S B R ST
PLANNED          
    AM L PM Time
1-May Monday run 12min
swim 3.5k
run 14min
    1.5 1.05 0.5
2-May Tuesday ride 3.25hr with 3 x 8min Z5a   run 35min easy (bonked) 3.8 3.25 0.65
3-May Wednesday run 1hr 20 w 16 x 200 fast in middle swim 3.2k w 18 x 100 desc 1-3 floor exercises (core) 2.4 1.1 1.33 0.3
4-May Thursday ride 1.5hr easy   run 40min easy
swim 1.4k easy
2.6 0.5 1.5 0.7
5-May Friday ride 2.75hr w 8 x 1min Z5b / 1min easy run 12min
swim 3.5k
run 12min
  4.25 1 2.75 0.45
6-May Saturday     run 1:36 w tempo
floor exercises
1.9 1 1.5 0.3
7-May Sunday ride 2.5hr swim 1.5k run 30 easy 3.5 0.5 2.5 0.5
          19.95 4.15 11 5.63 0.6
           
PLANNED           S B R ST
8-May Monday Ran 12min, swam 2.5k, ran 12min     1.5 1 0.5
9-May Tuesday road 2.5hr w 2 x 15min on west head Ran 40 min easy with drills and strides (twice over cliff)   3.25 2.5 0.7
10-May Wednesday rode to pool, swam 3k, rode home (short)   ran 1:20 w 10 x 1:30 hills 2.5 1 0.3 1.33
11-May Thursday Ran 44:30 very easy up DeeWhy beach and back   bike 1:30 2.25 1.5 0.75
12-May Friday rode 1:50 with 5 x 2min Z5a     1.85 1.5
13-May Saturday   Ran 1:41 w 25min tempo in the middle - cliff, narabeen trail, cliff   1.75 1.75
14-May Sunday Bike1:48 up hill and back   swam 1.6k in freezing ocean pool 2.25 0.5 1.8
          15.35 2.5 7.6 5.03 0
 
PLANNED          
15-May Monday ran 50min with tempo     0.85
16-May Tuesday ran 30min easy      
17-May Wednesday ran to funny pool in Cairns, swam 20min, ran to hotel     1
18-May Thursday ran 20min?     0.3
19-May Friday rode 1hr easy     1
20-May Saturday rode 1hr easy     1
21-May Sunday Sydney half marathon, ran 1:28     1.5
          5.65 0 0 0 0
           
PLANNED          
22-May Monday flew to NZ   swam 1200 in some small pool in New Zealand 0.5
23-May Tuesday swam 2.2k in pool in NZ, Scott Molina sighting   ran 20min very easy 1
24-May Wednesday     ran 30min easy 0.5
25-May Thursday     ran 40min easy 0.7
26-May Friday probably ran but not sure about it      
27-May Saturday ran 1hr with some tempo     1
28-May Sunday rode 1hr maybe      
          3.7 0 0 0 0