S	B	R	ST
Actual
		AM	L	PM	Time
4-Jun	Monday	swim 2.5k mostly easy		run 50min?	1.55		0.75		0.8
5-Jun	Tuesday	strength/weights	ride 2 hrs build into tempo for 1hr		2.75			2		0.75
6-Jun	Wednesday	swim 3.3k with some harder stuff		run 1hr w 3 x 5min tempo intervals	2		1		1
7-Jun	Thursday			ride 1 hour steady	1			1
8-Jun	Friday	swim 1500 with 8 x 50 fast	ride 40min easy		0.6		0.6
9-Jun	Saturday	run 18min easy w Tassie			0.3				0.3
10-Jun	Sunday	Eagleman half - 4:17.53	21:21 swim, 2:22.29 bike with about 4 min of delay (mechanical + lost bottle), 1:29.59 run.  Felt solid. Good day for racing		4.4		0.5	2.4	1.5
					12.6		2.85	5.4	3.6	0.75
							S	B	R	ST
Actual
11-Jun	Monday	off			0
12-Jun	Tuesday			run 25min easy	0.45				0.45
13-Jun	Wednesday	swim 2k			0.7		0.7
14-Jun	Thursday	run 40min			0.7				0.7
15-Jun	Friday	disney with the fam			0
16-Jun	Saturday	clinic, swim a little			0.1		0.1
17-Jun	Sunday	run 45min w DT & Jay			0.75				0.75
					2.7		0.8	0	1.9	0
Actual							S	B	R	ST
18-Jun	Monday	drive Fl to NC			0
19-Jun	Tuesday	run to pool, swim 1.6k, run home (3m each way)		ride 2.2hrs steady	3.55		0.5	2.2	0.85
20-Jun	Wednesday	swim 3k	ride 3hr steady	run 55min steady bond park	4.9		1	3	0.9
21-Jun	Thursday			ride 2hr w Sanchez group	2			2
22-Jun	Friday	swim 3.5k w some fast stuff run 35min easy		run 40min w strides	2.2		1		1.2
23-Jun	Saturday	ride 1hr easy w Bri			1			1
24-Jun	Sunday	Kure Beach double sprint + wm up cooldown	3rd, fun but really hard		1.95		0.35	0.8	0.8
					15.6		2.85	9	3.75	0
Actual							S	B	R	ST	X-train
25-Jun	Monday			swim 3.7k fast stuff at Pullen	1.1		1.1
26-Jun	Tuesday	run 53 min easy bond park		bike 1.75hr steady w ios	2.6			1.75	0.85
27-Jun	Wednesday	swim 2.9k easy	ride 3.5hr steady	run 50min w 6x2min fast/2easy	5.35		1	3.5	0.85
28-Jun	Thursday	strength (light)		ride 1.1hr w 4 x 6 min Z5a / 3min easy, run 17min off bike w Tassie	2.15			1.1	0.3	0.75
29-Jun	Friday	run 1.5hr Umstead	swim 1k, stormed out		1.8		0.3		1.5
30-Jun	Saturday	ride 4.25 hrs steady pacing 80m	swim 2.5k, a few 50s fast but tired here		5		0.75	4.25
1-Jul	Sunday	3 x 40-45min ride, 15-20min run, descend effort 1-3 so 2 was OD/Z4 and 3 was hard as hell.			3			2	1
					21		3.15	12.6	4.5	0.75	0