S	B	R	ST
Actual
		AM	L	PM	Time
5-Feb	Monday		yoga	swim 4k w fast guys	2.2		1.2			1
6-Feb	Tuesday	run 7m w 3 x 5:30min, 1 x 3min Z4-5a, sore			1.1				1.1
7-Feb	Wednesday	swim 3.2k	ride 2.5hr, 1hr w fast group run 24min steady off bike		4		1.1	2.5	0.4
8-Feb	Thursday	run 10m Umstead Turkey Crk 1:20		ride 1hr 10 easy trainer	2.5			1.2	1.33
9-Feb	Friday	swim 3k	strength (SM)	run 30 easy	2.25		1		0.5	0.75
10-Feb	Saturday	run 12m w tempo	ride 1.25hr easy		2.75			1.25	1.5
11-Feb	Sunday	ride 3hr w 3 x 10 min Z4-5a / 5min easy run 10min easy off bike	swim 2k easy		3.9		0.7	3	0.2
					18.7		4	7.95	5.03	1.75
Actual
12-Feb	Monday		swim 3.5k w 2k straight	strength (SM)	2		1.25			0.75
13-Feb	Tuesday	run 53min easy		yoga and a couple weights	2				0.9	1
14-Feb	Wednesday	swim 3.2k	ride 2hrs easy		3		1	2
15-Feb	Thursday	run 1.5hr Company Mill + Sycamore loops Umstead easy	ride 2hrs easy-steady around S Raleigh		3.5			2	1.5
16-Feb	Friday	swim 4k ouch	ride 1hr w stomps		2.2		1.25	1
17-Feb	Saturday	run 1.25hr 10 miles Umstead Turkey creek - good comfortable fast run			1.25				1.25
18-Feb	Sunday	ride 2.75 w 1.5 steady			2.75			2.75
					16.7		3.5	7.75	3.65	1.75
Actual							S	B	R	ST
19-Feb	Monday	run 40min easy			0.7				0.7
20-Feb	Tuesday	swim 3k with 5 x (3x100 descend, 100 kick)	run 1hr w 3 x 6min Z4/5a ride 2.3hrs easy/steady		4		1	2.3	1
21-Feb	Wednesday	swim 2.7k easy	ride 2.5hr w 20min TT (273W avg)	run 15min off bike fast	3.6		0.85	2.5	0.25
22-Feb	Thursday	run 1hr easy Umstead		strength (SM)	2				1	1
23-Feb	Friday	swim 3.5k long stuff			1.2		1.2
24-Feb	Saturday	Bubba 20k + wm up cooldown	held 6:46 avg, hilly first half.  Felt strong but not too quick.	very tired and got the doodoos afterwards	2				2
25-Feb	Sunday	ride 3hr build to steady we rode in rain and avg temp was 45.  I suffered like words can't describe.  Bri is hardcore crazy!  She is going to kick butt this year.	swim 35min real easy		3.5		0.6	3
					17		3.65	7.8	4.95	1
Actual							S	B	R	ST	X-train
26-Feb	Monday	ran 43min very slow	yoga	swim 3.1k , pretty beat	1.85		0.85		0.75	1
27-Feb	Tuesday	broken brick 3 x 2m run, 25minute bike last round of run did 6:15 mile then easy		swim 1.7k easy	2.85		0.65	1.4	0.8
28-Feb	Wednesday	swim 3k w some anaerobic stuff	ride 2.75hr, 1hr w SAS group, very fast today,  Nice ride.	run 25min super easy	4.05		0.85	2.75	0.45
1-Mar	Thursday	run 1.4hrs Umstead easy trails	ride 2hrs with 45min MTB		3.4			2	1.4
2-Mar	Friday	swim 3.5k			1		1
3-Mar	Saturday	run Cary 10k + 4wm up cooldown	ride 1.5hr very easy		2.83			1.5	1.33
4-Mar	Sunday	ride 3hr w 2hr AeT	run 30min easy	swim 30 min easy	4		0.5	3	0.5
					19.98		3.85	10.65	5.23	1	0