AM	L	PM			s	b	r	w
28-Jun
Mon	off			0
Tues	ride 35		run 3, swim 1.6k, run 3	3.25		1.7	35	8
Wed	swim 2.9k		run 7 w speedwork	2		2.9		7	1
Thurs		ride 20	run 5 easy	1.75			35	5
Friday	ride 40		run 4 easy	2.5			25	4
Sat	ride 60		swim 3k	4		3	60
Sun	run 15			2				15
				15.5
5-Jul						s	b	r	w
Mon	ride 40 various tempo/big gear		run 45min low Z2	3			40	6
Tues		swim 2k	strength training	1.33		2			1
Wed	run 20min easy		ride 45 w tempo, run 20min mod	3			45	5.5
Thurs	swim 4k		run 11.5 w 5 x 800 in middle	2.75		4		11.5
Friday		ride 20 easy	strength training	1.75			20		1
Sat	ride 80	swim 2.5k		4.75		2.5	80
Sun	run 14		spin 15	2.6			15	15
				19.18
12-Jul	week 12	13 weeks out
Mon			run 6, swim 3.4k	2		3.4		6
Tues		run 5 in heat	ride 25 ez-mod	2			25	8
Wed	light strength, swim 3k		ride 70 w tempo	4.75		3	70		1
Thurs	off		travel	0
Friday	run 8			1.75		1.5		8
Sat	run 16		swim 2k open water race	2.75		2		16
Sun		bodysurf		1		1.5
				14.25
19-Jul	week 11					s	b	r	w
Mon			run 10k w tempo, swim 2k	1.75		2.2		6.5
Tues		ride 24	run 8 ez	2.5			24	8
Wed	massage		ride 70	3.5			70
Thurs	swim 4k		run 5 w strides	2		3.3		5
Friday	ride 35		strength training swim 4k	2.75		4	25	3	1
Sat	run 2 hrs			2				16
Sun	ride 5 hrs			5			95
				19.5
totals	week 1	week 2	week 3	week 4
swim (k)	7.6	8.5	11.4	9.5
bike (m)	155	200	95	214
run (m)	39	38	38	38.5
lift	1	2	1	1
time (hrs)	15.5	19.18	14.25	19.5
total time:	68.43
average	17.11