S	B	R	ST
Actual							S	B	R	ST	X-train
3-Sep	Monday	swim/surf 1.5hour			0
4-Sep	Tuesday	run 55 min Bond Park ez		ride 2.25 hr w some tempo	3.15			2.25	0.9
5-Sep	Wednesday			run to pool, swim 1700, run home	1.6		0.6		1
6-Sep	Thursday	strength, swim 1200		ride 2hr steady effort Bri/M only	2.7			2		0.7
7-Sep	Friday	swim 3.6k	run 1.5hr w some tempo Umstead		2.2		1		1.2
8-Sep	Saturday	ride duke cours 2.75 hour, run 20min off bike			3.08			2.75	0.33
9-Sep	Sunday	off			0
					12.73		1.6	7	3.43	0.7	0
							S	B	R	ST
Actual
10-Sep	Monday	swim 2.5k		run 1 hour	1.75		0.75		1
11-Sep	Tuesday			ride 1.5 hour, first part of IOS ride with some tempo	1.5			1.5
12-Sep	Wednesday	swim 3k or so		run 50 minute with 20 light tempo	1.85		1		0.85
13-Sep	Thursday			ride 1 hour with 3 min hard at end	1			1
14-Sep	Friday	swim 2k with some pickups, run 20 minutes easy			0.9		0.6		0.3
15-Sep	Saturday	ride 1 hour easy			0
16-Sep	Sunday	Duke half - 4:23.37.  3rd OA.  Wm up about 10minute ride, 5 minute swim			4.5		0.5	2.4	1.6
					11.5		2.85	4.9	3.75	0
Actual							S	B	R	ST
17-Sep	Monday	off			0
18-Sep	Tuesday	swim 2k easy		run 45 min easy	1.45		0.7		0.75
19-Sep	Wednesday			ride 1.5 hour easy	1.5			1.5
20-Sep	Thursday		swim 2.5k	run 55 minute easy	1.6		0.75		0.85
21-Sep	Friday	run 20 minute Tassie			0.3				0.3
22-Sep	Saturday		run 1 hour Athens GA Botanical Gardens		1				1
23-Sep	Sunday			ride 1 hour easy	1			1
					6.85		1.45	2.5	2.9	0
Actual							S	B	R	ST	X-train
24-Sep	Monday		swim 2.5k	run 57 minute w 3 x 6 min Z3/4	1.85		0.85		1
25-Sep	Tuesday			ride 1.5hr with some tempo (IOS group) run 10minute off bike	1.7			1.5	0.2
26-Sep	Wednesday	swim 2.5k		run 40 minutes?	1.7		1		0.7
27-Sep	Thursday	run 20 minute Tassie			0.3				0.3
28-Sep	Friday	ride to pool, swim 1.5k, ride home			1.2		0.5	0.7
29-Sep	Saturday	Wilmington sprint tri, 5th OA, 19:08 run			1.13		0.33	0.5	0.3
30-Sep	Sunday	ride 1.75hr easy	swim 800 easy		2		0.25	1.75
					9.88		2.93	4.45	2.5	0	0
					40.96