AM	L	PM			s	b	r	w
5-Apr
Mon		8m run	3k swim	2		3		8
Tues		5m run	30m bike, 1.5m run	2.5			30	6.5
Wed			strength training swim 2k	1.25		2			1
Thurs		ride 27m, mostly Z2		1.33			27
Friday	run 4m easy			0.6				4
Sat	run 50 min easy			0.88				6
Sun				0
				8.56
12-Apr						s	b	r	w
Mon	nada			0
Tues		run 3 easy	sick	0.33				3
Wed	sick			0
Thurs		ride 45minutes	run 4.5 (slow), swim 1.8k (even slower)	2		1.8	12.5	4.5
Friday		run 3 easy, ride 45min	swim 2.8k	2		2.8	12.5	3
Sat	run 8m with 5k (tempo)	ride 27 easy	swim 1.8k	3.25		1.8	27	8
Sun	run 12			1.5				12
				9.08
19-Apr
Mon		ride 24	run 3, swim 1k	2		1	24	3
Tues		strength training	run 7: 2 easy, 10x400 w 200 jog, 1.5 easy swim 2k ez	2		2		7	1
Wed		ride 22	run 4 easy	1.75			22	4
Thurs		run 6, ride 30		2.4			30	6
Friday		run 3, strength	swim 3.5k	2		3.5		3	1
Sat	run 12.5 swim 2.3k			2.5		2.3		12
Sun	ride 65, run 2.5			3.5			65	2.5
				16.15
26-Apr						s	b	r	w
Mon		run 6	swim 3k	2		3		6
Tues		ride 20	run 7 track	2.25			20	7
Wed	swim 2.7k		ride 35 fast group run 2.5	3		2.7	35	2
Thurs			easy strength swim 1k	0.75		1			1
Friday			run 12	1.5		1.5		10
Sat	ride 60		run 3, swim 1.7k, run 3 (this hurt, I was tired)	5		1.7	60	6
Sun	ride 50	swim 2k		3.5		2	50	4
				18
totals	week 1	week 2	week 3	week 4
swim (k)	5	6.4	8.8	11.9
bike (m)	57	52	141	165
run (m)	24.5	30.5	37.5	35
lift	1	0	2	1
time (hrs)	8.56	9.08	16.15	18
total time:	51.79