S	B	R	ST
Actual
		AM	L	PM	Time
30-Apr	Monday	swam 3.4k with Aaron and Macca			1		1
1-May	Tuesday		ran 25min easy	rode 1hour easy	1.45			1	0.45
2-May	Wednesday	swim 2.2k w Bri mostly easy		run 45min w Bri Bond Park	0.75				0.75
3-May	Thursday	ride 1.5hr with a couple pickups			1.5			1.5
4-May	Friday	run 20 minute, swim 1.5k			0.73		0.4		0.33
5-May	Saturday	White Lake half, minimal warm up	did 4:19.55 - 25:30, 2:20, 1:31.  Felt solid across the board.  Got a stupid 4 minute position penalty while riding solo		4.4		0.5	2.4	1.5
6-May	Sunday	nothing			0
					9.83		1.9	4.9	3.03	0
							S	B	R	ST
Actual
7-May	Monday			ran 30 min easy	0.5				0.5
8-May	Tuesday	swam 2.3k		run 30 minute easy	1.25		0.75		0.5
9-May	Wednesday			run 35 minutes easy	0.65				0.65
10-May	Thursday	ran 50 minutes easy		ride 2 hours steady solo	2.8			2	0.8
11-May	Friday	ride 4.25 hrs with Cid, Mike, Richard steady		swim 2k	4.75		0.5	4.25
12-May	Saturday	5k run for the trees in Winter Park - legs tired but felt pretty strong - 6:08, 6:02, 6:10 (dirt road last mile) - 18:56, nice workout!	wm up cooldown about 4 total		1				1
13-May	Sunday	nada			0
					10.95		1.25	6.25	3.45	0
Actual							S	B	R	ST
14-May	Monday		swim 3k	run 55min easy/steady	1.75		0.8		0.95
15-May	Tuesday	ride 2 hr steady	run 40min easy off bike		2.7			2	0.7
16-May	Wednesday		ride 2.5hr w Sas + solo		2.5			2.5
17-May	Thursday	run 10 steady	swim 3k		2.9		1		1.4	0.5
18-May	Friday	ride 1.5hr			1.5			1.5
19-May	Saturday	sprint tri + cooldown	3rd oa 47:39 at Surf turf - felt good!		1.13		0.33	0.5	0.3
20-May	Sunday	ride 2.5hr with mod-tempo			2.5			2.5
					14.98		2.13	9	3.35	0.5
Actual							S	B	R	ST	X-train
21-May	Monday		ride to pool (3m) swim 2.3k, ride home	run 55min easy/steady	2.1		0.7	0.5	0.9
22-May	Tuesday		SAS track group - 2m warm up 2 x (1m tempo, 4x400 fast) 6:16, 79s, 6:19, 85s.  Whew! Cooldown 10min easy swim 1600 easy after	ride w IOS group then Bri	3.9		0.5	2.1	1.3
23-May	Wednesday		MTB 1.7hr to Crabtree, around, back on Greenways	run 52min easy/mod in Umstead	2.55			1.7	0.85
24-May	Thursday	swim 4.2k w 4 x (400 pull, 4 x 100 fast)		ride 2.5 hr wm up then IOS fast ride	3.7		1.2	2.5
25-May	Friday	run 10 steady trails	swim 2k		2.15		0.7		1.45
26-May	Saturday	ride 2.75hr moderate			2.75			2.75
27-May	Sunday	Xterra Smith Lake + warm up	9th oa in 2:24, good swim, bike was fun but back started hurting, tough run w tight back.  Good event, well marked!	race was 1k, 30k, 7k	2.9		0.35	1.8	0.75
					20.05		3.45	11.35	5.25	0	0
Actual							S	B	R	ST	X-train
28-May	Monday			swim 3.2k	1		1
29-May	Tuesday	run 10m Turkey Creek in 1:22, not bad		ride 1.85hr easy	3.25			1.85	1.4
30-May	Wednesday	swim 3k still stiff	ride 3.5 hours, some w SAS group, dropped like bag of hammers on final hill, lactate explosion.  Ran 8 min off bike, torment, agony. Hot		4.65		1	3.5	0.15
31-May	Thursday	swim 2k w speedwork run 45min w 4 x 1 min pickups	I felt like total shit on the run, had to walk a fair bit of it.  Very tired		1.45		0.7		0.75
1-Jun	Friday	run 20min easy			0.33				0.33
2-Jun	Saturday	Race Over the Mountain tri + wm up			2.3		0.35	1.2	0.75
3-Jun	Sunday		run 45 min easy, situps/pushups		0.95				0.75		0.2
					13.93		3.05	6.55	4.13	0	0.2