These are high level summaries, but I have plenty of other links to Strava and Garmin if that interests you with lots of details available. On bike rides and runs, if you see a "T" (Tempo) or "A" (Anaerobic) or "F" (FTP Test) or "R" (Recovery sessions), these are the types of sessions my coach planned.
| Date | Bike Miles | Bike Avg Watts | Base FTP | Swim Yards | Running Miles | Weights/Notes |
|---|---|---|---|---|---|---|
| 7/1/2018 | 42 | 176 | 279 | 3000 | Road Ride 2hr 30min 1 Hour Open Water | |
| 7/2/2018 | 12.7 | 133 | 279 | 5 | TrainerRoad Lazy Mountain - 50 Min Run | |
| 7/3/2018 | 3100 | Pool 3x800's and Drills | ||||
| 7/4/2018 | 59 | 203 | 279 | 3.5 | 3 Hour Ride and 30min Brick | |
| 7/5/2018 | 17.2 | 213 | 279 | TrainerRoad - Buffalo (-2) | ||
| 7/6/2018 | 2500 | Farm Pond 1 Loop | ||||
| 7/7/2018 | 112 | 168 | 279 | 5.7 | 7 Hour Endurance Ride - 1 Hr Brick | |
| 7/8/2018 | 3000 | 10.8 | 45min Farm Pond - 1hr 40min Run | |||
| 7/9/2018 | 17.63 | 144 | 279 | 3400 | TrainerRoad - Lazy Mountain/Pool Swim | |
| 7/10/2018 | Recovery Day | |||||
| 7/11/2018 | 4.4 | Easy Zone 2 Run | ||||
| 7/12/2018 | 35 | 203 | 279 | 2 | TrainerRoad Cloudripper 17min Brick Run | |
| 7/13/2018 | 4400 | |||||
| 7/14/2018 | 65 | 193 | 279 | 3.52 | 3hr 30min Open Ride 35min Brick | |
| 7/15/2018 | 2650 | 7.75 | ||||
| 7/16/2018 | 14 | 133 | 279 | 2650 | ||
| 7/17/2018 | 5.5 | |||||
| 7/18/2018 | 28.7 | 207 | 279 | 2 | TrainerRoad - Sirretta 17min Brick Run | |
| 7/19/2018 | 12.7 | 183 | 279 | TrainerRoad - Carter | ||
| 7/20/2018 | Stomach Scik - Took Day Off | |||||
| 7/21/2018 | 101 | 187 | 279 | 6.3 | 5hr 30 Ride and 1 Hour Brick | |
| 7/22/2018 | 2500 | Kingsbury Pool | ||||
| 7/23/2018 | 2750 | Farm Pond One Loop | ||||
| 7/24/2018 | 17.3 | 183 | 279 | 2 | TrainerRoad - Bald Knob 2 Mile Brick Run | |
| 7/25/2018 | 9 | 279 | 15 | 1h 30m am run/30m bike and 45m run in evening | ||
| 7/26/2018 | 16 | 213 | 279 | TrainerRoad Buffal (-2) | ||
| 7/27/2018 | 5000 | 1h 20m Open Water | ||||
| 7/28/2018 | 75 | 279 | 3.5 | 4hr Ride and 30m Brick | ||
| 7/29/2018 | 3000 | 8.3 | 1h 10m run/Kingsbury Pool Drills | |||
| 7/30/2018 | 13.8 | 133 | 279 | TrainerRoad - Lazy Mountain | ||
| 7/31/2018 | 3000 | 6 |