AM	L	PM	Time		R	B	S	ST
4-Jul	Monday	11k run w 5k tempo			1		7
5-Jul	Tuesday	swim 1.6k so easy			0.75				1.6
6-Jul	Wednesday	strength 2		run 30min easy	1		3.5			1
7-Jul	Thursday		swim 1.8k	spin class run 20min easy Pilates	3		2.5	18	1.8	1
8-Jul	Friday	camp	ride 45		2.5			45
9-Jul	Saturday	run 3m	ride 30	camp weekend	2		3	30
10-Jul	Sunday	close camp
					10.25		16	93	3.4	2
		AM	L	PM
11-Jul	Monday	off
12-Jul	Tuesday	swim 1.5	strength	ride 30 ez (totally flat)	2.5			30	1.5	1
13-Jul	Wednesday		swim 2k	ride 50min, run 5	2.25		5	16	2
14-Jul	Thursday			spin class run 20min	1.4		3	20
15-Jul	Friday	run 30min		Yoga	1.5		3.5
16-Jul	Saturday	ride 52 swim 2k		run 30min easy	4		4	52	2
17-Jul	Sunday	ride 40 trainer			2			40
					13.65		15.5	158	5.5	1
		AM	L	PM
18-Jul	Monday	run 3	strength	run 2, swim 1.5	1.25		4.5		1.5	1
19-Jul	Tuesday	swim 2.4k		ride 30	2.25		3	30	2.4
20-Jul	Wednesday		swim 1.6k	run 8, swim 600	2		8		2.4
21-Jul	Thursday			spin class, run 3, Pilates	2.5		3	20		1
22-Jul	Friday	swim 2.5k		run 5, yoga	2.5		5		2.5	1
23-Jul	Saturday	ride 60		swim 1.2k	3.5			60	1.5
24-Jul	Sunday	run 10 beach		Ride 45min easy	2		10	15
					16		33.5	125	10.3	3
		AM	L	PM			R	B	S	ST
25-Jul	Monday			run 6 easy swim 3.3k	2		6		3.3
26-Jul	Tuesday	strength		ride 50m steady with 4 x 4min pickups	2.75			45		1
27-Jul	Wednesday		Yoga (40min)	run 8.5 w/ 2.75 Z4/5a swim 500 easy	2.25		8.5		0.5	0.8
28-Jul	Thursday			spin class, run 3, Pilates	2.5		3	20		1
29-Jul	Friday	run 3, coach swim practice, run 5		swim 2.2k Yoga	3.25		8.5		2.2	1
30-Jul	Saturday	ride 60 w fast group		sprint tri no wm up, 5min cooldown, got lost going to the race	4		3.5	70	0.5
31-Jul	Sunday	ride 2.5hr easy			2.5			45
					19.25		29.5	180	6.5	3.8