S	B	R	ST
PLANNED
		AM	L	PM	Time
3-Apr	Monday	ran 50min easy			0.85				0.85
4-Apr	Tuesday	ride 1.25easy	ran 1hr swim 2.2k		3.25		0.7	1.25	1
5-Apr	Wednesday	ride 2.6hr		ran 36min easy	2.25			2.6	0.6
6-Apr	Thursday	ran 1.5hr	swim 2k		2.2		0.7		1.5
7-Apr	Friday		ride 2.4hr	swim 2.5k	3.2		0.8	2.4
8-Apr	Saturday	run 1hr: 20:25:15 tempo	ride 1hr 10 easy	run 25min easy	2.75			1.25	1.5
9-Apr	Sunday	ride 1:50 Z2 run 40min comfortable floor exercises			2.8			1.8	0.7	0.3
					17.3		2.2	9.3	6.15	0.3
PLANNED							S	B	R	ST
10-Apr	Monday	surf 40min		strength - floor exercises	1.5					1.5
11-Apr	Tuesday	swim 3.3k	ride 2hr w 4 x 5min Z4/5	run 40min easy	3.7		1.2	2	0.7
12-Apr	Wednesday	run to pool swim 3k run home	ride 1.85hr ez w hill		3.2		1	1.85	0.35
13-Apr	Thursday	run 1hr 20:20:20 swim 2k			2		1		1
14-Apr	Friday	ride 1hr easy			1			1
15-Apr	Saturday	run 20min easy			0.33				0.33
16-Apr	Sunday	Aussie OD Natls (11th AG, 2:11.20)	cooldown 1.5m easy		2.5		0.5	1.1	1
					14.23		3.7	5.95	3.38	1.5
PLANNED
17-Apr	Monday	swim 1.5k easy		run 30min easy	1		0.6		0.5
18-Apr	Tuesday	ride 2.25hr			2.25			2.25
19-Apr	Wednesday	run 40min easy			0.7				0.7
20-Apr	Thursday			run 40min easy	0.7				0.7
21-Apr	Friday	run 25min w/ 6 x 20 sec strides		run 25min easy	0.85				0.85
22-Apr	Saturday	ride 2hr w 5 x 5min Z5/5min easy		run 1hr 15 w 25min Z3	3.25			2	1.25
23-Apr	Sunday	ride 2.5hr steady	swim 45min easy		3.25		0.75	2.5
					12		1.35	6.75	4	0
PLANNED
24-Apr	Monday	run 12min swim 3.2k general endurance run 12min		run 25min ez w a hill	2		1		0.85
25-Apr	Tuesday	ride 2.8hr with 2 x10min Z4/5a and hills			2.8			2.8
26-Apr	Wednesday	swim 3.5k with 6 x 300 (200 mid Z2 / 100 Z4) (short ride to pool and back)		run 1:08 with 8 x 1:30 Z4/5a / 1:30 easy	2.5		1.1		1.15
27-Apr	Thursday	run 15min ez, swim 1.5k, run 20min easy		ride 1.5hr low Z2	2.7		0.5	1.5	0.65
28-Apr	Friday	ride 2.5hr with 8 x 2min Z5a / 2min easy	run 12min swim 2.9k easy run 12min	surf/paddle 45min	4.75		1	2.5	0.45	0.75
29-Apr	Saturday	ride 1.2hr easy w 15min big gear	broke my surfboard!	run 1:20 w 45min mod-hard floor exercises	2.9			1.2	1.3	0.4
30-Apr	Sunday	ride 2.75hr		run 37min easy	3.4			2.75	0.65
					21.05		3.6	10.75	5.05	1.15