Ironman Canada 2009 Training Log


.							averages used to estimate time							2.25	13.00	10.00
.											min / 100yd	miles / hour	min / mile
.	Date	Plan (m=minute)	Did Plan?	Actual - Type	Actual - Amount	Team?	Swim Miles	Bike Miles	Run Miles	Gym Hours	Est Swim Hours	Est Bike Hours	Est Run Hours	Garmin data?	Notes
.	SEASON TOTAL						142	2,859	739	27	80	190	106


.	8/23/2009	run about 6 miles
.	8/22/2009	bike about 60 minuts + run 3-5 miles
.	8/21/2009	swim 1100 + run 40 minutes	yes *									swim yes
.	8/20/2009	swim 1500	no								yes
.	8/19/2009	track about 7 miles	yes					0.00	0.00	0.00		1 miles warmup 4x100 strides 2x(200 L5 + 200 recovery) 1x800 L5 + 800 recovery 6x(400 L5 + 400 L7-8 + 400 L5) 4x(100 strides + 100 walk recovery)
.	8/18/2009	swim 1500 + bike 30 miles	yes *					0.00	0.00	0.00	yes bike	no swim biked 27 miles around edgewood / canada
.	8/17/2009	rest	yes					0.00	0.00	0.00
.	8/16/2009	swim 2000 + run 10 miles	yes					0.00	0.00	0.00	yes	swam 20 minutes in Tahoe ran 10 miles at 10:02 pace in tahoe, nice
.	8/15/2009	bike 90 minutes run 30 minutes	no					0.00	0.00	0.00		extra sick recovery
.	8/14/2009	swim 3400	no					0.00	0.00	0.00		extra sick recovery
.	8/13/2009	bike 75 minuts run 4 miles	no					0.00	0.00	0.00		extra sick recovery
.	8/12/2009	run track about 4 miles	yes *	yes			3.98	0.00	0.00	39.77		800 warmup 4x100 strides 4x(200 L7 + 200 L2) 4x(800 L5-L7 build + 200 L2) [only did 3] 1x800 L5 4x100 strides 2x400 coolodwn [did not do] ** feeling tired and can't catch breath, cut work out short / easy
.	8/11/2009	swim 3550	yes		3,550.00			79.88	0.00	0.00		400 warmup 200 pull 4x400 L5 @ 8:15, 8:11, 8:16, (started one but interrupted), 8:24 5x100 L6 @ 1:57, 2:00, 1:56, 1:55, 1:55 4x50 L7 @ 51.5, 51.7, 52.2, 51.1 1x500 L5 @ 10:41
.	8/10/2009	rest	yes					0.00	0.00	0.00		TAPER START
.	8/9/2009	bike 22 miels, run 15miles	no					0.00	0.00	0.00		sick!
.	8/8/2009	swim 3000 + bike 60-80	yes *		1,760.00	65.00		39.60	300.00	0.00	yes	swam Seabright Beach new sleveless wetsuit about 1 mile biked Aptos/Summit loop planned 2x stopped after 65 miles and all climbing had a really really bad ride tired cramps sore turned out I'm sick!! cold recovery Sun Mon...
.	8/7/2009	run 50-60"	yes *				6.20	0.00	0.00	62.00	yes	ran on Thu. PR @ 8:46 mile pace for 10k 6.2mile
.	8/6/2009	bike 75" + run 4 miles	yes *		3,000.00	10.00	2.00	67.50	46.15	20.00		did on Fri. hard bike up Montebello + 15 minute run around stevens creek rez
.	8/5/2009	swim 3000 + run 50-60"	yes					0.00	0.00	0.00	yes?	swam RWS about 3000 yards ran 60 minutes w/ brenna
.	8/4/2009	swim 3000	yes		3,000.00			67.50	0.00	0.00		400 warmup 200 pull 4x400 L5 @ 8:04, 8:15, 8:25, 8:21 4x50 L7 @ 53.8, 55.5, 55.5, 52.2 5x100 L5 @ 2:03, 1:57, 1:59, 1:56, 2:00 100 cooldown


.	8/4/2009	spin 45 minutes	no					0.00	0.00	0.00
.	8/3/2009	rest						0.00	0.00	0.00
.	8/2/2009	bike 25mi + run 15mi	yes			22.00	15.00	0.00	101.54	150.00	yes, yes	biked about 22 from Windsor high to top of Chalk Hill pushed hard ran 15 miels w/ Brenna PR @ 10:07 pace including porta potty stop!
.	8/1/2009	bike 80 miles	no					0.00	0.00	0.00
.	7/31/2009	run 6 miels	yes				6.00	0.00	0.00	60.00
.	7/30/2009	swim 4000	yes		4,000.00			90.00	0.00	0.00		good swim, PR all around - controlled/synced flutter kick to pull's! 400 warmup 200 pull 4x300 L5 @ 6:18, 6:12, 5:58, 5:59 5x100 L7 @ 1:44, 1:49, 1:50, 1:52, 1:51 3x400 L5 @ 8:12, 7:56, 7:55 8x50 golf @ 55:23, 55:34, 54:38, 53.94, 53.04, 51:39, 51:38, 50:46 !! :-) 100 cooldown
.	7/29/2009	run 6 miles track	yes	yes			6.00	0.00	0.00	60.00	no	1600 warmup run drills 12x400 L7 with strength in between
.	7/28/2009	swim 2800	no					0.00	0.00	0.00
.	7/28/2009	spin 75min + run 30min	yes	yes		18.75	3.00	0.00	86.54	30.00		spin 75, run 30
.	7/27/2009	rest	yes					0.00	0.00	0.00
.	7/26/2009	swim 2.4 miles	yes		4,224.00			95.04	0.00	0.00		Catfish Crawl race 2.4 mile @ 1 hour 38 minutes :-(
.	7/25/2009	triple brick!!	yes !!			93.00	15.00	0.00	429.23	150.00	yes - need to load	2 hour bike 1 hour run 2 hour bike 1 hour run 2 hour bike 1 hour run
.	7/24/2009	swim 2800	no *					0.00	0.00	0.00		swim 7/22 workout of 4000 yards instead
.	7/23/2009	run 8 mi	yes				8.00	0.00	0.00	80.00	yes	stevens creek trail PR 9:16 miles
.	7/22/2009	swim 4000	yes *		4,000.00			90.00	0.00	0.00		swim this on 7/24 instead since skipped on 7/22 400 warmup 200 pull 4x300 L5 @ 6:27, 6:34, 6:30, 6:13 5x100 L7 @ 1:49, 1:58, 1:59, 1:56, 1:59 3x400 L5 @ 8:30, 8:34, 8:35, 8x50 golf @ 1:00, 1:00, 59:33, 56:48, 56:74, 55:00, 52:80, ? 100 cooldown
.	7/21/2009	spin 90min + run 30min	no					0.00	0.00	0.00		tired from vineman still
.	7/20/2009	rest	yes					0.00	0.00	0.00
.	7/19/2009	RACE Vineman 70.3	yes		2,112.00	56.00	13.10	47.52	258.46	131.00	yes	swim 44 minutes T1 3:30 or so bike 2:52 avg 19.4 ! T2 4:00 or so run 3:30 - gas problems again :(
.	7/18/2009	bike 60	yes	yes		60.00		0.00	276.92	0.00	yes	vineman 70.3 course
.	7/17/2009	swim 4000	yes ?		4,000.00			90.00	0.00	0.00


.	7/16/2009	run 10 miles	yes				10.00	0.00	0.00	100.00	yes	stevens creen trail I htink
.	7/15/2009	swim 4000	yes	yes	4,000.00			90.00	0.00	0.00		coached @ gunderson
.	7/14/2009	spin 90 + run 30min	yes			22.50	3.00	0.00	103.85	30.00	http://connect.garmin.com/activity/8871464
.	7/13/2009	rest	yes					0.00	0.00	0.00
.	7/12/2009	bike 75	no					0.00	0.00	0.00		resting legs, was going to bike monday, but leg stiff on friday run, filming
.	7/11/2009	swim 3000 + run 15mi	yes		3,000.00		15.00	67.50	0.00	150.00	run - http://connect.garmin.com/activity/8871469	OW swim @ gull park good run last 4 miles
.	7/10/2009	swim 3000 + run 8 mi	yes		3,000.00		8.00	67.50	0.00	80.00		swam(?) ran out 2 miles walked 2 miles up Chemise Trail legs dead from splash & dash, ran back
.	7/9/2009	spash & dash 1 mi swim 3 mile run	extra		1,760.00		3.00	39.60	0.00	30.00	run - http://connect.garmin.com/activity/8871479	total time 1:08. about 40 minute swim 25 minute run (see trace), 3 minute transition
.	7/9/2009	bike 60min + run 30min	yes *			15.00	3.00	0.00	69.23	30.00	bike - http://connect.garmin.com/activity/8871501 run - http://connect.garmin.com/activity/8871485	* only ran 10 minutes. Saving for splash & dash in PM.
.	7/8/2009	run mile repeats	yes				6.00	0.00	0.00	60.00	http://connect.garmin.com/activity/8871497
.	7/7/2009	bike 90 min + swim 3000	yes		3,000.00	22.50		67.50	103.85	0.00	swim (?) bike - http://connect.garmin.com/activity/8871495
.	7/6/2009	rest	yes					0.00	0.00	0.00
.	7/5/2009	swim 4200 + run 20 mi	yes		4,200.00		20.00	94.50	0.00	200.00	swim - 4200 tough one run - http://connect.garmin.com/activity/8099554	longest run 20 miles!!
.	7/4/2009	bike 75 + run 10minutes	yes *			75.00		0.00	346.15	0.00	bike - http://connect.garmin.com/activity/8099543	* didn't run
.	7/3/2009	swim 2100	yes		2,100.00			47.25	0.00	0.00		trista, chris, shaily on 4th of july
.	7/3/2009	bike 90	no					0.00	0.00	0.00		i forgot it's on schedule!
.	7/2/2009	run 8 miles	yes				8.00	0.00	0.00	80.00	http://connect.garmin.com/activity/7861372
.	7/1/2009	swim coached 3000	no					0.00	0.00	0.00		conflict, didn't get it togheter to go swim myself earlier
.	6/30/2009	spin 60 min + run 60 min	yes			15.00	6.00	0.00	69.23	60.00	yes (run)
.	6/29/2009	rest	yes					0.00	0.00	0.00


.	6/28/2009	swim 4000 + run 17 mi	yes *		4,000.00		15.00	90.00	0.00	150.00	yes	run: 15 mile run in 100F+ heat warning; nutrition problem swim: (long course 50 meter pool) 400 warmup 200 pull 4x300 @ 7:42, 7:32, 7:42, 7:36 5x100 @ 2:23, 2:25, 2:36, 2:29, 2:33 3x400 @ 11:01, 10:52, 10:52 8x50 golf improving @ 1:21, 1:23, 1:20, 1.18, 1:18, 1.19, 1:13, 1:16 total 4265 yards = 2.423 miles!!
.	6/27/2009	bike 90-105 solo	yes			105.00		0.00	484.62	0.00	yes	EPIC SOLO CENTURY 105 miles 8000+ feet climbing
.	6/26/2009	swim T45	yes		2,000.00			45.00	0.00	0.00
.	6/25/2009	run 8 miles	yes				8.00	0.00	0.00	80.00	no	ran 1 hour 40 w/ Trista Stevens Creek Trail
.	6/24/2009	coached hill repeats 75min + 30min run	yes			17.50	3.00	0.00	80.77	30.00
.	6/23/2009	spin 90	yes	yes		22.50		0.00	103.85	0.00
.	6/23/2009	swim 2800	yes *		2,800.00			63.00	0.00	0.00	swam on 6/24 400 warmup 200 pull 4x150 weird combo 600 (650?) @ 13:26 avg 2:04 per 100 3x300 descend @ 6:22, 6:00, 5:52 (nice!) 100 cool
.	6/22/2009	rest	yes *					0.00	0.00	0.00		rested on sunday 6/21 instead
.	6/21/2009	double brick	yes			60.00	10.00	0.00	276.92	100.00
.	6/20/2009	swim 4000	yes *		4,000.00			90.00	0.00	0.00		swam on monday 6/22 instead 400 warmup 200 pull 10x50 L5 @ ?, 0:57, 1:01, 1:03, 1:04, 1:04, 1:05, 1:00, 0:59, 1:00 10x50 L3/L5 @ 0:58, 1:00, 1:00, 1:00, 1:02, 1:01, 0:59, 0:59, 1:00, 1:02 100 easy 4x400 @ 8:42, 8:10, 8:18, 8:22 8x25 back kick 6x100 L5 @ 2:01, about 2:1x, 2:05, about 2:05, 2:01, ? 100 cool down
.	6/19/2009	run 7 miles hilly	yes				7.00	0.00	0.00	70.00
.	6/18/2009	swim 3500 + bike 90	yes		3,500.00	22.50		78.75	103.85	0.00		swim (long course 100 meters): 600 warmup, 200 pull, 3x400 @ 10:24, ~10:30, 10:03, 3x300 @ 8:02, 7:58, 7:56, 5x100 @ 2:20, 2:25, 2:24, 2:26, 2:16, 100 cooldown
.	6/17/2009	run track marker set					8.00	0.00	0.00	80.00
.	6/16/2009	spin 90 run 20				22.50	2.00	0.00	103.85	20.00
.	6/15/2009	rest	yes					0.00	0.00	0.00
.	6/14/2009	swim 3000 yards + run 16 miles	yes	yes	3,000.00		16.00	67.50	0.00	160.00	http://connect.garmin.com/activity/7211289	swim - pac grove / lovers point kelp crawl 2000++ yards? run - felt good. good hard kick last 2-3 miels
.	6/13/2009	bike 80 mile + run 45 minutes	yes	yes		80.00	4.50	0.00	369.23	45.00	bike - http://connect.garmin.com/activity/7211331 run - http://connect.garmin.com/activity/7211340	felt good
.	6/12/2009	swim 2000	yes		2,000.00			45.00	0.00	0.00		long course @ fremont pool
.	6/11/2009	bike 60min + run 30min	yes			15.00	3.00	0.00	69.23	30.00		taffe bike about 1 hour 20, ran around neighborhood 30 minutes
.	6/10/2009	swim 3000+	yes	yes	3,000.00			67.50	0.00	0.00		coached swim @ burgess. felt ok


.	6/9/2009	weights	yes?							1.00	0.00	0.00	0.00
.	6/9/2009	spin or bike 90	yes			no		22.50			0.00	103.85	0.00	http://connect.garmin.com/activity/7211303	felt a little from epic ride but ok mostly
.	6/8/2009	rest	yes								0.00	0.00	0.00
.	6/7/2009	epic weekend cont: run 15 miles hills	yes			yes			15.00		0.00	0.00	150.00	no, watch died no battery	trail = rancho black mountain. run = aweful. had ZERO leg stength. walked almost all uphills. last person on team to finish
.	6/6/2009	epic weekend: 2 mi swim + 98 mile ride	yes			yes	3,696.00	98.00			83.16	452.31	0.00	http://connect.garmin.com/activity/7211386	swim: about 1 hour 25 minutes, 2.1 mile in stevens creek reservoir bike: see data. felt really crappy on first 2 big climbs. Legs no power. Tunitas OK
.	6/5/2009	run 4 miles	yes						4.00		0.00	0.00	40.00	http://connect.garmin.com/activity/7211384
.	6/4/2009	bike 60min + run 60 min	no								0.00	0.00	0.00		skipped, really sore from weights
.	6/3/2009	swim 3500	yes				3,500.00				78.75	0.00	0.00		400 warm up 200 pull 4x150 build/fast/cool @ ? , 3:10, 3:11, 3:12 4x300 @ 6:21, 6:23, 6:35, 6:28 6x100 @ 2:00, 2:00, 2:02, 2:04, 2:02, 2:00 400 @ 8:16 100 cool down
.	6/2/2009	spin 90	yes			yes		22.50			0.00	103.85	0.00		sb spin w/ team
.	6/2/2009	weights	yes							1.00	0.00	0.00	0.00
.	6/1/2009	rest	yes								0.00	0.00	0.00
.	5/31/2009	big brick #1	yes			yes		60.00	10.00		0.00	276.92	100.00	http://connect.garmin.com/activity/6386821 http://connect.garmin.com/activity/6386822 http://connect.garmin.com/activity/6386824 http://connect.garmin.com/activity/6386827	2 hour bike 1 hour run 2 hour bike 1 hour run
.	5/30/2009	swim 4000	yes	swim	4000 ocean	yes	4,000.00				90.00	0.00	0.00		cowell beach in santa cruz, arc shaped course of 4 bouy's, 1 hour 18 minutes
.	5/29/2009	run 6 mi	yes	run	6 mi				6.00		0.00	0.00	60.00	http://connect.garmin.com/activity/6267870	run in the neighborhood
.	5/28/2009	swim 3000	yes	swim	3000		3,000.00				67.50	0.00	0.00		per schedule
.	5/27/2009	bike hill repeats + run 15min	yes			yes		15.00	1.50		0.00	69.23	15.00	http://connect.garmin.com/activity/6242852	bike hill repeats. run around the dam once slow and easy
.	5/26/2009	swim 2500	yes	swim	2500		2,500.00				56.25	0.00	0.00		pool workout
.	5/26/2009	spin 60min	yes	spin	60 min	yes		15.00			0.00	69.23	0.00		spin @ sb tough one
.	5/25/2009	rest	yes								0.00	0.00	0.00
.	5/24/2009	run 15	yes	run 15		yes			15.00		0.00	0.00	150.00	http://connect.garmin.com/activity/6242854	rancho up black mountain trail walked the steepest parts ran down montebello 5 mi


.	5/23/2009	bike 80 + run 20min	yes	bike 80 + run 8 min		yes		80.00	0.80	0.00	369.23	8.00	yes	bike: aborted captains ride - the mutiny / rider strike! Los Altos Fit -> foothill/eden -> pierce -> highway 9 -> 35 (cold wet unsafe) -> down 84 E -> canada to 92 back -> portola pagemill? arasterdero elena foothill -> mt eden base & back for 80 miles run: 8 minute run legs tired
.	5/22/2009	Swim 3000	yes	swim	3000		3,000.00			67.50	0.00	0.00		600 warmup (12x25swim+25 drills) 200 pull 2x400 8:35, 8:35 3x300 6:08, 6:22, 6:29 4x100 1:57, 2:03, 2:01, 2:00 100 cooldown
.	5/21/2009	Bike 60min + Run 60min	yes	bike 60min run 55 min				15.00	6.00	0.00	69.23	60.00	yes	bike: Edgewood/Cananda, old lahonda (time = 29:59.0), back on 84 run: big loop in edgwood county park see garmin data
.	5/20/2009	Swim 3500	yes	swim	3700 yards	yes	3,500.00			78.75	0.00	0.00		200 w/u 400 drills 4x400 3x300 fast / even / fast 5x100 swim w/ sliding kick 25's 100 cooldown
.	5/19/2009	spin + run	yes	spin 60 + run 30		yes		15.00	3.00	0.00	69.23	30.00	yes run
.	5/18/2009	rest	yes							0.00	0.00	0.00
.	5/17/2009	RACE 2009 Uvas Sprint Tri	yes				1,320.00	16.00	5.00	29.70	73.85	50.00	yes	swim 0.75mi bike 16 mi run 5 mi see results online
.	5/16/2009	bike 50 miles	yes *	bike	50			50.00		0.00	230.77	0.00		marker set - 2 hours ? minutes (did this on Friday 5/15) - see marker set spreadsheet
.	5/15/2009	swim 30 min non stop	yes *	swim	1400 yards exactly		1,400.00			31.50	0.00	0.00		marker set - 28 laps - see marker set spreadsheet (did this Sat 5/16)
.	5/14/2009	run marker set about 6 mi	yes*	ran					6.00	0.00	0.00	60.00		market set - 8:29 pace 3x1.5 miles (see market set spreadsheet
.	5/13/2009	swim ? coached	yes			yes	3,000.00			67.50	0.00	0.00
.	5/12/2009	spin 60 run 30	yes			yes		15.00	3.00	0.00	69.23	30.00
.	5/11/2009	rest	yes*							0.00	0.00	0.00		did it on sunday 5/10
.	5/10/2009	swim 2000 run 140 min	yes*				2,000.00		14.00	45.00	0.00	140.00		did it monday 5/11
.	5/9/2009	bike 60 miles	yes*					60.00		0.00	276.92	0.00		did it thursday 5/7
.	5/8/2009	run 4 miles	no							0.00	0.00	0.00
.	5/7/2009	swim 2000	yes *				2,000.00			45.00	0.00	0.00		did it wed 5/6 2000 yards 5x400
.	5/6/2009	run 4 miles coached track	yes			yes			4.00	0.00	0.00	40.00
.	5/5/2009	spin 45 minutes	yes			yes		11.25		0.00	51.92	0.00
.	5/4/2009	rest	yes							0.00	0.00	0.00


.	5/3/2009	rest	yes						0.00	0.00	0.00	cheered fro Sally at her Olympic race
.	5/2/2009	RACE 2009 Wildflower Long Course	yes		2,112.00	56.00	13.10		47.52	258.46	131.00	total 7:00:34 swim 47:53 T1 4:32 bike 3:27:14 T2 ? Run about 2:38
.	5/1/2009	light jog, 10 minute bike	no						0.00	0.00	0.00	taper
.	4/30/2009	15 minute swim	no						0.00	0.00	0.00	taper
.	4/29/2009	light run workout	?						0.00	0.00	0.00
.	4/28/2009	light bike + run	yes			10.00	2.00		0.00	46.15	20.00	40 minute bike light, include 6x1:30 faster intervals 30 minute run light, including 6x1:00 @ 7 min/mile pace
.	4/27/2009	light swim, bike, run	no						0.00	0.00	0.00	taper
.	4/26/2009	swim 3000 + run 15 miles	yes	yes	3,200.00		15.00		72.00	0.00	150.00	swam 3200 workout (500 w/u, 400 drills, 500 pull, 3x400, 6x100 pace swim) 15 mile run, includine first 13.1 @ PR in 2 hours 8 minutes (9:46 pace)
.	4/25/2009	bike 70 miles	yes	yes		70.00			0.00	323.08	0.00	Uvas area loop 2x, average about 17 mph, about 4 hours
.	4/24/2009	swim 200, spin 60	no			5.00			0.00	23.08	0.00	did not swim, did 2 easy hill repeats at Mt. Eden for about 20 minutes
.	4/23/2009	extra	yes			14.00			0.00	64.62	0.00	climbed Mt. Hamilton final 7 miles up and back (about 2000 feet climbing?)
.	4/23/2009	run 9 miles	yes				9.00		0.00	0.00	90.00	ran 9 miles at rancho, hills.
.	4/23/2009	weights	no					1.00	0.00	0.00	0.00
.	4/22/2009	swim	yes	yes	2,500.00				56.25	0.00	0.00	team workout about 2500?
.	4/21/2009	weights	no					1.00	0.00	0.00	0.00
.	4/21/2009	extra	yes				6.00		0.00	0.00	60.00	run hills @ rancho 1 hour
.	4/21/2009	spin 45 + run 45	yes	yes		11.25	4.50		0.00	51.92	45.00	spin 45 + run 45 w/ team sports basement
.	4/20/2009	rest	yes						0.00	0.00	0.00
.	4/19/2009	bike 180 + run 60 min	yes	yes		42.00	4.00		0.00	193.85	40.00	bike: 42 mi Nisene up Corralitos down Soquel San Jose and back about 2,000 feet climbing 2 hours 40 minutes? run: felt hot and sluggish walked about 30 minutes ran back 20 minutes or so.
.	4/18/2009	bike 2 hours hills	no						0.00	0.00	0.00	sick


.	4/17/2009	swim 2500 + run 4 mi hills	no								0.00	0.00	0.00	sick
.	4/16/2009	run 8 mi	no								0.00	0.00	0.00	still sick got worse
.	4/15/2009	swim	yes			yes	2,500.00				56.25	0.00	0.00	coached swim @ burgess,
.	4/14/2009	weights	yes							1.00	0.00	0.00	0.00	Hypertrophy workout B
.	4/14/2009	spin + run	yes	spin 45 run 30		yes		11.25	3.00		0.00	51.92	30.00
.	4/13/2009	rest	yes								0.00	0.00	0.00	sick
.	4/12/2009	swim 3000, run 145 min	no								0.00	0.00	0.00	sick
.	4/11/2009	bike 60-60 mi + run 20 min	yes	bike 62 run 20min				60.00	2.00		0.00	276.92	20.00	bike: on forerunner get data later, about 4 hours 40? or 5 hours 40?, edgewood/Canada, Kings Mountain, 35, 84, Pescadero, Stage, Tunitas, Kings Mountain. run: 20 minutes out and back edgewood park
.	4/10/2009	run 5 miles hills	?						5.00		0.00	0.00	50.00	bleh i forgot if i did it or not, but I think I did not
.	4/9/2009	swim 2000	?				2,000.00				45.00	0.00	0.00	bleh i forgot if i did it or not. I think I did it.
.	4/9/2009	weights	yes							1.00	0.00	0.00	0.00	Hypertrophy workout A
.	4/8/2009	spin + run spinerval	yes			yes		11.25	2.00		0.00	51.92	20.00
.	4/7/2009	weights	yes							1.00	0.00	0.00	0.00	Hypertrophy workout B
.	4/7/2009	spin 45	yes			yes		11.25			0.00	51.92	0.00
.	4/7/2009	extra	n/a	ran	40 minutes hill				4.00		0.00	0.00	40.00	rancho run
.	4/7/2009	swim 2000	yes	swim	2000		2,000.00				45.00	0.00	0.00	swim workout
.	4/6/2009	rest	yes								0.00	0.00	0.00
.	4/5/2009	anything 90 minutes	yes					37.00			0.00	170.77	0.00	ride up Mt. Hamilton and back 37.09 mile 5300 feet ascent in 4 hour 0 minute 3 seconds including breaks avg 9.3mph max 35.9mph avg HR 142 max HR 175 without breaks
.	4/4/2009	anything 90 minutes	no								0.00	0.00	0.00	hamstrings super sore
.	4/3/2009	bike 60 + run 30	yes	bike 48 + run 32				14.00	3.00		0.00	64.62	30.00	bike - 48:48 avg 16.7mph climb 695 feet max 35.0 mph - Edgewood/Canada to 92 and back then to 2nd stop sign and back run - hill repeats on edgewood 4 laps 33:55 3.18mmile avg 10:39 / mile ran up jogged down


.	4/2/2009	swim 2100	yes	swim	2000		2,000.00			45.00	0.00	0.00	400 warmup, 200 pull, 7x200 @ 4:07, 4:04, 4:06, 4:09, 4:11, 4:14, 4:09
.	4/1/2009	run easy 30 minutes OR take the day off	no	bike	60 minutes			15.00		0.00	69.23	0.00	easy ride w/ Sally
.	3/31/2009	bike easy 45 minutes	yes	bike	60 minutes			15.00		0.00	69.23	0.00	easy ride w/ Sally
.	3/30/2009	swim 2000	yes	swim	2000		2,000.00			45.00	0.00	0.00	easy recovery swim, swam 20x100's
.	3/29/2009	nothing!								0.00	0.00	0.00
.	3/28/2009	HALF IRON MAN PRACTICE RACE !!	yes				2,112.00	56.00	13.10	47.52	258.46	131.00	practice half ironman on wildflower long course swim: 50 minutes (not sure if it was 1.2 mile exactly) T1: about 6 minutes bike: 56 miles in 3 hours 40 minutes (about 4000 feet of climbing) T2: about 2 minutes run: 13.1 mile in 2 hours 36 minutes (hot, hilly) total time: about 7 hours 15 minutes times are approximate (self timed, off by 1-2 minutes probably) GPS data on Forerunner for bike and run
.	3/27/2009	bike 10 minutes, run 10 minutes	yes...	bike	10 minutes				1.00	0.00	0.00	10.00	didn't really run (tapering, no big deal)
.	3/26/2009	swim 15 minutes	yes *	swim	30 minutes or os		1,500.00			33.75	0.00	0.00	easy taper swim, swam easy laps (on Wednesday)
.	3/25/2009	run	yes	run		yes			2.00	0.00	0.00	20.00	easy taper run with team.
.	3/24/2009	bike + run	yes	bike + run		yes		8.00	2.00	0.00	36.92	20.00	easy taper sping + taper run with captains
.	3/23/2009	swim, bike, and run	no	swim only						0.00	0.00	0.00	swim: 3x500 @ 10:24, 10:24, and 10:32 (tapering for weekend practice race, no big deal)
.	3/22/2009	run 12 miles	yes	run	12 miels				12.00	0.00	0.00	120.00	Stevens Creek Trail - 12.00 mile (Forerunner 305 measured) in 1:57:50 avg pace 9:49 per mile windy
.	3/21/2009	bike 60mi + run 20min	yes	bike 57 run 20min		yes		57.23	2.00	0.00	264.14	20.00	bike: Calaveras loop (Forerunner 305 data) 3:57:07 covering 57.23 mile avg 14.5mph (with stops!) avg HR 143. Max speed 40.2 mph max HR 167 run: brick run 21:44 covering 2.05 mile (2 minute piss) avg 10:36 per mile avg HR 143
.	3/20/2009	swim 2800	yes	swim	2700		2,800.00			63.00	0.00	0.00	felt sluggish at the end 400 warmup 200 pull 4x300 @ 6:31, 6:35, 6:31, 6:45 5x100 @ 1:59, 2:07, 2:04, 2:01, 2:07 1x400 @ 9:10 (should be level 7 but felt sluggish)
.	3/19/2009	weights	no							0.00	0.00	0.00	slacking
.	3/19/2009	bike 60 minutes	yes	bike	1 hour 37 or so			22.00		0.00	101.54	0.00	22 miles or so in 1 hour 37 or so. Avg HR 138. Avg speed 14.4 including lights, about 17 excluding lights.
.	3/18/2009	swim 2500	yes	swim	2800		2,800.00			63.00	0.00	0.00	400 warmup, 200 pull, 4x300 @ untimed, 6:40, 6:33, 6:23, 5x100 @ 2:00, 2:04, 2:08, 2:07, 2:09, 1x400 @ 8:44, 100 cool down
.	3/17/2009	weights	no							0.00	0.00	0.00	slacking
.	3/17/2009	spin 60 + run 30	yes	spin + run	spin 60 + run 30	yes		15.00	3.36	0.00	69.23	33.60	spin: 60 minutes w/ team run: Garmin Forerunner 350 data - 3.36 miles in 28:46 @ 8:33 pace avg HR 165
.	3/16/2009	rest	yes!!!!!!!							0.00	0.00	0.00	well deserved after boot camp


.	3/15/2009	boot camp day 2	yes			yes	3,000.00	70.00	12.00		67.50	323.08	120.00	7 hour day - swim, bike, run/strength, spin, track/strength, spin, track/strength
.	3/14/2009	boot camp day 1	yes			yes	5,000.00	50.00	10.00		112.50	230.77	100.00	8 hour day - swim, bike, run/strength, spin, track/strength, spin, track/strength, swim
.	3/13/2009	swim	yes	swim	2000 yd		2,000.00				45.00	0.00	0.00	400 warmup, 200 pull, 3x300 @ 6:34, 6:22, 6:41, 4x100 @ 1:57, 2:05, 2:12, 2:12 working on less kicking synchronized to pulls, seems to be a big improvement in time about 5 to 10 seconds per 100
.	3/12/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	Workout A back to Hypertrophy. Modified workotus after gym session with trainer Liz on Wednesday. more core and stretches starting this point forward
.	3/12/2009	run	yes	run	7 miles				7.00		0.00	0.00	70.00	lame run. treadmilled 3 miles, rested 2 minutes, 2 miles, rested 2 minutes, 1 mile, rested, 1 mile, reste. Legs felt tired
.	3/11/2009	swim	yes	swim	2000+ yards	yes	2,000.00				45.00	0.00	0.00	team workout a bunch of kick workouts and stuff lost track of distance
.	3/10/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	Workout B Power Phase + core
.	3/10/2009	spin + run	yes	spin + run	spin 60 run 25	yes		15.00	3.00		0.00	69.23	30.00	regular tuesday night sportsbasement spin + 30 minute big loop 3 mile run
.	3/9/2009	rest	yes *								0.00	0.00	0.00	"rested" on Saturday (no workout) and Sunday (3.5 hour light snowboarding)
.	3/8/2009	swim 3000 + run 11 mi	yes *	swim + run	swim 3500 + run 10.34		3,500.00		10.34		78.75	0.00	103.40	did this on MOnday 9-Mar instead swim: 400 drills / warmup 100 2:12 200 4:29 300 6:40 400 9:00 400 8:56 300 6:32 200 4:26 100 2:11 400 pull 4x100 @ L7 2:04, 2:11, 2:12, 2:08 4x50 @ L8 56.48, 47.00, 57.26, 57.32 100 cool down TOTAL SWIM 3500 run: Evelyn / Stevens Creek Trail to the pump station, for 10.34 mile total (Google Earth) first 5.17 mile in 52 mintes 26 seconds HR 155 or so (includes 30 seconds or so at traffic light) second 5.17 mile in 49 minutes 15 seconds HR 162 or so (includes 39 seconds at traffic light) avg pace: first 5.17 mile is 10 minutes 9 seconds, second 5.17 is 9 minutes 32 seconds
.	3/7/2009	bike 50-55 mi + 30 min run	yes *	spin + run	spin 3 hour 20, run 30			50.00	3.00		0.00	230.77	30.00	couldn't make it to Saturday team ride+run due to first swim filming, so did this spin Friday night at home and treadmill
.	3/6/2009	run 4-5 miles hills	no								0.00	0.00	0.00	drove up to tahoe to see ben & jen
.	3/5/2009	weights	no								0.00	0.00	0.00	drove up to tahoe to see ben & jen
.	3/5/2009	swim 2000	yes	swim	1500 or so		1,500.00				33.75	0.00	0.00	got sick (dry heaving) about 2/3 into the workout. probably from hard level 8 sprints. cut it short
.	3/4/2009	run	yes	run	7 miles or so	yes			7.00		0.00	0.00	70.00	track workout 1600 warmup 2000 run drills 400 slow /400 fast @ 2:36/1:58 800/800 @ 4:53/4:02 1600/1600 @ 10:35/8:10 800/800 @ 6:01/3:58 400/400 @ 3:20/1:50
.	3/3/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	Workout A, power phase, did not have time for core
.	3/3/2009	spin + run	yes	spin + run	spin 60 run 30	yes		15.00	3.00		0.00	69.23	30.00	60 minute spin, 30 minute (or so) run on 3 mile loop, light rain, felt good on run
.	3/3/2009	swim 2400	yes	swim	2400		2,400.00				54.00	0.00	0.00	did it on 3/2 instead 400 warmup, 200 pull, 9x200
.	3/2/2009	rest	no								0.00	0.00	0.00	had to shift schedules this week due to travel
.	3/1/2009	swim 45 + run 10 mi	yes	swim + run	swam 45 ran 10	yes	1,760.00		10.00		39.60	0.00	100.00	swim: open water swim @ Gull Park 45 minutes about 1 mile run: Bay trail in rainy weather. 40 min at HR 140, 50 min at HR 150, 15 min at HR 140 tempo run, about 10 miles+. Felt good. drank about 300 calories in 12 oz fluids plus shot blox 200 calories before run after swim. 500 calorie drink mix in 20 oz seems to work. test again later.


.	2/28/2009	bike 2 hours + run 30	yes	bike + run	16.99 mile bike steep hills 35 min run			17.00	3.50		0.00	78.46	35.00	bike: highway 1 up steep bonny doon then parts of ice cream and parts of ?? - lost with Jeff - distance 16.99 mi time about 1 hour 45 max speed 43.3 mph run: wilder ranch out and back 35 minutes trail hills
.	2/27/2009	option swim, bike or run	no								0.00	0.00	0.00	biked yesterday
.	2/26/2009	extra ride	n/a	bike	19.13 mi			19.00			0.00	87.69	0.00	testing demo saddle ISM Adamo Racing (didn't really like it) 19.13 mi in 1 hour 7 minute 48 sec avg 16.9mph (wow) max 28.8 mph evelyn escuela el monte foothill north turn near arasterdero (?) foothill south homestead mary
.	2/26/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	workout B, Power Phase, plus core
.	2/26/2009	run 4 mi easy	yes	run	4 miles				4.00		0.00	0.00	40.00	treadmill @ 10 minute pace exactly 40 minutes
.	2/25/2009	swim 2000	yes	swim	2000	yes	2,000.00				45.00	0.00	0.00	a fun workout - drills, breathing drills, relay races, cool down, about 2000
.	2/24/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	workout A, Power Phase, plus core
.	2/24/2009	bike 45	yes	bike	45 min	yes		11.25			0.00	51.92	0.00	spin @ sports basement
.	2/23/2009	rest	yes :)	rest :)							0.00	0.00	0.00	I promise myself to do NOTHING on Monday after crazy sunday
.	2/22/2009	swim 2000, 3x(30 bike 15 run)	yes	swim + bike + run	a lot!	yes	3,333.00	22.50	4.50		74.99	103.85	45.00	swim: 15 minutes warm up laps, 15 minutes 300's, 15 minutes 200's 15 mintues 100's, 15 mintue 50's, 100 cool down, 1 hour 15 mintues total spinerval: 3 times (30 minute spin + 15 minute run ) plus strength after run's. total time 5 hours 15 minutes, raining whole time destroyed!
.	2/21/2009	swim 2000, run 7 miles	yes	swim + run	swim 2500 ran 8	yes	2,500.00		8.50		56.25	0.00	85.00	swim: open water swim wetsuite redwoodshore parkway dock to end of hotel to bridge to end of hotel to dock about 2500 yards on google earth run: 4.25 mile out and back for total of 8.5 miles about 1 hour 27 minutes
.	2/20/2009	swim 2000	yes	swim	2300 yd		2,300.00				51.75	0.00	0.00	400 warm up, 200 pull, 4x300, 5x100 = 2300
.	2/19/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	Power phase, workout B + core
.	2/19/2009	run 6 miles hills	yes	run	60 minutse rancho				6.00		0.00	0.00	60.00	somehwat hilly...
.	2/18/2009	none!! (bike repair clinic)	yes								0.00	0.00	0.00	did not go to clinic. Swam 1500 yards on my own easy laps / breathing every 4; 200 1AOSB 200 pull 3x300 2x100 level5
.	2/17/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	first day of Power phase, workout A
.	2/17/2009	bike 60 run 30	yes	spin + run	60 + 30	yes		15.00	3.00		0.00	69.23	30.00	spin at sports basement, 27 minute run same loop as last week
.	2/16/2009	rest	yes :)	rest							0.00	0.00	0.00
.	2/15/2009	run 9 miles	yes	run	9 miles				9.00		0.00	0.00	90.00	on the treadmill. exactly 10 minute pace for 90 minutes. Avg HR 145 or so.
.	2/14/2009	bike 45 miles + run 20 min	yes	bike + run	45 miles + 20 min			45.00	2.00		0.00	207.69	20.00	missed team ride+run. Did spin+treadmil at home: spin: 45.00 mile, avg 14.3 mph, max 19.5 mph, 3 hours 7 minutes 50 sec, avg HR 125 run: 20.00 minute, about 9:45 pace, avg HR 145


.	2/13/2009	swim	yes	swim	2500 yd		2,500.00				56.25	0.00	0.00	6am @ Fremont pool. 400 warm up, 200 pull, 4x300, 7x100 = 2500
.	2/12/2009	run 5 miles hiills	yes	run	5 miles				5.00		0.00	0.00	50.00	6am @ Rancho with rain and headlight. Dan, Trista, Steve, and Chris, 50 minutes or os
.	2/11/2009	swim	yes	swim	3250	yes	3,250.00				73.13	0.00	0.00	200-300 warm up, 400 drills, 4x300, 3x150, 5x100, 6x50, 100 cool (total 3,150 or 3,250) about 1 hour 45
.	2/11/2009	extra swim	yes				2,000.00				45.00	0.00	0.00	easy swim, work on left side breathing
.	2/10/2009	weights	yes	weights	45 minutes					1.00	0.00	0.00	0.00	workout A, Strength phase. shortened RI from 1.5 min to 1 min due to running out of time
.	2/10/2009	spin 60 + run 30	yes	spin + run	spin 60 run 30	yes		15.00	3.00		0.00	69.23	30.00	spin 60 at just under 15mph. run 30 from Sports basement past Fry's Kit Kat Club, Lowes, and back
.	2/9/2009	rest	yes	rest :)							0.00	0.00	0.00
.	2/8/2009	bike 120 minutes	yes	bike	120 minutes	yes		30.00			0.00	138.46	0.00	about 25-30 miles. Hills and lots of hills. Foothill, El monte, Moody, Altamont, Pagemill, Arasterdero Purisimma, R Elena, Taffe, Altamont, Black Mountain, L Natoma, L Elena, R Purisimma, R Robleda, L Elena, El Monte, R Stonebrook, L Magdalena, Turn Around @ 280, R Blandor, R to top of crazy hill at Olive Tree, back down to Magdelena and Foothill (Los Gatos "FiT" / Starbucks)
.	2/7/2009	run 60 minutes	no								0.00	0.00	0.00	slacked!! bad.
.	2/6/2009	swim 1800 min	yes	swam	2500 yd		1,800.00				40.50	0.00	0.00	400 drills/warmup, 200 pull, 4x300, 7x100
.	2/5/2009	spin 60 + run 30	no								0.00	0.00	0.00	still sore / very tired from the half marathon (ran too hard). taking a day off.
.	2/5/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	workout B strength phase
.	2/4/2009	run	yes	run track wrokout	5.75 miles	yes			5.75		0.00	0.00	57.50	1200 warm up, 2000 drills, 1600, strength, 1600, strength, 1200, strength, 800, strength, 400, strength, 400, strength... MAN THIS HURT. I AM POOPED. I HATE BURPEES.
.	2/3/2009	weights	yes	weights	1 hour + core					1.00	0.00	0.00	0.00	workout A Strength phase
.	2/3/2009	spin 60 min	yes	spin	60 minutes	yes		15.00			0.00	69.23	0.00	man still hurting from Sunday's 1/2 marathon
.	2/3/2009	swim 1800	yes	swim	1800 yd		1,800.00				40.50	0.00	0.00	600 warmup, 5x200 or 6x200 (can't remember)
.	2/2/2009	rest	yes :)								0.00	0.00	0.00
.	2/1/2009	run 9 miles	yes	run	13.1 miles				13.10		0.00	0.00	131.00	Kaiser San Francisco 1/2 Marathon @ 2 hour 14 min 36 seconds @ 10:14 pace. Splits: mile 1 @ 9:31 / heart rate 150 bpm mile 2 @ 9:17 / 157 mile 3 @ 9:49 / 160 mile 4 @ 9:22 / 159 mile 5 @ 9:30 / 157 mile 6 @ 9:18 / 155 mile 7 @ 9:32 / 156 mile 8 @ 9:47 / 159 mile 9 @ 10:02 / 161 mile 10 @ 10:42 / 160 mile 11 @ 11:18 / 159 mile 12, 13, to the end 13.1 @ 26:21 / 153 overall 2:14:36 / 157 average heart rate
.	1/31/2009	bike 160 minutes	yes	bike	160 minutes 40 miles	yes		40.00			0.00	184.62	0.00	40.0 mile @ 15.0 mph average , 151 heart rate average, rolling hills; Los Gatos HIgh school -> Shannon -> Hicks -> Camden -> Almaden -> Harry -> McKean and back
.	1/30/2009	swim 2500 yd	yes	swim	2500yd		2,500.00				56.25	0.00	0.00	5 x 500yd L5


.	1/29/2009	run 40 min	yes						4.00		0.00	0.00	40.00	10 min / mile pace - 4.01 mile treadmill
.	1/29/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	workout B
.	1/28/2009	swim	yes	swim	1500yd	yes	1,500.00				33.75	0.00	0.00	coached workout 100's + drills
.	1/27/2009	weights	no								0.00	0.00	0.00	sick
.	1/27/2009	spin	no			yes					0.00	0.00	0.00	sick
.	1/26/2009	rest	yes :)								0.00	0.00	0.00	sick
.	1/25/2009	practice tri sprint distance 0.9 / 25 / 6	no			yes					0.00	0.00	0.00	sick
.	1/24/2009	swim, run, bike 10 min	no								0.00	0.00	0.00	sick
.	1/23/2009	run or bike 30 min	no								0.00	0.00	0.00	sick
.	1/22/2009	swim 2200 yd	yes	swim	2200 yd		2,200.00				49.50	0.00	0.00	easy laps
.	1/22/2009	weights	yes	weights	45 minutes					0.75	0.00	0.00	0.00	Workout A, Strength phase, skipped core
.	1/21/2009	run	yes	run	6.75 miles	yes			6.75		0.00	0.00	67.50	warmup, drills, main set 1600 + 2x1200 + 3x800 + strength in between sets
.	1/20/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	workout B core, strength phase
.	1/20/2009	bike + run	yes	bike + run	1 hour	yes		15.00	2.00		0.00	69.23	20.00	4x (bike 15 + run 5 + strength)
.	1/20/2009	none	no	swim	45 minuts		2,000.00				45.00	0.00	0.00	easy swim, working on left side breathing
.	1/19/2009	rest	yes :)	rest							0.00	0.00	0.00
.	1/18/2009	run 80 minutes	yes	run	85 minutes	yes			8.50		0.00	0.00	85.00	about 8.5+ miles
.	1/17/2009	bike 120 min + run 10 min	no								0.00	0.00	0.00
.	1/16/2009	swim 3400 yd	yes	swim	3400 yd		3,400.00				76.50	0.00	0.00	400 warmup/drills, 2500 pyramid, 400 speed set, 100 cooldown
.	1/15/2009	weights	yes	wegihts	1 hour					1.00	0.00	0.00	0.00	workout A + core, starting strength phase (weights increased by about 50-70%)


.	1/15/2009	run	yes	run	45 minutes				4.64		0.00	0.00	46.40	45:01 min 4.64 miles = avg 9:42 pace
.	1/14/2009	swim	yes	swim	3000 yd	yes	3,000.00				67.50	0.00	0.00	oh this one hurt... warm up, drills, 3x300, 12x50 finger pyramid, 100, 10x50 @ 1:20 interval, 100, 200 cool down
.	1/13/2009	weights	yes	weights	1 hour, workout B					1.00	0.00	0.00	0.00
.	1/13/2009	bike + run	yes	bike + run	45 min spin + 15 min run	yes		11.25	1.50		0.00	51.92	15.00	sore from sunday's ride still :p
.	1/12/2009	rest	yes :)	rest							0.00	0.00	0.00
.	1/11/2009	swim + bike	yes	swim + bike	2400yd + 42 mi	yes	2,400.00	42.00			54.00	193.85	0.00	5.5 hours - swim + 42 mi bike @ avg 15.4mph max 36.52mph ride time 2h 44m
.	1/10/2009	run 90m	yes	run	80 min 7.2 mi hills				7.20		0.00	0.00	72.00	rancho rogue valley loop
.	1/9/2009	swim	yes	swim	2850 yd		2,850.00				64.13	0.00	0.00	group 3 workout ! :), 1.5 hours
.	1/8/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	workout b / hypertrophy
.	1/8/2009	run 50 minutes	yes	run	50 minutes				4.56		0.00	0.00	45.60	5 min warm up + 45 min @ 4.56 miles treadmill
.	1/7/2009	swim	yes	swim	2600 yds	yes	2,600.00				58.50	0.00	0.00	gunderson high school
.	1/6/2009	weights	yes	weights	1 hour					1.00	0.00	0.00	0.00	workout a / hypertrophy
.	1/6/2009	bike 60 min run 20 min	yes	bike + run	60 min spin 20 min run	yes		15.00	2.00		0.00	69.23	20.00	it was rough after slacking for a week
.	1/5/2009	rest	yes :)								0.00	0.00	0.00
.	1/4/2009		no								0.00	0.00	0.00	slacking after returning from tahoe
.	1/3/2009		no								0.00	0.00	0.00	slacking in tahoe
.	1/2/2009		no								0.00	0.00	0.00	snowboarding
.	1/1/2009		no								0.00	0.00	0.00	slacking in tahoe
.	12/31/2008		no								0.00	0.00	0.00	snowboarding ?
.	12/30/2008		no								0.00	0.00	0.00	slacking in tahoe


.	12/29/2008	rest	no :)	swim	1200 yd					0.00	0.00	0.00	warm ups, 2x500; also snowboarded a day
.	12/28/2008	run 60 min	no							0.00	0.00	0.00	did some snowshoeing / sledding
.	12/27/2008	bike 100 min	no							0.00	0.00	0.00	did some snowshoeing / sledding
.	12/26/2008	swim 2150 yd	yes	swim	2200 yd		2,200.00			49.50	0.00	0.00	400 warm up, 3x300, 6x100, 6x50
.	12/25/2008	other	n/a	bike	45 min spin			12.00		0.00	55.38	0.00	sustained
.	12/25/2008	run 45 min	no							0.00	0.00	0.00
.	12/24/2008	swim 2300 yd	yes	swim	2000 yd		2,000.00			45.00	0.00	0.00	150 warmup, 3x500, 3x100
.	12/23/2008	bike 60 min	no							0.00	0.00	0.00
.	12/22/2008	make-up for 12/21	yes	swim	2350 yd		2,350.00			52.88	0.00	0.00	150 warmup, 3x400, 10x100, in Tahoe felt sluggish no air
.	12/22/2008	rest	no							0.00	0.00	0.00
.	12/21/2008	other	n/a	bike	45 min spin			12.00		0.00	55.38	0.00	sustained speed
.	12/21/2008	swim 2400 yd	no							0.00	0.00	0.00	was going to do it 12/20 but car died in tahoe
.	12/20/2008	other	n/a	bike	30 min spin			6.00		0.00	27.69	0.00	sustained
.	12/20/2008	bike 120 min run 10 min	no							0.00	0.00	0.00
.	12/19/2008	other	n/a	bike	30 min spin			6.00		0.00	27.69	0.00	tahoe coachtroy.com spinerval workout A
.	12/19/2008	run 80 min	no							0.00	0.00	0.00
.	12/18/2008	swim 2500 yd	no							0.00	0.00	0.00
.	12/17/2008	run track workout	yes	run	4.5 miles	yes			4.50	0.00	0.00	45.00	warm up, run drills, 1600, 2x800, 4x400, strength drills - 40F weather!
.	12/16/2008	bike 40m spin + 15m run	yes	bike spin + run	as planned	yes		4.80	1.50	0.00	22.15	15.00
.	12/15/2008	rest	yes	rest :)						0.00	0.00	0.00


.	12/14/2008	other	n/a	walk/run	2 mi	fighting a cold			2.00		0.00	0.00	20.00
.	12/14/2008	swim workout	`								0.00	0.00	0.00
.	12/13/2008	bike + run	yes	bike + run	3 hours	yes		19.95	4.00		0.00	92.08	40.00	spinerval training (20 min spin + 10 min run + strength; repeat 4x)
.	12/12/2008	bike 45 min	no								0.00	0.00	0.00
.	12/11/2008	weights	yes	weights	1.5 hour					1.50	0.00	0.00	0.00
.	12/11/2008	run 45 min	no								0.00	0.00	0.00
.	12/10/2008	swim workout	yes	swim	2000 yd or so	yes	2,000.00				45.00	0.00	0.00	drills, 4x300, 3x150, 4x100, 5x50; slow didn't finish 3x150
.	12/9/2008	weights	yes	weights	1.5 hour					1.00	0.00	0.00	0.00
.	12/9/2008	bike 1 hour spin	yes	bike	1 hour spin	yes		15.00			0.00	69.23	0.00
.	12/9/2008	other	n/a	swim	800 yd or so		800.00				18.00	0.00	0.00	learning to breath from left side
.	12/8/2008	rest	yes	rest :)							0.00	0.00	0.00
.	12/7/2008	practice triathlon	yes	practice traithlon	sprint distance	yes	880.00	15.00	3.00		19.80	69.23	30.00	0.5 mi swim, 15 mi bike, 3 mi run in 1 hour 45 min @ redwood shores
.	12/6/2008	make up	n/a	run	1.5 mi				1.50		0.00	0.00	15.00	fell off treadmill, sucked!
.	12/6/2008	swim 1200 yd	yes	swim	1200 yd		1,200.00				27.00	0.00	0.00	easy swim
.	12/5/2008	run 4 mi	no								0.00	0.00	0.00
.	12/4/2008	weights	yes	weights	1.5 hour					1.00	0.00	0.00	0.00
.	12/4/2008	swim 2200 yd	yes	swim	2200 yd	yes	2,200.00				49.50	0.00	0.00	drills, 2x400, 10x100
.	12/3/2008	run 1.5 hour track	yes	run	1.5 hour				6.00		0.00	0.00	60.00	track workout (warm ups, run drills, laps, strength drills)
.	12/2/2008	bike 1 hour spin	yes	bike	1 hour	yes		15.00			0.00	69.23	0.00	spin
.	12/1/2008	rest	yes	rest :)


.	November	estimated totals based on IT09 training schedule	17,100.00	206.00	63.00	spreadsheet "nov dec distance estimate.xlsx"
.	October	estimated totals based on Silverman training schedule	18,461.00	178.00	42.00	spreadsheet "nov dec distance estimate.xlsx"
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