S	B	R	ST
Actual
		AM	L	PM	Time
2-Apr	Monday	swim 4k		run 8.5 tired	2.6		1.4		1.2
3-Apr	Tuesday		run 1hr w 6 x 800 Z4-5a	ride 2hr w IOS group, steady	3			2	1
4-Apr	Wednesday	swim 3k	2.5hr ride, 1hr w SAS group, fast	run 30minute easy	4		1	2.5	0.5
5-Apr	Thursday	off, walked the dog, tired			0
6-Apr	Friday	3.5hr steady group ride (62m) run 20 min mod-hard off bike	swim 3.2k		4.83		1	3.5	0.33
7-Apr	Saturday	run 1:46 Umstead steady	ride 1hr easy trainer		2.75			1	1.75
8-Apr	Sunday	3 x 1hr bike / 20 minute run	1st round 1:17b, 2nd round 1:10b Z3, 3rd round :50b Z4, ran 20 each time	felt good - not particularly fast but strong	4.2			3.2	1
					21.38		3.4	12.2	5.78	0
							S	B	R	ST
Actual
9-Apr	Monday	off, saw a movie			0
10-Apr	Tuesday	run 30min, swim 2.4k, run 30min		ride 1.5hr w 7 x 3 min hill Z3	3.25		0.75	1.5	1
11-Apr	Wednesday	swim 4k, strength		run 1hr w 12 x 1:20 fast	2.7		1.2		1	0.5
12-Apr	Thursday			ride 2.5hr w fast group run 10 minute easy off bike	2.7			2.5	0.2
13-Apr	Friday	swam 4.8k	ran 1hr 40 slow/easy		3.2		1.5		1.7
14-Apr	Saturday	clinic - rode 1hr, running drills	was going to ride but was wiped out after the clinic, so sat around and drank coffee		1.2			1	0.2
15-Apr	Sunday	run 1hr easy ride 2hrs			3			2	1
					16.05		3.45	7	5.1	0.5
Actual							S	B	R	ST
16-Apr	Monday	swim 3k mixed effort		run 1hr easy/steady Umstead ate a bad jalapeno or pizza or organic beer, came down w food poisoning tonight	2		1		1
17-Apr	Tuesday	sick as a dog w food poisoning	had a burger for lunch, nothing else		0
18-Apr	Wednesday	sick as a dog w food poisoning	had a sandwich and chips, then slept all day		0
19-Apr	Thursday	ran 30 minutes at 15min/mile pace, still very weak	still not eating very well yet		0.4				0.4
20-Apr	Friday	swim 2.8k easy easy	ride 45 minutes easy	run 40 min easy	2.45		1	0.75	0.7
21-Apr	Saturday	ride 2.5hrs, felt decent but weak at end			2.5			2.5
22-Apr	Sunday	run 1hr 10 easy, not feeling strong here either		I missed out on about 5 hours (1 swim, 3 bike, 1 run) of planned training this week.	1.2				1.2
					8.55		2	3.25	3.3	0
Actual							S	B	R	ST	X-train
23-Apr	Monday	swim 3k nothing hard		ride 1hr MTB w Bri in Umstead (She ran, I rode around)	2		1	1
24-Apr	Tuesday	ran 1 hour Bond Park, felt better		ride 2hr IOS group.  Legs moving and kept the pace up but feel a bit weak, maybe lost muscle mass last week ran 10 min off bike steady	3.2			2	1.2
25-Apr	Wednesday	swim 3k w 2x (3x100fast,100easy,6x50fast, 100easy)		run with YMCA Orlando track 6 x 800 2:45 avg.  Was happy with this but the underlying feeling was like I donated blood last week	1				1
26-Apr	Thursday	ride 1hr with a couple pickups			1			1
27-Apr	Friday	swim 1.5k ow with pickups		ran 25 min easy w 4 strides, this felt pretty lousy	1		0.5		0.5
28-Apr	Saturday	ride 40min with 3 x accelerations	felt good and feeling positive today		0.7			0.7
29-Apr	Sunday	St Anthonys, warm up 10min jog, 10min ride, 10 min swim	22nd amateur in 2:03. 18:11, 1:00.17, 42.27, rode hard and the run hurt for it.  Heavy legs and ab cramping.  Better than all my OD races from last year though so not bad.	coolded down 15 min jog	2.75		0.5	1.25	1
					11.65		2	5.95	3.7	0	0