S	B	R	ST
PLANNED
		AM	L	PM	Time
29-May	Monday	Biked 1:10 easy to bathroom in Churchpoint	Ran on Long Reef and down Dee Why I think 40min		2			1.2	0.7
30-May	Tuesday	the journey of 10,000 miles starts with 1 ditched mattress	flew OZ to US		0
31-May	Wednesday	Swam at Northshore 3k		Ran 43min w 15min of tempo, hurt	1.75		1		0.7
1-Jun	Thursday	Swam at Northshore 3.5k	Rode at Ft Desoto 25 miles - HOT		2.25		1	1.2
2-Jun	Friday	swam 1.5k, rode 20m easy			1.5		0.4	1
3-Jun	Saturday		Very easy 18 miles w clinic		1			1
4-Jun	Sunday	CFT Sprint, 2nd OA, 6:29 run avg	hot but felt OK cooled down 3m easy		2		0.33	1	0.75
					10.5		2.73	5.4	2.15	0
PLANNED							S	B	R	ST
5-Jun	Monday	ride 20 recovery		ran 6 with Y group	2			1.25	1
6-Jun	Tuesday	swim 2.2k easy stuff			1		1
7-Jun	Wednesday	ride 1.75hr w 3 x 8min CP45		track 7m: 3 x 1200 Z4 / 400 Z5b	2.75			1.75	1
8-Jun	Thursday		Ran to and from Miami Shores pool to swim but they wouldn't let us. Bastards. Swam at little pool behind dad's house		0.25		0.25		0.2
9-Jun	Friday	Rode loops at FIU easy 45min. Still paying for track workout on Wed. 45min. Swam 3.4k, felt ok but woozy		Ran 22min easy around Crescent Lake, still hurting from the workout	2.2		1	0.75	0.33
10-Jun	Saturday	swam 1k at Picnic park, rode 1.5hr easy over the friendship bridge		run 1:10 beach steady	3		0.25	1.5	1.2
11-Jun	Sunday	ride 2.5hr with 10 x 1min Z5a/b		run 40min ez w drills	3.25			2.5	0.75
					14.45		2.5	7.75	4.48	0
PLANNED
12-Jun	Monday	4k swim Northshore w tempo		ran 30min easy along bay	1.7		1.2		0.5
13-Jun	Tuesday	ran 1:08 on St Pete beach in hurricane winds w 2 x 12min Z3	swam 3k with easy stuff	rode easy 1hr	3.2		1	1	1.2
14-Jun	Wednesday	broken brick @ Ft Desoto: 20r, 45b, 15r, 40b, 10r, 15b		swim 1m with the St Pete Mad Dogs	3		0.5	1.7	0.7
15-Jun	Thursday	ran 43min with 8 x 1min Z4/5a rode easy 1.7 over friendship bridge (St Pete)		floor exercises	2.8			1.7	0.7	1
16-Jun	Friday		swim 3.2k		1		1
17-Jun	Saturday	Coca Cola Sarasota sprint + wm up	2m easy jog, 30min easy ride		2		0.4	1.33	0.6
18-Jun	Sunday	Madeira Beach sprint + wm up	15min easy jog		2		0.4	0.75	0.6
					15.7		4.5	6.48	4.3	1
PLANNED
19-Jun	Monday	swim 1.5k easy ride 1hr 15 easy			2		0.7	1.25
20-Jun	Tuesday	ride 2hr in Clermont with 2 Buckhill repeats		run 8m with fartlek 1-2-3-4-3-2-1 really really hot out	3.25			2	1.1
21-Jun	Wednesday	ride 2.7hr easy-steady up the Pinellas trail		swim 3.5k w 3 x 400 neg split then 10 x 100 (1 fast,1 easy)	3.75		1	2.7
22-Jun	Thursday	run 1hr easy down bayshore ride 1:10 w 5 x 3min Z4/5a out at Wheedon park, very not feeling good			2.2			1.2	1
23-Jun	Friday	run 4m easy swim 4k			1.75		1.2		0.6
24-Jun	Saturday	ride 30min easy			0.5			0.5
25-Jun	Sunday	key biscayne sprint tri wm up 20min easy b & 10min run cooldown 20min run + 30min ride			2.5		0.4	1.5	1
					15.95		3.3	9.15	3.7	0
PLANNED
26-Jun	Monday	Swam at Lake Brantley Masters, 3.5K. Main set was 3x(200, 4x50 descend). Also descended each 200 - last 200 was 2:02		Ran at Y for about 54min, slow	2		1.2		1
27-Jun	Tuesday	Swam at Y, 2.8K	Rode on West Orange Trail for 1:20 (22miles)	Ran at Holiday Inn - 3m wu, 4x1m (6:25 to 5:52), 1:00 rest, 1m cooldown, felt good	3.4		1	1.33	1.1
28-Jun	Wednesday	ran 30min on Longwood trail easy		Rode w UCF group. Felt good2hrs about total.	2.5			2	0.5
29-Jun	Thursday		Swam at Northshore 3.4K	easy core stuff	1.33		1			0.33
30-Jun	Friday	Tempo run 20-20-10 on Pinellas Trail. Very hot and felt lousy			0.85				0.8
1-Jul	Saturday	Rode easy for 1.5hr over Friendship Trail and back			1.5			1.5
2-Jul	Sunday	Rode for an 1hr through Umstead and a couple of harder efforts on Shana's street, then 13 min run off the bike		Swam in Shanas pool (a bit short) - did the 16x100 workout dropping 5 seconds rest each time. Felt okay, hard to judge, felt good last 6	1.75		0.75	1
					13.33		3.95	5.83	3.4	0.33