AM	L	PM			s	b	r	w
6-Sep	week 6	rest
Mon			swim 3k	1		3
Tues	strength swim 2.5k	run 6.5	spin 1hr	3.25		2.5	18	6.5	1
Wed			ride 50 tempo, run 2	4			50	2
Thurs		spin 16		0.85			16
Friday	run 7 w strides swim 2.4k Z1			1.75		2.4		7
Sat	10m spin			0.5
Sun	Duke Half	1.5m jog		4.75		2.3	57	14.5
				16.1
13-Sep	week 5	recover				s	b	r	w
Mon	off
Tues	swim 2k Z1	run 30min easy		1.25		2.1		4
Wed			ride 40 easy	2.5			40
Thurs			run 8 ez	1				8
Friday	swim 3.4k	spin 1hr Z1		2		3.4	20
Sat		swim 4k	run 13	2.5		4		13
Sun	ride 80			4.25			80
				13.5
20-Sep	week 4	big week				s	b	r	w
Mon			run 8 with 3.5miles tempo swim 3.2k w 20 x 100 on 1:15	2		3.2		8
Tues	strength	ride 20 Z2	class	1.5			20		1
Wed		run 5 with drills	spin 1.5hr	2.25			30	5
Thurs	run 20 easy/mod		swim 2.5k	3.5		2.5		20
Friday	easy lift, swim 1.6k	spin 20 easy		2.5		1.6	20		1
Sat	ride 125			6.25			120
Sun				0
				18
27-Sep	week 3	build				s	b	r	w
Mon	run 30min easy situps		run 6.5 easy	1.5				9
Tues	legs short lift swim 4.4k	ride 20 Z2		2.5		4.4	20		1
Wed			run 4.5 6 x 1mile @6:25 on 8:00 run 1 easy swim 1.8k run 3 easy	2.75		1.8		15
Thurs			ride 30 tempo	1.5			30
Friday	swim 4.4k		run 4 easy	1.6		4.4		4
Sat	wm up run 1 mile, ride 5 Orlando Tri wm down run 3.5, ride 10		run 5 easy	3.25		1	25	13
Sun	ride 115 or so	easy/mod pace		6			115
				19.1
totals	week 6	week 5	week 4	week 3
swim (k)	10.2	9.5	7.3	11.6
bike (m)	141	140	190	190
run (m)	30	25	33	41
lift	1	0	2	1
time (hrs)	16.1	13.5	18	19.1
total time:	66.7
wk avg:	16.68
Comments:  I didn't hit the volume I had planned in a couple of these weeks.
Week 4 was going to be a big bike week but our friend the Hurricane shut me down.
However, consistency is going well and I'm pretty fit.
Winning the Duke half was nice!