S	B	R	ST
Actual							S	B	R	ST	X-train
30-Jul	Monday	off			0
31-Jul	Tuesday	swam 2k, ran 50min			1.55		0.7		0.85
1-Aug	Wednesday	swam 3.8k	ride 2hr easy/steady		3.5		1.5	2
2-Aug	Thursday	Tassie loop 17min run	strength	ride 2.25hr w IOS fast group	3.24			2.25	0.29	0.7
3-Aug	Friday	swim 3k		run 1hr 10 easy-steady	2.2		1		1.2
4-Aug	Saturday	took CSCS exam			0
5-Aug	Sunday	ride 1.6hr easy	swim 2k easy		2.3		0.7	1.6
					12.79		3.9	5.85	2.34	0.7	0
							S	B	R	ST
Actual
6-Aug	Monday	swim 2.7k		run 56 min w 30min tempo	1.8		0.85		0.95
7-Aug	Tuesday	strength		2.4 hr IOS ride, fast, then cruise	3.1			2.4		0.7
8-Aug	Wednesday	swim 3.1k		run 46min easy, hot and tired	1.75		1		0.75
9-Aug	Thursday	Tassie run 17min			0.28				0.28
10-Aug	Friday	swim 2k, ride 45			1.5		0.75	0.75
11-Aug	Saturday	Bandits tri + 30min easy run			3		0.5	1.25	1.25
12-Aug	Sunday	ride 2hr easy	swim 2k		2.7		0.7	2
					14.13		3.8	6.4	3.23	0.7
Actual							S	B	R	ST
13-Aug	Monday	run 17min easy Tassie loop		swim 4k w 10 x 300 descend	1.5		1.2		0.3
14-Aug	Tuesday	strength w Bri		ride 2.2hr w IOS pretty quick, run 15 min easy	3.1			2.2	0.25	0.65
15-Aug	Wednesday	swim 3k w 4 x (200 atl easy/fast, 6 x 50s desc by 2)	MTB 30min to get car	run 7 miles w fartlek 1234321	2.5		1	0.5	1
16-Aug	Thursday	ride 3hr Duke course run 40min 1 loop Duke course			3.7			3	0.7
17-Aug	Friday	swim 2.5k give lessons		run 30min easy	1.5		1		0.5
18-Aug	Saturday	Moss Park tri + easy spin and run	ride 1hr easy		3.33		0.33	2	1
19-Aug	Sunday	run 1hr easy			1				1
					16.63		3.53	7.7	4.75	0.65
Actual							S	B	R	ST	X-train
20-Aug	Monday	fly home		nothing	0
21-Aug	Tuesday	ride 3hr with tempo effort		run?	3			3
22-Aug	Wednesday	run 12 at duke course, mod-hard effort	swim 2k easy	strength (upper body focus)	2.9		0.7		1.7	0.5
23-Aug	Thursday	swim 3.4k easy stuff with a few fast 50s		run 30 min easy w Bri	1.5		1		0.5
24-Aug	Friday	ride 1 hour easy			1			1
25-Aug	Saturday	Lake Norman Tri with 3m cooldown	felt great on swim-bike, OK run but hot.  2nd overall in tough field.		2.03		0.33	1	0.7
26-Aug	Sunday	ride 2.5hr easy			2.5			2.5
					12.93		2.03	7.5	2.9	0.5	0
Actual							S	B	R	ST	X-train
27-Aug	Monday	swim 3k	ride 2.5hr	run 40min	4.25		1	2.5	0.75
28-Aug	Tuesday	run 37min, ride 3.25hr (course)			3.95			3.3	0.65
29-Aug	Wednesday	swim 4k		run 13	2.75		1.25		1.5
30-Aug	Thursday	ride 2 hours easy		ride 2hr with some efforts	4			4
31-Aug	Friday	swim 2k, ride 1.25hr, run 20 min			2.28		0.7	1.25	0.33
1-Sep	Saturday	run 1hr20 Ponce Inlet beach	swim/surf 1 hour		2.33		1		1.33
2-Sep	Sunday	ride 1hr 20 easy Ponce Inlet	swim/surf 2 hours		2.33		1	1.33			1
					21.89		4.95	12.38	4.56	0	1