S

B

R

ST

PLANNED

AM

L

PM

Time

2-Oct

Monday

ride 1hr

swim 1500

1.5

0.5

1

3-Oct

Tuesday

run 54min with 23 Z3

ride 1hr 10 easy

2

1.2

0.9

4-Oct

Wednesday

run 52 min with 25 AeT

swim 2000

1.5

0.7

0.9

5-Oct

Thursday

run 57 min easy

1

0.9

6-Oct

Friday

run 25min easy

0.5

0.5

7-Oct

Saturday

off

8-Oct

Sunday

ride 1hr 15 easy

1.25

1.25

7.75

1.2

3.45

3.2

0

PLANNED

S

B

R

ST

9-Oct

Monday

run 6m easy

run 6m easy

1.7

1.7

10-Oct

Tuesday

? Been lazy on the log - we moved this week

11-Oct

Wednesday

12-Oct

Thursday

13-Oct

Friday

14-Oct

Saturday

15-Oct

Sunday

1.7

0

0

1.7

0

PLANNED

S

B

R

ST

16-Oct

Monday

?

17-Oct

Tuesday

?

18-Oct

Wednesday

run 35 min with 4 strides

0.7

19-Oct

Thursday

ride 1hr easy

1

20-Oct

Friday

off

21-Oct

Saturday

Clermont challenge half-marathon run (1:49)

1.8

22-Oct

Sunday

run 35min easy

0.6

0

0

1

3.1

0

PLANNED

S

B

R

ST

23-Oct

Monday

strength training swim 2.4k

run 40 min easy

2.3

0.8

0.7

0.7

24-Oct

Tuesday

run 45 min with 6 strides at end

0.75

0.75

25-Oct

Wednesday

swim 2.7k

ride 1.2 hr easy/steady around Cary

2

1

1.2

26-Oct

Thursday

run 52 min with 15 tempo

strength training

1.5

0.8

0.7

27-Oct

Friday

swim 2.3k

run 1hr 15 Umstead State Park trails

2

0.7

1.25

28-Oct

Saturday

nada - flew to AZ

0

29-Oct

Sunday

run 1hr on canal trail in Phoenix

1

1

9.55

2.5

1.2

4.5

1.4