AUGUST TRAINING - to the best of what I wrote down

8-8-10 - road bike 20 mile loop
8-9-10 - road bike 15 mile loop
8-10-10 - A.M. road bike 13 mile loop and 450 meters in the pool at lunch .( 75 meters then 10 second rest) hahaha.
8-11-10- lunch swim 650 meters- likely in 75 meter intervals

8-12- 10- 15 mile a.m. bike and core training for hour at lunch

8-13-10 -ran 5k in a.m.

8-14-10 saturday solo 27 mile bike ride- felt good to suffer again.

8-15-10 rest day

8-16-10 - A.M. bIKE 14 miles.

8-17-10- AM run 3.3 miles and core train and a few pool laps at lunch

8-18-10 AM bike 15 miles and 850 meters of interval swims at lunch

8-19-10 AM run 3.3 miles and 850 meters im pool at lunch

8-20-10 AM bike 22 miles.

8-21-10 rest

8-22-10 AM run 3.4 miles (pool closed at lunch I was pissed !!)

8-23-10 off ? dont know why

8-24-10 20 AM bike 20 mile- 1050 meter intervals at lunch

8-25-10 AM run 3.4 miles and 1250 meter lunch swim with 3x250 intervals plus warm up and cool down (getting better)

8-26-10 evening 1.4 mile walk with wife

8-27-10 AM ride 14.5 miles and PM pool swim at 750 meters

8-28-10 AM bike 22 miles

8-29-10 swim 650 meters

8-30-10 AM run 3.4 miles and lunch swim @ 1000 meters

8-31-10 AM ride 20 miles lunch core strength for 45 minutes