May Madness - Marty Style
PLANNED taper             ACTUAL             s b r w
    AM L PM Time         AM L PM Time  
5-May Monday     1800 swim, 6m ez run 1.5     5-May Monday as planned all week     1.5   1.8 6
6-May Tuesday 50min spin 3.5m run w strides   1.5     6-May Tuesday       1.5   15 3.5
7-May Wednesday   3m run 50min spin with short accelerations, 3.6k swim 2.25     7-May Wednesday       2.25   17 3
8-May Thursday     8K run with 5k tempo 0.8     8-May Thursday       0.8   5
9-May Friday nada   15min spin 0.25   9-May Friday       0.25   4  
10-May Saturday gulf coast half IM     4.5     10-May Saturday 4th amateur, 8th overall (27.36, 2:22.58, 1:35.17) 4:29.06 total   4.5   1.5 56 13  
11-May Sunday   1 hr spin   1 7.2k swim, 110 bike, 30 run 11-May Sunday       1   18  
          11.8        
                             
PLANNED recovery/base           ACTUAL         11.8   s b r w
12-May Monday off     0     12-May Monday sick     0  
13-May Tuesday off     0     13-May Tuesday sick     0  
14-May Wednesday 3m run   50m ride 3     14-May Wednesday sick   6m run 0.8   6
15-May Thursday 4k swim 6m run   2     15-May Thursday sick   1.5k swim 0.5   1.5
16-May Friday 4k swim 4m run   2     16-May Friday   5m run 45min spin / 1k swim 2   1 15 5
17-May Saturday 5k race (8 total) 30m ride   2.5     17-May Saturday 18:17, felt horrible   15m ride 2   30 8
18-May Sunday mad beach sprint tri 30m ride   3 9k swim, 125 ride, 26 run 18-May Sunday 3rd, felt weak   3 m jog 2.2   1.5 20 6.5
2 weeks out         12.5               7.5  
      s b r w
PLANNED base (big week)           ACTUAL            
19-May Monday 35mile spin   3k swim 2.5     19-May Monday 30m spin   6m run w 4 strides, 1.6k swim 3.25   1.6 30 6
20-May Tuesday weights 8m run   1.5     20-May Tuesday   7m run light weights, 3.4k swim, main set 4 x 100 on 1:05, 200 ez, 8 x 50 on :33, 200 ez, 4 x 100 on 1:05 2   3.4 7 1  
21-May Wednesday 4k swim   50 ride - 2 run 4     21-May Wednesday   3.5m with drills 35m group ride, 1.6k swim ez 3   1.6 35 3.5
22-May Thursday weights 8m run   1.5     22-May Thursday     7m run: 2m warm up
4 x 400 @ 80 w/ 100 jog, 400 ez, 4 x 400 @ 80 w/ 100 jog, 1m cooldown		 1   7    
23-May Friday 4k swim 20 ride w pickups 8m track work 3     23-May Friday   15mile spin 3.2k swim 1.75   3.2 15
24-May Saturday 80 mile ride   3m jog 5     24-May Saturday 75m ride hills 2.2k swim 5m run 5.3   2.2 75 5  
25-May Sunday 12m easy run 35 spin   2.75 12k swim, 225 ride, 39 run, 2 weights 25-May Sunday   1hr ride w 30min big gear 7.5m run 2   20 7.5
1 week out         20.25               18.3  
                              s b r w
PLANNED base (big week)           ACTUAL            
26-May Monday 70m ride   7m track work 4.5     26-May Monday 70m ride 1.6k swim   4   1.6 70
27-May Tuesday 4k swim 6m run weights 2.25     27-May Tuesday   weights 7.5m track:
2m warmup
4 x 1000 LT, 200 fast
400 recovery btwn
1mile cooldown		 1.75   7.5 1
28-May Wednesday 3k swim   60 ride - 2run 4.25     28-May Wednesday 3.6k swim   48 group, 3m easy off bike 4   3.6 48 4
29-May Thursday off off   0     29-May Thursday 1.6k ez swim   6m easy run 1.25   1.6 6
30-May Friday 10m tempo run   40 ride 3.25     30-May Friday 3.5k swim 6m run w strides 18 ride w pickups 3.5   3.5 18 6
31-May Saturday 50 ride 4k swim 6m run w strides 4.5     31-May Saturday 11 run w 4 tempo 40 ride hills   3.6     40 11
1-Jun Sunday 70 ride - 2m run   5m run 4.75 11k swim, 220 ride, 49 run, 2 weights 1-Jun Sunday 65 ride fast group, 2.5 run easy 2k swim easy 4   2 65 2.5  
          23.5               22.1  
                             
 
Total for period (which you could call early season build):
goal time vs actual time (hrs): week1 week2 week3 week4 total
68.05 59.7 87.73% 11.8 7.5 18.3 22.1 87.73%
goal bike vs actual (miles):  
680 591 86.91% 110 65 175 241 86.91%
goal run vs actual run (miles)
144 129 89.58% 30.5 25.5 36 37 89.58%
goal swim vs actual swim (kilometer):
39.5 31.6 80.00% 3.3 4 12 12.3 80.00%
goal weights vs actual (sessions):
2 2 100.00% 0 0 1 1 100.00%
PLANNED taper             ACTUAL            
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   hr run 4   8-Jun Sunday 60 or so, fun fast break at St Pete library ride   3   60
          14.2               13.1  
                             
week 5 (rest) 5 week avg
total hrs: 13.1 14.56
swim(k) 8.4 8
bike(m) 120 142.2
run(m) 30 31.8
had a couple good races, Gulf Coast was a personal success with a top 10.  The Davis Island sprint was very competitve, I had a pretty decent run but it wasn't enough to cut the mustard.   Felt good to jack the volume up a bit, really regaining some bike strength, and look forward to a few more weeks of big volume mid-summer.  My averages listed above are still below what I'd like so we'll see what the next block gets me to.