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	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 5	Run: (box+block)	Run: (box)	Run: (spring lake)	Swim: (spring lake)	REST	REST
(Aug 2-8)	4.5mi - 58min	3.1mi - 42min	4.75mi - 49min	6 x 180yds
	Bike: (rollers)
	5m @ 80c (2-3)
	2m @ 90c (2-4)
	2m @ 90x (2-5)
	2m @ 80c (2-3)						RACE DAY!
	2m @ 95c (2-4)						1.5km swim
	2m @ 95c (2-5)						40km bike
	2m @ 80c (2-3)						10km run
	1m @ 100c (2-4)
	1m @ 100c (2-5)
	1m @ 80c (2-3)
	1m @ 80c (2-7)
	1m @ 80c (2-3)
	1m @ 80c (2-7)
	1m @ 80c (2-3)
	2m @ 80c (2-6)
	4m @ 80c (2-3)
Week 4	REST	Swim: (spring lake)	REST	Brick: (spring lake)	REST		REST
(Aug 9-15)		8 x 180yds		7.5 bike
				2.5 run
						RACE DAY!
						56mi bike
Week 3	Bike: (rollers)	Bike:	REST	REST	Run:	REST	Run:
(Aug 16-22)	5m @ 80c (2-3)	21.1mi in 1:15:xx			4.5mi w/4 pickups		3.1mi aerobic
	2m @ 90c (2-4)
	2m @ 90x (2-5)
	2m @ 80c (2-3)
	2m @ 95c (2-4)
	2m @ 95c (2-5)
	2m @ 80c (2-3)
	1m @ 100c (2-4)
	1m @ 100c (2-5)
	1m @ 80c (2-3)
	1m @ 80c (2-7)
	1m @ 80c (2-3)
	1m @ 80c (2-7)
	1m @ 80c (2-3)
	2m @ 80c (2-6)
	4m @ 80c (2-3)
Week 2	Bike: (rollers)	REST	REST	Run: (box)	REST	Swim: (spring lake)	Bike:
(Aug 23-29)	5m @ 80c (2-3)			3.1mi		7x180yds	36.8mi
	2m @ 90c (2-4)
	2m @ 90c (2-5)
	2m @ 80c (2-3)
	2m @ 95c (2-4)
	2m @ 95c (2-5)
	2m @ 80c (2-3)
	1m @ 100c (2-4)
	1m @ 100c (2-5)
	1m @ 80c (2-3)
	1m @ 95c (2-7)
	1m @ 80c (2-3)
	1m @ 100c (2-7)
	1m @ 80c (2-3)
	2m @ 90c (2-6)
	4m @ 80c (2-3)
Week 1	REST	Run: (box)	Bike: (rollers)	REST	REST	Run: (spring lake)	REST
(Aug 30-Sep 5)		3.1mi	5m @ 80c (2-3)			5 mi
			2m @ 90c (2-4)
			2m @ 90c (2-5)
			2m @ 80c (2-3)
			2m @ 95c (2-4)
			2m @ 95c (2-5)
			2m @ 80c (2-3)
			1m @ 100c (2-4)
			1m @ 100c (2-5)
			1m @ 80c (2-3)
			1m @ 90c (2-7)
			1m @ 80c (2-3)
			1m @ 90c (2-7)
			1m @ 80c (2-3)
			2m @ 90c (2-6)
			4m @ 80c (2-3)
Week 0	Bike: (road)	Run: (box)	REST	REST	REST	RACE DAY!
(Sep 6-12)	23.14mi	3.1mi aerobic				1.5km swim
	1:24:19
						40km bike
						10km run
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