S	B	R	ST
Actual
		AM	L	PM	Time
4-Dec	Monday	ran 46min easy Bond Park swam 2k		strength AA	2.1		0.7		0.75	0.6
5-Dec	Tuesday	yoga	ran 52 min Umstead, drills and strides		1.75				0.85	1
6-Dec	Wednesday	1.5hr easy ride			1.5			1.5
7-Dec	Thursday	ran 1.2hr Umstead, swam 1.5k		strength AA	2.5		0.5		1.2	0.6
8-Dec	Friday	run 30min easy			0.5				0.5
9-Dec	Saturday	swim 2.5k	ride 1.5hr easy		2.25		0.85	1.5
10-Dec	Sunday	ride 2.25hr easy	run 45min easy  w 4 pickups		3			2.25	0.75
					13.6		2.05	5.25	4.05	2.2
Actual							S	B	R	ST
11-Dec	Monday	strength (MS) swim 2.8k			1.8		1			0.8
12-Dec	Tuesday		track: 2m warm up, 6 x 800 avg 3:13, 90sec recovery, 1m cooldown	ride 1.5hr easy	2.5			1.5	1
13-Dec	Wednesday	run 10 Umstead feeling pretty beat swim 2.1k easy -tetany			2.4		0.75		1.4
14-Dec	Thursday	ride 2.1hr easy			2.1			2.1
15-Dec	Friday	run 50min easy Bond Park	swim 2.3k easy	strength (MS) I am huge!!	2.4		0.8		0.85	0.6
16-Dec	Saturday	run 1hr Umstead	ride 1hr 6min		2.1			1.5	1
17-Dec	Sunday	ride 3.5hrs, yikes			3.5			3.5
					16.8		2.55	8.6	4.25	1.4
Actual							S	B	R	ST
18-Dec	Monday	run 40 minute, swam 1hr (3.2k)		strength MS	2.5		1		0.7	0.75
19-Dec	Tuesday	run 1hr w 10 x 1min Z5a pickups	ride 47min easy	yoga	2.75			0.77	1	1
20-Dec	Wednesday	run 1.5hr steady Umstead trails	swim 3.2k		2.5		1		1.5
21-Dec	Thursday	run 40min easy			0.7				0.7
22-Dec	Friday	strength (MS) swim 3k easy	ride 1.5hr w 3 x 10min big gear		2.75		1	1.5		0.75
23-Dec	Saturday	run 40min easy			0.75				0.75
24-Dec	Sunday	off
					11.95		3	2.27	4.65	2.5
Actual							S	B	R	ST
25-Dec	Monday	run 50 w drills			0.85				0.85
26-Dec	Tuesday	run 30 easy		run 35 easy	1.1				1.1
27-Dec	Wednesday			run 12mr steady Umstead trails	1.85				1.85
28-Dec	Thursday	run 40min easy	ride 1.7hr easy		2.3			1.7	0.7
29-Dec	Friday	strength (MS)			0.75					0.75
30-Dec	Saturday	run 1hr 8min Bond Park	swim 2k	ride 40min with 6 x 1min 1 leg	2.5		0.75	0.7	1.2
31-Dec	Sunday		ride 2.5hrs w 40min tempo Z3		2.5			3
					11.85		0.75	5.4	5.7	0.75