AM	L	PM			s	b	r	w
9-Aug	week 10
Mon			run 6.5	1				6.5
Tues		ride 22	run 8 w 12 x 400 (~87), swim 3.5k	3.5		3.5	22	8
Wed			ride 60	3			60
Thurs			run 6.5 easy, swim 3.2k, easy strength	2.25		3.2		6.5	1
Friday		spin 45min		0.75			15
Sat	wm up Loggerhead sprint jog 2		run 5	2.25		1.5	20	11
Sun	ride 103			5.5			103
				18.25
16-Aug	week 9	run focus				s	b	r	w
Mon			off	0
Tues	run 9		strength swim 4.5k w pyramid set	2.75		4.5		9	1
Wed			ride 40 w LT	2			40
Thurs	3.8k swim		strength run 7 w some Z4	2.5		3.8		7	1
Friday	ride 25 ez/mod		travel	2			25
Sat	run 18 tempo			2.05				17.5
Sun	run 5.25 easy		travel	0.75				5.2
				12.05
23-Aug	week 8	balanced big				s	b	r	w
Mon			ride 22	1.25			22
Tues	swim 4k	run 3 easy	class starts	1.75		4		3
Wed	strength		run 14 (includes 4 x 400,800 Z4 intervals in middle)	2.25				14	1
Thurs			ride 47	2.5			47
Friday	swim 4k		run 6 ez	2		4		6
Sat	ride 120			6			120
Sun	5min jog, 10min swim, sprint tri	easy 30min spin, 2m wm down		2.25		1.5	20	6
				18
30-Aug	week 7	big bike				s	b	r	w
Mon			run 5 easy	0.75				5
Tues		swim 2.5k	class	0.85		2.5
Wed	light strength		2 x 1hr10ride, 15min run	3.5			50	4	1
Thurs	2 hr surf sess		run 10 w tempo	3.5		4		10
Friday		ride 28 swim 3.7k		2.5		3.7	28
Sat	ride 100		run 14min	5.25			100	2
Sun	run 15			1.75				15
				18.1
totals	week 10	week 9	week 8	week 7
swim (k)	8.2	8.3	9.5	10.2
bike (m)	220	65	209	178
run (m)	32	38.7	29	36
lift	1	2	1	1
time (hrs)	18.25	12.05	18	18.1
total time:	66.4
average	16.60