Time/Day	AM		Lunch	PM
Monday Nov 19	2700 swim		weights	off
Tues Nov 20	weights		50 min run w/strides	off
Wed Nov 21	off		off	2.5 hr ride
Thurs Nov 22	10k race (tempo run)		off	off
Fri Nov 23	2 hr ride		off	30 min run
Sat Nov 24	3 hr ride		off	1.5 hr run
Sun Nov 25	3 hr ride		2000 easy swim	off
2 weight session	10.5 hr ride		3.5 hr run	1.5 hr swim
Total: 16.75 hr
Mon Nov 26	off		weights	off
Tues Nov 27	1 hr run w/ pickups		off	3000 swim
Wed Nov 28	off		off	3 hr ride
Thurs Nov 29	1.2 hr run w/ stairs		Weights	1 hr spin class
Fri Nov 30	off		off	15 min jog
Sat Dec 1	5k race – Ft.Desoto		1 hr easy spin	off
Sun Dec 2	4 hr ride		off	off
2 weight sess	9 hr ride		~3 hr run	1 hr swim
Total: 14.5 hr
Mon Dec 3	3000 swim		40 min run	off
Tues Dec 4	1 hr run w/ pickups		Weights	off
Wed Dec 5	off		off	3 hr ride
Thurs Dec 6	1.5 hr run w stairs		Weights	1 hr spin
Friday Dec 7	off		off	15 min jog
Sat Dec 8	13.1 mile race –OUC Half		45 min spin	off
Sun Dec 9	4 hr ride		off	off
2 weight sess	8.75 ride		~4.5 hr run	1 hr swim
Total: 16 hr
Mon Dec 10	off		off	off
Tues Dec 11	Weights		off	1 hr w/ pickups
Wed Dec 12	off		off	2.5 hr ride
Thurs Dec 13	Weights		off	2 hr run w hills
Fri Dec 14	3000 swim		1 hr spin	off
Sat Dec 15	3 hr ride		off	2 hr trail run
Sun Dec 16	5 hr ride		off	off
2 weight sess	11.5 ride		5 hr run	1 hr swim
Total: 19 hr
Mon Dec 17	Weights		20 min jog	off
Tues Dec 18	1hr run w/ pickups		weights	1 hr spin
Wed Dec 19	off		off	3 hr ride
Thur Dec 20	Weights		off	1.5 hr w stairs
Fri Dec 21	3000 swim		30 min jog	off
Sat Dec 22	3 hr ride		off	2 hr run
Sun Dec 23	3 hr ride		off	off
3 weight sess	10 hr ride		5.3 hr run	1 hr swim
Total: 18 hr
Mon Dec 24	TBD à
Tues Dec 25		X-Mas Day ride
Wed Dec 26
Thurs Dec 27
Fri Dec 28
Sat Dec 29
Sun Dec 30	13.1 mile race –Ultimate Fullantic (New Port Richey)
Mon Dec 31
Tues Jan 1		New Years Day 100 miler