AM	L	PM			s	b	r	w
31-May
Mon			run 12 moderate	1.5				12
Tues		ride 18	easy weights swim 2.9k	2.25		2.9	18		1
Wed			run 8	1				8
Thurs	swim 3k		ride 30, run 3	3		3	30	3
Friday	weights		run 8	1.5				8	1
Sat	ride 60	swim 3k		4		3	55
Sun	ride 50, run 1			3			50	1
				16.25
7-Jun						s	b	r	w
Mon		run 1hr in heat		1				7.5
Tues		ride 24	easy strength, swim 3.4k	2.5		3.5	30		1
Wed	run 31min	run 25min		1				7
Thurs			ride 20, run 2	1.5			20	2
Friday			swim 2k	0.5		1.5
Sat	off
Sun	Georgia Half		7th OA, 4:36.46	5		1.8	56	13
				11.5
14-Jun
Mon	off
Tues	swim 1.5k Z1	ride 17 Z1		1.33		1.5	17
Wed			run 35 min Z1	0.6				4.25
Thurs	swim 2.4k		ride 20 Z1	1.65		2.4	20
Friday	swim 3k		run 6 easy	2		3		6
Sat	ride 40 Z1			2			40
Sun	decent wm up sprint tri	run 20min easy		2		1	21	6
				9.58
21-Jun						s	b	r	w
Mon			run 4 easy	0.75				4
Tues	light strength swim 2.1k	ride 25 w 3 x 4min Z4	run 7: 3 easy, 3 Z3, 1 easy	3		2.1	24	7	1
Wed	swim 2.4k			0.75		2.4
Thurs		ride 22 w 2x 15min big gear	run 7.5 with 8 x 400 Z4/400Z1	2.5			22	7
Friday		ride 25 w 30min steady	swim 4.2k	2.25		4.2	25
Sat	ride 80			4.25			80
Sun		swim 1.7k	run 14 moderate	3		1.7		14
				16.5
totals	week 1	week 2	week 3	week 4
swim (k)	8.9	6.8	7.9	10.4
bike (m)	153	106	98	151
run (m)	32	29.5	16.25	32
lift	2	1	0	1
time (hrs)	16.25	11.5	9.58	16.5
total time:	53.83
average	13.46
total week avg into GA 1/2		time/week	12.92	hrs
Jan 12 to Jun 13		swim/week	8.89	k
		run/week	23.26	miles
		bike/week	102.73	miles
		strength	1.23