S B R ST
Actual          
    AM L PM Time  
4-Jun Monday swim 2.5k mostly easy   run 50min? 1.55 0.75 0.8
5-Jun Tuesday strength/weights ride 2 hrs build into tempo for 1hr   2.75 2 0.75
6-Jun Wednesday swim 3.3k with some harder stuff   run 1hr w 3 x 5min tempo intervals 2 1 1
7-Jun Thursday     ride 1 hour steady 1 1
8-Jun Friday swim 1500 with 8 x 50 fast ride 40min easy   0.6 0.6
9-Jun Saturday run 18min easy w Tassie     0.3 0.3
10-Jun Sunday Eagleman half - 4:17.53 21:21 swim, 2:22.29 bike with about 4 min of delay (mechanical + lost bottle), 1:29.59 run.  Felt solid. Good day for racing   4.4 0.5 2.4 1.5
          12.6 2.85 5.4 3.6 0.75
            S B R ST
Actual          
11-Jun Monday off     0
12-Jun Tuesday     run 25min easy 0.45 0.45
13-Jun Wednesday swim 2k     0.7 0.7
14-Jun Thursday run 40min     0.7 0.7
15-Jun Friday disney with the fam   0
16-Jun Saturday clinic, swim a little     0.1 0.1
17-Jun Sunday run 45min w DT & Jay     0.75 0.75
          2.7 0.8 0 1.9 0
 
Actual           S B R ST
18-Jun Monday drive Fl to NC     0
19-Jun Tuesday run to pool, swim 1.6k, run home (3m each way)   ride 2.2hrs steady 3.55 0.5 2.2 0.85
20-Jun Wednesday swim 3k ride 3hr steady run 55min steady bond park 4.9 1 3 0.9
21-Jun Thursday     ride 2hr w Sanchez group 2 2
22-Jun Friday swim 3.5k w some fast stuff
run 35min easy
  run 40min w strides 2.2 1 1.2
23-Jun Saturday ride 1hr easy w Bri     1 1
24-Jun Sunday Kure Beach double sprint + wm up cooldown 3rd, fun but really hard   1.95 0.35 0.8 0.8
          15.6 2.85 9 3.75 0
           
Actual           S B R ST X-train
25-Jun Monday     swim 3.7k fast stuff at Pullen 1.1 1.1
26-Jun Tuesday run 53 min easy bond park   bike 1.75hr steady w ios 2.6 1.75 0.85
27-Jun Wednesday swim 2.9k easy ride 3.5hr steady run 50min w 6x2min fast/2easy 5.35 1 3.5 0.85
28-Jun Thursday strength (light)   ride 1.1hr w 4 x 6 min Z5a / 3min easy, run 17min off bike w Tassie 2.15 1.1 0.3 0.75
29-Jun Friday run 1.5hr Umstead swim 1k, stormed out   1.8 0.3 1.5
30-Jun Saturday ride 4.25 hrs steady pacing 80m swim 2.5k, a few 50s fast but tired here   5 0.75 4.25
1-Jul Sunday 3 x 40-45min ride, 15-20min run, descend effort 1-3 so 2 was OD/Z4 and 3 was hard as hell.     3 2 1
          21 3.15 12.6 4.5 0.75 0