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