1-Z2   6m Z1 run 4 34 run, 120bike, 6.5k swim 16-Mar Sunday 3m run 35m ride   2.5   35 3
6 weeks out         14.25               13.5  
      s b r w
PLANNED 1st build week             ACTUAL            
17-Mar Monday off off off 0     17-Mar Monday off off off  
18-Mar Tuesday hard brick 5 x (6 min, 3 minute) with wm up & down (~5 run, 20 bike)   4k swim 2.5     18-Mar Tuesday as sch but only 4x 3m jog 4k swim 3   4 14 7.5  
19-Mar Wednesday easy 8m Z1 jog strength,core 45m with group tempo work 4     19-Mar Wednesday 42min Z1 jog   40m fast, hard group ride (Z4-Z5b), 15 min run off bike 3.3   40 7.5
20-Mar Thursday 7 run with 3m speedwork   4k swim 2.25     20-Mar Thursday 3.4k swim (main set 10 x 50 on :40, 100 kick, 5 x 100 on 1:15, 100 kick, 10 x 50 on 37.5)   7m run (2 Z1, 4 Z2+-Z3, 1 Z1) 2.25   3.4 7  
21-Mar Friday strength, 2k swim   8m easy run       21-Mar Friday     strength / 7m Z1 run / 2400 Z1 swim (worn out) 2   2.4 7 1
22-Mar Saturday 60 ride with MS 150 team (Z1)   10m with 40min tempo 4.25     22-Mar Saturday 3 hr ride   3m Z1 run (legs beat) 3.5   48 3  
23-Mar Sunday 60 ride with windermere run 3 off bike run 5 easy 4.25 46 run, 185 bike, 10k swim 23-Mar Sunday rained out run 9 1.5 hr trainer with 5 x 5 min Z4 2.75   30 9
5 weeks out         17.25               16.8  
                              s b r w
PLANNED 2nd build week             ACTUAL            
24-Mar Monday 3m easy run   9m track 1.75     24-Mar Monday     8m track (michigan workout), 3.6K swim (with 8 x 200 at LT) 2.6   3.6 8
25-Mar Tuesday 1 hr with 1 leg drills 3.5 run w drills 4k swim 2.5     25-Mar Tuesday 40min spin w 1leg drills 3.5m Z1 jog work 1.2   14 3.5
26-Mar Wednesday 4m with strides strength,core 55 ride with tempo group work, 2m off bike 4.5     26-Mar Wednesday   3.5m Z1 jog w drills 40m fast, hard group ride (Z4-Z5b), 15 min run off bike 3   40 6
27-Mar Thursday 4k swim   8m with 4m tempo 2     27-Mar Thursday REST rest 2200 Z1 swim 0.75   2.2
28-Mar Friday 5 m run w drills strength,core   1.75     28-Mar Friday 8m run with 5 tempo   4k swim 2   4 8
29-Mar Saturday MS 150 ride     7.5     29-Mar Saturday 120 ride w/ 3x(30min Z1, 30min Z2, 30min Z4)     6   120
30-Mar Sunday off off off   34.5 run, 225 ride, 8k swim 30-Mar Sunday   9m Z1 run, 45min spin 2   15 9
4 weeks out         20     good ride, happy with training progress.         17.55  
   
Total for period (which you could call Build 1):
goal time vs actual time (hrs): week1 week2 week3 week4 total
68 62.35 91.69% 14.5 13.5 16.8 17.55 91.69% michigan workout: 1mile, 1200, 1mile, 800, 1mile, 400, miles at 10k, track stuff at sub 5k, very short walk rest between
goal bike vs actual (miles):  
645 512 79.38% 111 80 132 189 79.38%
goal run vs actual run (miles)
158.5 148 93.38% 37 35.5 41 34.5 93.38%
goal swim vs actual swim (kilometer): note: all swimming is SCY, I round up to K for convenience
29.5 31.6 107.12% 5.6 6.4 9.8 9.8 107.12%
goal weights vs actual (sessions):
6 4 66.67% 2 1 1 0 66.67%
notes: Missed a bit of my goal volume on the bike, tend to run out of time every week for one reason or another.  Clearly, run progress has gone well as I hit both a 5k and 10k PR and am feeling strong in general.  My swim to this point is decent but my higher-end speed is not there right now.  A few sprint workouts in April should help clear this up.