S	B	R	ST
Actual
		AM	L	PM	Time
2-Jul	Monday	off, a day of rest			0
3-Jul	Tuesday	run 53 w 20 tempo	swim 3.3k	ride 2hr w IOS group (moderate)	3.85		1	2	0.85
4-Jul	Wednesday	Firecracker 100k	swim 3.1k		4.7		1	3.7
5-Jul	Thursday		ride 2hr w 5 x 3min Z5a-b (hard) run 17min easy off bike		2.27			2	0.27
6-Jul	Friday	swim 4k	run 1:20 easy	strength	3.18		1.1		1.33	0.75
7-Jul	Saturday	ride 1hr			1			1
8-Jul	Sunday	Triangle Tri + 30min run and 1.75hrs easy riding			3.63		0.33	2.5	0.8
					18.63		3.43	11.2	3.25	0.75
							S	B	R	ST
Actual
9-Jul	Monday			ride 1.4hr easy, swim 1300 easy	1.8		0.4	1.4
10-Jul	Tuesday	run 43min Bri loop super slow		IOS ride	2.74			2	0.74
11-Jul	Wednesday	swim 3.8k mostly easy	ride 1.5hr easy	run 50min w 5 x 1:30 fast on Creek trail, rainy	3.35		1	1.5	0.85
12-Jul	Thursday	run 20 easy w Tassie		IOS ride fairly hard	2.33			2	0.33
13-Jul	Friday	swim 2k			0.75		0.75
14-Jul	Saturday	run 15 min easy in Asheville			0.25				0.25
15-Jul	Sunday	Waterfront Tri, 2:06.12 + short jog wm up and cooldown, 10th OA.  Hilly. 19:10, 1:05ish, 40:44.			2.43		0.33	1.1	1
					13.65		2.48	8	3.17	0
Actual							S	B	R	ST
16-Jul	Monday	drive home		run 40min easy Bri loop	0.7				0.7
17-Jul	Tuesday		swim 1.2k loosen up	ride 1.45hr easy	1.78		0.33	1.45
18-Jul	Wednesday	swim 3.1k w 10 x 50 fast at end		run 1hr w pickups	2		1		1
19-Jul	Thursday	ride 1.25hr w pickups		strength, run 30min easy w strides	2.25			1.25	0.5	0.5
20-Jul	Friday	swim 2.5k			0.75		0.75
21-Jul	Saturday	Hurley F1 sprint + wm up and cooldown			1.78		0.33	0.7	0.75
22-Jul	Sunday	ride 2.5hr easy		run 20min easy	2.83			2.5	0.33
					12.09		2.41	5.9	3.28	0.5
Actual							S	B	R	ST	X-train
23-Jul	Monday			run 20min easy w Tassie	0.33				0.33
24-Jul	Tuesday	swim 2.8k easy		ride 2hr w IOS run 10min easy	3.2		1	2	0.2
25-Jul	Wednesday	swim 3.2k strength		run 1hr w 8 x 2min Z3-4	2.5		1		1	0.5
26-Jul	Thursday	ride 2.8hrs w 3 x 10min Z4-5a			2.8			2.8
27-Jul	Friday	swim 4k	run 10 miles Umstead		2.6		1.2		1.4
28-Jul	Saturday	ride 3.5hr with CSH group	swim 3k		4.5		1	3.5
29-Jul	Sunday	ride 3.25 hr w 3 x 20min tempo		run 40in easy	3.95			3.25	0.7
					19.88		4.2	11.55	3.63	0.5	0