R	B	S	ST
1-Aug	Monday		swim 1.6k	run 1:32	2.1		12
2-Aug	Tuesday	swim 2.1k	strength	ride 50	3.2			50	2.1	1
3-Aug	Wednesday	swim 1.4k		run 9 w/ 2.5 speed, hot as hell swim 500yds	2		9		1.9
4-Aug	Thursday			off, tired	0		0
5-Aug	Friday	swim 3.5k		run 3, strength	2		3		3.5	1
6-Aug	Saturday	run 2hr		ride trainer 1.5hr easy	3.5		15	30
7-Aug	Sunday	ride 86			5			86
					17.8		39	166	7.5	2
							R	B	S	ST
8-Aug	Monday			run 6, swim 3k	2		6		3
9-Aug	Tuesday	spin class		swim 2.2k Yoga	2.5			18	2.2	1
10-Aug	Wednesday	run 4, swim 1k		run 10 w 3 x1mile tempo	3.25		14		1
11-Aug	Thursday	massage		ride 2hr easy	2			35
12-Aug	Friday	swim 4k, main set 24 x 100 (4 on 1:20, 4 on 1:15)x3		run 4 easy Yoga	2.75		4		4	1
13-Aug	Saturday	ride 4hr		swim 2k	4.5			75	2
14-Aug	Sunday	run 1:40		ride 2:15	4		11	40
					21		35	168	12.2	2
		AM	L	PM			R	B	S	ST
15-Aug	Monday		swim 1.5k	ride 20 easy	2			20	2
16-Aug	Tuesday	run 5 steady		ride 45 w 3 x10m buildups	3		5	45
17-Aug	Wednesday	run 4, swim 1k		run 1:48	2.75		18		1
18-Aug	Thursday	Yoga swim 2.5k		ride 30min easy	2.5			10	2.5	1
19-Aug	Friday	swim 3k easy			1				3
20-Aug	Saturday	sprint tri + 3m run, 12m ride			3		6	25	1.5
21-Aug	Sunday	ride 105			5.5			105
					19.75		29	205	10	1
		AM	L	PM			R	B	S	ST
22-Aug	Monday			swim 3.2k, run 6 easy	1.7		6		3.2
23-Aug	Tuesday	swim 2.8k		run 5 w drills, Pilates	3		5		2.8	1
24-Aug	Wednesday			ride 54 steady with some fast stuff	2.75			54
25-Aug	Thursday	off, planned to run long but not happening		class	0
26-Aug	Friday	run 2:20		swim 4.4k	3.5		17		4.4
27-Aug	Saturday	ride 4.5hr (tired, humid)			4.5			85	1.5
28-Aug	Sunday	ride 4.25hr steady (better)		run 1.25hr	5.5		9	80
					20.95		37	219	11.9	1