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Week #
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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1
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8/20
Bike-17m
Swim - 3000
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8/21
Speedwork
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8/22
Swim - 3000
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8/23
Bike-17m
8 mile run
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8/24
Swim
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8/25
8 mile run
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8/26
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2
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8/27
Bike-17m
Swim - 3000
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8/28
speedwork
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8/29
Swim 3000
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8/30
Bike – 17 miles
8 mile run
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8/31
Swim – 3000 yards
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9/1
13 mile run
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9/2
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3
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9/3
Bike-17m
Swim - 3000
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9/4
speedwork
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9/5
swim – 3000 meters
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9/6
Bike – 17
Miles
8 mile run
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9/7
Swim –
3000 yards
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9/8
14 mile run
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9/9
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4
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9/10
Bike-17m
Swim - 3000
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9/11
speedwork
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9/12
Swim – 3000 meters
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9/13
Bike– 17 miles
8 mile run
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9/14
Swim 3000 yards
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9/15
10 mile run
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9/16
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5
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9/17
Bike-17m
Swim - 3000
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9/18
speedwork
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9/19
Swim – 3000 meters
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9/20
Bike – 17 miles
8 mile run
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9/21
swim 3000 yards
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9/22
16 mile run
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9/23
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6
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9/24
Bike-17m
Swim-3000
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9/25
speedwork
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9/26
Swim-3000 yards
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9/27
Bike-17 miles
8 mile run
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9/28
swim-3000 yards
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9/29
17 mile run
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9/30
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7
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10/1
Bike-17 m
Swim-3000
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10/2
speedwork
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10/3
Swim-3000 yards
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10/4
bike -17 miles
8 mile run
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10/5
swim-3000 yards
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10/6
Half-Marathon
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10/7
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8
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10/8
Bike-17 miles
Swim-3000
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10/9
speedwork
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10/10
swim-3000 yards
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10/11
bike-17 miles
8 mile run
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10/12
swim-3000 yards
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10/13
19 mile run
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10/14
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9
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10/15
bike-17 miles
Swim-3000 yards
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10/16
speedwork
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10/17
Swim-3000 yards
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10/18
bike-17 miles
8 mile run
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10/19
swim 3000 yards
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10/20
20 mile run
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10/21
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10
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10/22
bike 17 miles
swim 3000 yards
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10/23
speedwork
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10/24
swim-3000 yards
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10/25
bike – 17 miles
8 mile run
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10/26
Swim - 3000
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10/27
12 mile run
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10/28
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11
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10/29
bike 17 miles
swim 3000 yards
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10/30
speedwork
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10/31
swim – 3000 yards
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11/1
bike -17 miles
8 mile run
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11/2
swim 3000 yards
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11/3
20 mile run
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11/4
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12
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11/5
bike 17 miles
swim 3000 yards
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11/6
speedwork
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11/7
swim-3000 yards
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11/8
bike-17 miles
8 mile run
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11/9
swim 3000 yards
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11/10
12 mile run
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11/11
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13
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11/12
bike 17 miles
swim 3000 yards
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11/13
speedwork
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11/14
swim 3000 yards
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11/15
bike-17 miles
8 mile run
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11/16
swim
3000 yards
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11/17
20 mile run
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11/18
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14
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11/19
bike 17 miles
swim 3000
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11/20
speedwork
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11/21
swim 3000 yards
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11/22
bike-17 miles
8 mile run
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11/23
bike-17 miles
8 mile run
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11/24
12 mile run
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11/25
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15
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11/26
Swim-2000 yards
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11/27
½ speedwork
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11/28
swim - 1600
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11/29
Bike 17
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11/30
swim - 1600
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12/1
8 mile run
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12/2
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16
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12/3
swim -2000 yards
or bike 17 miles
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12/4
run distance of speedwork, but don’t do speedwork
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12/5
swim 1600
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12/6
day off or whatever
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12/7 – light jog
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12/8 Marathon
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