S	B	R	ST
Actual
		AM	L	PM	Time
1-Jan	Monday	run 40min easy			0.75				0.7
2-Jan	Tuesday	run 55minutes steady w 6 x1min pickups	ride 1.2hr easy	swim 2k	2.75		0.7	1.2	0.85
3-Jan	Wednesday		ride 1.7hr with SAS fast group ride swim 1.8k	strength easy (tired)	3		0.7	1.7		0.7
4-Jan	Thursday	run 53min kinda fast Umstead	yoga		1.85				0.85	1
5-Jan	Friday	run 50min easy	ride 1.2hr easy		2			1.2	0.8
6-Jan	Saturday	spin 40 minutes			0.7			0.7
7-Jan	Sunday	deleon springs half mar			1.75				1.75
					12.8		1.4	4.8	4.95	1.7
Actual		down in FL for clinic and visit					S	B	R	ST
8-Jan	Monday	ride 1.5hr	swim 1.6k	run 55min easy	2.85		0.5	1.5	0.9
9-Jan	Tuesday	swim 1k (talked more than swam)	ride 2hr clermont hills		2.3		0.3	2
10-Jan	Wednesday	ride 2hr	run 1hr		3			2	1
11-Jan	Thursday	swim 30min	ride 2.3hr Pinellas Trail	run 40min easy	3.5		0.5	2.3	0.7
12-Jan	Friday	run 50min swim 1.6k 10 x 100 faster	ride 3hr		4.5		0.5	3	0.8
13-Jan	Saturday	clinic, ride 1.25hrs easy		run 5m fast - JS 5 Run 4 Beers	2.25			1.5	0.7
14-Jan	Sunday	slept in, very tiring week			0
					18.4		1.8	12.3	4.1	0
Actual							S	B	R	ST
15-Jan	Monday	run 55min Bond Park easy		swim 3k main set 16 x 100 (2 easy, 2 mod-hard)	1.95		1		0.9
16-Jan	Tuesday	strength (SM)	run 55min w 1,2,3,3,2,1 fartlek		1.75				0.9	0.75
17-Jan	Wednesday	swim 2.9k easy stuff	ride 2.5hrs hills steady	run 18min easy	3.75		1	2.5	0.3
18-Jan	Thursday	run 10m Reedy Lake Umstead easy/cruise		yoga	2.4				1.5	1
19-Jan	Friday	swim 2k strength (SM)	ride 1.5hr w intervals		3		1	1.5		0.75
20-Jan	Saturday	run 1hour tempo	ride 1.5hr easy		2.5			1.5	1
21-Jan	Sunday	ride 2hrs w 2 x 10 min Z3			2			2
					17.35		3	7.5	4.6	2.5
Actual							S	B	R	ST	X-train
22-Jan	Monday	strength (SM)	run 56 min easy	swim 4k w 20 x 100 on 1:10 (ouch)	2.85		1.2		0.95	0.7
23-Jan	Tuesday	swim 1.5k	run 55min with 5 x 3 min Z4-5a	ride 50 min easy	2.25		0.5	0.85	0.95
24-Jan	Wednesday	swim 2.5k mostly easy	ride 3hr with 1.25 Z3-5a group ride, the rest easy run 14 minutes moderate off bike		4		0.75	3	0.25
25-Jan	Thursday		run 1.5hr Umstead trails	strength (SM)	2.25				1.5	0.75
26-Jan	Friday	swim 3k	ride 40min easy run 1hr 7 tempoish Umstead		2.7		1	0.7	1.15
27-Jan	Saturday		skiing		4						4
28-Jan	Sunday		skiing		2						2
					20.05		3.45	4.55	4.8	1.45	6
Actual							S	B	R	ST
29-Jan	Monday	run 55min easy Bond Lake		swim 3.5k with 3 x (400 descend, 8x50fast)	2		1.1		0.9
30-Jan	Tuesday	run 1hr5min w 8 x 1:15 hill repeats	ride 1hr easy	strength (SM)	2.75			1	1.1	0.6
31-Jan	Wednesday	swim 3.5k	ride 3.25hrs run 10 minutes	very tired at the end of today.	4.5		1.1	3.25	0.2
1-Feb	Thursday	run 1hr 20min very easy Umstead		Yoga	2.2				1.33	1
2-Feb	Friday	OFF - body needs rest			0
3-Feb	Saturday	run 1hr 18.  10m Umstead Turkey Creek loop in 1:12 + cooldown.  Great run for me.	ride 1hr 50min easy-steady w 20min Z3	run 20 min easy, keep Bri company.	3.5			1.85	1.6
4-Feb	Sunday	ride 2.5hrs, first part easy, 2nd half w/ 4 x 5 min Z4 w 2min easy btwn.  Tired from yesterday, low power.	run 1hr easy Company Mill loop	swim 2k loosen up.	4.2		0.7	2.5	1
					19.15		2.9	8.6	6.13	1.6