S	B	R	ST
Actual
		AM	L	PM	Time
5-Mar	Monday	swim 5.6k			1.5		1.5
6-Mar	Tuesday	run 10m dirt loop			1.5				1.5
7-Mar	Wednesday	ride 3.5hrs Clermont camp	run 20 min transition run		3.83			3.5	0.33
8-Mar	Thursday	run 10m dirt loop camp		ride 2hrs Van Fleet	3.5			2	1.5
9-Mar	Friday	ride 35m	swim 1.6k	run 4.5m	3.15		0.5	2.25	0.4
10-Mar	Saturday	swim 1k, run 3m			0.73		0.33		0.4
11-Mar	Sunday	Great Escape + 3m cooldown run + 6m bike			2.25		0.25	1.25	0.75
					16.46		2.58	9	4.88	0
							S	B	R	ST
Actual
12-Mar	Monday	drive home			0
13-Mar	Tuesday	swim 2.6k easy stuff	run 25min easy	ride 2.75hr with 1hr AeT+ w Paul&Aaron (the fast young guns)	3.9		0.8	2.75	0.35
14-Mar	Wednesday	swim 3.5k	ride 2.75hr w 8 x 2min Z5a-b	run Company Mill 1hr 10min	4.95		1	2.75	1.2
15-Mar	Thursday	run 10m hills easy easy Umstead			1.5				1.5
16-Mar	Friday	swim 5.5k		run 23 min easy	1.9		1.5		0.4
17-Mar	Saturday	run 5k + 4m wm up cdn - 18:22, felt good	ride 1:40 MTB Umstead Bridle		2.95			1.7	1.25
18-Mar	Sunday	ride 2.7hr, cold, tired and windy			2.7			2.7
					17.9		3.3	9.9	4.7	0
Actual							S	B	R	ST
19-Mar	Monday	swim 3k, mostly easy		run 1hr 14, easy	2.1		0.85		1.25
20-Mar	Tuesday	yoga		ride 2hrs w 3x15 Z3 on Trinity road run 9min off bike easy	3.15			2	0.15	1
21-Mar	Wednesday	swim 3.6k, main set 3 x (8x50 fast, 400 cruise), held :30 on the :33 sendoff last round of 50s w paddles	ride 2.7 hr w threshold & 4 stomps, got dropped from SAS ride	run 1hr with 4 x 1:30, 1x5:45, 4x1:30 Z4-5a in Umstead	4.7		1	2.7	1
22-Mar	Thursday	ride 1.8hr MTB (some on roads)		ride 2.1 hours IOS ride, fast!	3.9			3.9
23-Mar	Friday	swim 5k with some screwy sets			1.25		1.25
24-Mar	Saturday	run National Half-Marathon at steady pace (7:20)	drive home	run 20 min easy	2				2
25-Mar	Sunday	ride 2.75 hour, pretty tired			2.75			2.75
					19.85		3.1	11.35	4.4	1
Actual							S	B	R	ST	X-train
26-Mar	Monday	swim 4k mixed efforts		run 1hr12min, comfortable steady	2.4		1.2		1.2
27-Mar	Tuesday	30 min strength session, got to stay in the gym		ride 2.25hr w IOS ride, dropped off to save legs for tomorrow run 8 minutes + drills off bike	3			2.25	0.25	0.5
28-Mar	Wednesday	swim 4k with some mod-hard 50s.  Water hot today	ride 2.75hr - 1hr w SAS group.  Fast, felt good.	run 1hr with 10 x 30 second accelerations in 2nd half. A bit tight	4.85		1.1	2.75	1
29-Mar	Thursday		swim 2k with fast 50s		0.7		0.7
30-Mar	Friday	run 20 min easy			0.33			0.5	0.33
31-Mar	Saturday	Azalea Triathlon, 300y-10m-5k.  Warm up 25 minute ride, 15 minute run, swim 500 yards.  Cooldown 4 mile jog.	Felt solid across the board, got 5th.  Some fast dudes! Note: review and memorize all courses from now until the end of time, in perpetuity and forever.		1.8		0.25	0.75	0.8
1-Apr	Sunday	ride 2.2 hours easy on Wrightsville Beach		run 40 minute easy	2.9			2.2	0.7
					15.98		3.25	8.45	4.28	0.5	0