actual							S	B	R	ST
		AM	L	PM	Time
3-Jan	Monday	off		run 6.5 swim 3k	2		3		6.5
4-Jan	Tuesday	swim 3.2k	ride 1hr w big gear	ST	2.5		3.2	21		1
5-Jan	Wednesday		run 3 w drills	run 7 with track work	1.4				10
6-Jan	Thursday		ride 1.25hr with some mod-hard	Pilates	2			24		1
7-Jan	Friday	swim 3.4k		run 30min easy with drills	1.5		3.4		3.5
8-Jan	Saturday	group ride ~58 miles, not too hard		run 1:15	4.3			58	11
9-Jan	Sunday	trainer ride, 2hrs, mixed use		ST	2.5			36		1
					16.2
							9.6	139	31	3
actual	easy week						S	B	R	ST
10-Jan	Monday			run 9.5 (mod) swim 1k easy	1.7				9.5
11-Jan	Tuesday	swim 3.8k	ride 1hr w big gear	Pilates	3		3.8	21		1
12-Jan	Wednesday		run 8m with stairs mid Z2	MBA class	1.25				8
13-Jan	Thursday	2hr trainer with some drills and short sets	run 3 easy w drills ST		2.5			38
14-Jan	Friday	swim 4k	run 40min with drills	strength 3	2.75		3.5		5	1
15-Jan	Saturday	ride 4hrs	swim 3.5k		5		3.5	72
16-Jan	Sunday	run 10k race + 5miles		1hr ride	2.5			20	11
					18.7
							10.8	151	33.5	2
PLANNED							S	B	R	ST
17-Jan	Monday	off - tired!			0
18-Jan	Tuesday	swim 3.2k	ride 1.25 ez	run 27min ez	2.5		3.2	22	3.5
19-Jan	Wednesday	was going to do tempo running but not a chance	run 40min ez (legs beat)	class	0.75				5
20-Jan	Thursday		ride 50min ez	run 10 w 3 x 1,1 in-out miles (Z4/highZ2)	2.25			18	10
21-Jan	Friday	swim 4k		ST, Yoga	2.5		4			1.5
22-Jan	Saturday	ride 95	swim 2.7k		6		2.7	95
23-Jan	Sunday	run 13	swim 2.8k	ride 1.5hr	4.25		2.8	30	13
					18.25
							12.7	165	31.5	1.5
PLANNED							S	B	R	ST
24-Jan	Monday		run 3	ST	1				3.5	1
25-Jan	Tuesday	swim 3.5k		run 7 with speed	2.3		3.5		7
26-Jan	Wednesday		ride 50min easy w/ 1leg drills	class	0.85			17
27-Jan	Thursday	run 8 mid Z2	ride 27 w short intervl	Pilates	3			27	8	1
28-Jan	Friday	swim 4k		run 3 w drills ST	2		4		3.5	1
29-Jan	Saturday	ride 60		run 13 in hills	5			60	13
30-Jan	Sunday	ride 85	swim 2k		5.25		2	85
					19.4
							9.5	189	35	3