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Week 12 REST REST REST REST REST REST Human Race
(May 2-8) 10km
  0:48:59
   
Week 11 REST Run:          
(May 9-15) 3.0mi (box)          
  Bike:          
  23.4mi          
Week 10   E3 E3 E3 E3 E3 Yosemite
(May 16-22)  
   
   
Week 9 Yosemite Yosemite Yosemite Yosemite Yosemite    
(May 23-29)    
     
     
Week 8           Bike: Tri 4 Real #1
(May 30-June 5)           45mi 1.5km swim
              0:37:18
              40km bike
              1:21:23
              10km run
              0:59:54
Week 7   Bike:   Run:   Bike:  
(June 6-12)   12.0 mi   3.0 mi   45.85 mi  
    Run:          
    3.0 mi          
Week 6 Swim: Bike:       Run:  
(June 13-19) 8x90yd 14.4 mi       7.0 mi  
  90yd breast            
  3x90 yd            
Week 5 Run: Bike: Run: Bike:     Bike:
(June 20-26) 3.8mi 14.4 mi 3.8mi 6min @ 80c (1-5)     21.5mi
      Swim: 3min @ 90c (2-4)      
      8x180yd 3min @ 90c (2-5)      
        2min @ 80c (1-5)      
        3min @ 90c (2-4)      
        3min @ 90c (2-5)      
        2min @ 80c (1-5)      
        3min @ 95c (2-4)      
        3min @ 95c (2-5)      
        2min @ 80c (1-5)      
        1min @ 95c (2-4)      
        1min @ 95c (2-5)      
        1min @ 80c (1-5)      
        1min @ 80c (2-7)      
        1min @ 80c (1-5)      
        1min @ 80c (2-7)      
        2min @ 80c (1-5)      
        2min @ 90c (2-6)      
        5min @ 80c (1-5)      
Week 4   Bike: Swim: Run:   Run:  
(June 27-July 3)   14.4mi 6x180yd 3.8mi   3.8mi  
    Run:          
    3.8mi          
Week 3 Ride: Swim: Run:     Bike: Tri 4 Real #2
(July 4-10) 38.8mi 8x180yd 3.8mi     52mi 1.5km swim
              0:33:07
              40km bike
              1:17:58
              10km run
              8:34:00
              PR! 2:47:39
Week 2   Run:   Run:   Run:  
(July 11-17)   3.8mi   4.2mi   13.0mi  
               
               
Week 1 Run: Bike:       Run: Bike:
(July 18-24) 3.8mi 14.4mi       4.6mi 56mi
               
               
Week 0 Run: Swim Run:       Half-Vineman!
(July 25-31) 3.8mi 8x90yd 1.5mi       Race Day
              1.2mi swim
              0:41:30
              52mi bike
              3:07:21
              13.1mi run
              2:46:36
Bike Gears
1-1 1.219 32
1-2 1.393 28
1-3 1.625 24
2-1 1.656 32
1-4 1.857 21
2-2 1.893 28
1-5 2.167 18
2-3 2.208 24
1-6 2.438 16
2-4 2.524 21
1-7 2.786 14
2-5 2.944 18
1-8 3.250 12
2-6 3.313 16
1-9 3.545 11
2-7 3.786 14
2-8 4.417 12
2-9 4.818 11