S B R ST
Actual          
    AM L PM Time  
30-Oct Monday wow, I've been slacking on the training log, eh?      
31-Oct Tuesday        
1-Nov Wednesday    
2-Nov Thursday        
3-Nov Friday    
4-Nov Saturday        
5-Nov Sunday    
          0 0 0 0 0
           
Actual           S B R ST
6-Nov Monday      
7-Nov Tuesday        
8-Nov Wednesday        
9-Nov Thursday        
10-Nov Friday  
11-Nov Saturday ride 2.5hrs easy      
12-Nov Sunday Old Reliable 5k: 19:17 w 1m warm up and cool down      
          0 0 0 0 0
 
Actual           S B R ST
13-Nov Monday swim 2.2k ride 1.25hr easy   2 0.75 1.25
14-Nov Tuesday yoga   run 1hr trails 2 1 1
15-Nov Wednesday swim 2k ride 2.75hr easy   3.5 0.75 2.75
16-Nov Thursday run 1hr 10 steady Umstead    strength 2 1.2 0.8
17-Nov Friday Yoga
swim 2k
  run 38 min easy Bond Lake 2.5 0.75 0.7 1
18-Nov Saturday run 1hr 15 on Bridle Trails unmstead ride 1hr 10 easy   2.4 1.2 1.25
19-Nov Sunday ride 2hr with the Cycling Spoken Here group   strength (legs) 2.7 2 0.7
          17.1 2.25 7.2 4.15 3.5
           
Actual           S B R ST
20-Nov Monday run 50 minute Greeneway from Y
swim 2.1k easy
    1.75 0.75 0.8
21-Nov Tuesday run 48 min with 8 x 1min pickups   yoga
swim 2k
2.4 0.75 0.8 1
22-Nov Wednesday swim 2.2k   ride 1hr trainer 1.6 0.7 1
23-Nov Thursday Inside-Out 8k Turkey Trot + 1m warm up wm down ran 32:11   1 1
24-Nov Friday ride 2hrs easy strength, swim 2k   3 0.7 2 0.7
25-Nov Saturday run 1hr 15 Umstead steady     1.25 1.25
26-Nov Sunday   ride 2hrs
ran 1.5m easy off bike
strength 2.9 2 0.3 0.7
          13.9 2.9 5 4.15 2.4
           
Actual           S B R ST
27-Nov Monday swam 2k easy   strength AA 1.4 0.7 0.7
28-Nov Tuesday Yoga
swim 2.4k nothing special
run 1hr 15 Umstead with 10 x 1 min pickups   3 0.75 1.25 1
29-Nov Wednesday ride 2hrs Tobacco trail and Apex bakery   run 30 easy 2.5 2 0.5
30-Nov Thursday run around Bond Park lake     0.85 0.85
1-Dec Friday swim 2.2k easy     0.75 0.75
2-Dec Saturday run 5k in Bond Park, 8m total, 18:59, a recent year PR!     1.2 1.2
3-Dec Sunday ride 2.1hrs with Cycling Spoken here group, mod intensit     2.1 2.1
          11.8 2.2 4.1 3.8 1.7