ACTUAL							run miles	strength	other
03-Nov	Monday			4.5 ez	0.7		4.5
04-Nov	Tuesday			2ez -3MP-1backoff-3MP -1ez (very humid)	1.25		10
05-Nov	Wednesday	strength		3.5wm up, 3.25 tempo interval work with 1m ez btwn sets, 3m easy	1.5		10.75	1
06-Nov	Thursday			5m easy	0.7		5
07-Nov	Friday			11 easy	1.5		11
08-Nov	Saturday	fishing
09-Nov	Sunday	25min wm up, 10k (pretty slow day), 3.5m warm down			1.6		13
					7.25
ACTUAL
10-Nov	Monday			3 easy	0.4		3
11-Nov	Tuesday			strength, 10 easy	1.3		10	1
12-Nov	Wednesday			3.5 easy, 3.2 speed (1200 jog), 3m easy	1.7		11
13-Nov	Thursday		7.5 easy	strength	1.75		7.5	1
14-Nov	Friday		5 ez		0.75		5
15-Nov	Saturday		3.5	8.5	1.5		12
16-Nov	Sunday	14 pick up last 20 minutes			1.8		14
					9.2
ACTUAL
17-Nov	Monday			5 easy, 2k swim	1.5		5		0.7
18-Nov	Tuesday	strength (core, legs)		3 easy, 8 @ 6:55, 1 easy	2		12	1
19-Nov	Wednesday			10 w 2 speedwork	1.5		10
20-Nov	Thursday	strength (core, legs)		5easy	1.25		5	1
21-Nov	Friday			off			0
22-Nov	Saturday	30k race (tempo) 20 total	decent, had to stretch out hip/ITB band numerous times		2.6		20
23-Nov	Sunday		3 easy, 900 swim, 3 easy with walk breaks		2		6		0.4
					10.85
ACTUAL
24-Nov	Monday	off
25-Nov	Tuesday		1800 swim	weights, 6 easy	1.5		6		0.6
26-Nov	Wednesday	5 easy			0.75		5
27-Nov	Thursday	10 with 10k			1.3		10
28-Nov	Friday	take a couple days to get shin splints gone	bike 23, swim 2k		2.2		0		2.2
29-Nov	Saturday	off day					0
30-Nov	Sunday	16 easy			2		16
					7.75
	55	65	60	55
	week 1	week2	week3	week4
total time	7.25	9.2	10.85	7.75
run(m)	54.25	62.5	58	37	beginning of hip/shin splint problems
strength	1	2	2	0
other(t)			1.1	2.8
Other is time spent on any swim/bike or yoga type classes I get dragged to…
strength in this block is basic prep work and consists of some or all of the following:
	incline situps
	obliques (side twists)
	back exercises
	regular crunches
	medicine ball
	lat pulldown
	bicep curls (light)
	tricep extension
	seated leg press (tricky back=no squats)
	calf raises
	hip & glutes