Nov-28

Mon, Nov 28
Swim: (61/Kcal)
    Freestyle: 50 Meters (2 Lengths)
    Cool down: 50 Meters (2 Lengths)
Bike: (96/Kcal)
    2 Miles

    Time: ______________

Tue, Nov 29
Run: (263.2/Kcal)
7x(R-1 W-3)

Miles: ______________

Total Min: ______________

Wed, Nov 30
Strength: (475/Kcal)
Phase 1
Core
Stretch

Total Min: ______________

Thu, Dec 1
Swim: (61/Kcal)
    Freestyle: 50 Meters (2 Lengths)
    Cool down: 50 Meters (2 Lengths)
Bike: (96/Kcal)
    2 Miles

    Time: ______________

Fri, Dec 2
Run: (263.2/Kcal)
7x(R-1 W-3)

Miles: ______________

Total Min: ______________

Sat, Dec 3
Strength: (475/Kcal)
Phase 1
Core
Stretch

Total Min: ______________

Sun, Dec 4
OFF
(Calories burned this week:
1790.4/Kcal)

Dec-05

Mon, Dec 5
Swim: (61/Kcal)
    Freestyle: 50 Meters (2 Lengths)
    Cool down: 50 Meters (2 Lengths)
Bike: (96/Kcal)
    2 Miles

    Time: ______________

Tue, Dec 6
Run: (263.2/Kcal)
7x(R-1 W-3)

Miles: ______________

Total Min: ______________

Wed, Dec 7
Strength: (475/Kcal)
Phase 1
Core
Stretch

Total Min: ______________

Thu, Dec 8
Swim: (88/Kcal)
    Freestyle: 100 Meters (4 Lengths)
    Cool down: 50 Meters (2 Lengths)
Bike: (96/Kcal)
    2 Miles

    Time: ______________

Fri, Dec 9
Run: (303.15/Kcal)
6x(R-2 W-3)

Miles: ______________

Total Min: ______________

Sat, Dec 10
Strength: (475/Kcal)
Phase 1
Core
Stretch

Total Min: ______________

Sun, Dec 11
OFF
(Calories burned this week:
1857.35/Kcal)

Dec-12

Mon, Dec 12
Swim: (88/Kcal)
    Freestyle: 100 Meters (4 Lengths)
    Cool down: 50 Meters (2 Lengths)
Bike: (96/Kcal)
    2 Miles

    Time: ______________

Tue, Dec 13
Run: (303.15/Kcal)
6x(R-2 W-3)

Miles: ______________

Total Min: ______________

Wed, Dec 14
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Dec 15
Swim: (88/Kcal)
    Freestyle: 100 Meters (4 Lengths)
    Cool down: 50 Meters (2 Lengths)
Bike: (96/Kcal)
    2 Miles

    Time: ______________

Fri, Dec 16
Run: (303.15/Kcal)
6x(R-2 W-3)

Miles: ______________

Total Min: ______________

Sat, Dec 17
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Dec 18
OFF
(Calories burned this week:
1924.3/Kcal)

Dec-19

Mon, Dec 19
Swim: (149/Kcal)
    Freestyle: 150 Meters (6 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (144/Kcal)
    3 Miles

    Time: ______________

Tue, Dec 20
Run: (338.4/Kcal)
8x(R-2 W-2)

Miles: ______________

Total Min: ______________

Wed, Dec 21
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Dec 22
Swim: (149/Kcal)
    Freestyle: 150 Meters (6 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (144/Kcal)
    3 Miles

    Time: ______________

Fri, Dec 23
Run: (338.4/Kcal)
8x(R-2 W-2)

Miles: ______________

Total Min: ______________

Sat, Dec 24
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Dec 25
OFF
(Calories burned this week:
2212.8/Kcal)

Dec-26

Mon, Dec 26
Swim: (149/Kcal)
    Freestyle: 150 Meters (6 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (192/Kcal)
    4 Miles

    Time: ______________

Tue, Dec 27
Run: (338.4/Kcal)
8x(R-2 W-2)

Miles: ______________

Total Min: ______________

Wed, Dec 28
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Dec 29
Swim: (176/Kcal)
    Freestyle: 200 Meters (8 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (192/Kcal)
    4 Miles

    Time: ______________

Fri, Dec 30
Run: (317.25/Kcal)
5x(R-3 W-3)

Miles: ______________

Total Min: ______________

Sat, Dec 31
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Jan 1
OFF
(Calories burned this week:
2314.65/Kcal)

Jan-02

Mon, Jan 2
Swim: (176/Kcal)
    Freestyle: 200 Meters (8 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (192/Kcal)
    4 Miles

    Time: ______________

Tue, Jan 3
Run: (317.25/Kcal)
5x(R-3 W-3)

Miles: ______________

Total Min: ______________

Wed, Jan 4
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Jan 5
Swim: (176/Kcal)
    Freestyle: 200 Meters (8 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (240/Kcal)
    5 Miles

    Time: ______________

Fri, Jan 6
Run: (317.25/Kcal)
5x(R-3 W-3)

Miles: ______________

Total Min: ______________

Sat, Jan 7
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Jan 8
OFF
(Calories burned this week:
2368.5/Kcal)

Jan-09

Mon, Jan 9
Swim: (203/Kcal)
    Freestyle: 250 Meters (10 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (192/Kcal)
    4 Miles

    Time: ______________

Tue, Jan 10
Run: (381.875/Kcal)
5x(R-4 W-3)

Miles: ______________

Total Min: ______________

Wed, Jan 11
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Jan 12
Swim: (203/Kcal)
    Freestyle: 250 Meters (10 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (192/Kcal)
    4 Miles

    Time: ______________

Fri, Jan 13
Run: (381.875/Kcal)
5x(R-4 W-3)

Miles: ______________

Total Min: ______________

Sat, Jan 14
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Jan 15
OFF
(Calories burned this week:
2503.75/Kcal)

Jan-16

Mon, Jan 16
Swim: (203/Kcal)
    Freestyle: 250 Meters (10 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (192/Kcal)
    4 Miles

    Time: ______________

Tue, Jan 17
Run: (381.875/Kcal)
5x(R-4 W-3)

Miles: ______________

Total Min: ______________

Wed, Jan 18
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Jan 19
Swim: (230/Kcal)
    Freestyle: 300 Meters (12 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (240/Kcal)
    5 Miles

    Time: ______________

Fri, Jan 20
Run: (340.75/Kcal)
5x(R-4 W-2)

Miles: ______________

Total Min: ______________

Sat, Jan 21
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Jan 22
OFF
(Calories burned this week:
2537.625/Kcal)

Jan-23

Mon, Jan 23
Swim: (230/Kcal)
    Freestyle: 300 Meters (12 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (240/Kcal)
    5 Miles

    Time: ______________

Tue, Jan 24
Run: (340.75/Kcal)
5x(R-4 W-2)

Miles: ______________

Total Min: ______________

Wed, Jan 25
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Jan 26
Swim: (230/Kcal)
    Freestyle: 300 Meters (12 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (336/Kcal)
    7 Miles

    Time: ______________

Fri, Jan 27
Run: (340.75/Kcal)
5x(R-4 W-2)

Miles: ______________

Total Min: ______________

Sat, Jan 28
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Jan 29
OFF
(Calories burned this week:
2667.5/Kcal)

Jan-30

Mon, Jan 30
Swim: (257/Kcal)
    Freestyle: 350 Meters (14 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (288/Kcal)
    6 Miles

    Time: ______________

Tue, Jan 31
Run: (299.625/Kcal)
5x(R-4 W-1)

Miles: ______________

Total Min: ______________

Wed, Feb 1
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Feb 2
Swim: (257/Kcal)
    Freestyle: 350 Meters (14 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (288/Kcal)
    6 Miles

    Time: ______________

Fri, Feb 3
Run: (299.625/Kcal)
5x(R-4 W-1)

Miles: ______________

Total Min: ______________

Sat, Feb 4
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Feb 5
OFF
(Calories burned this week:
2639.25/Kcal)

Feb-06

Mon, Feb 6
Swim: (257/Kcal)
    Freestyle: 350 Meters (14 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (384/Kcal)
    8 Miles

    Time: ______________

Tue, Feb 7
Run: (299.625/Kcal)
5x(R-4 W-1)

Miles: ______________

Total Min: ______________

Wed, Feb 8
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Feb 9
Swim: (284/Kcal)
    Freestyle: 400 Meters (16 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (288/Kcal)
    6 Miles

    Time: ______________

Fri, Feb 10
Run: (357.2/Kcal)
4x(R-5 W-3)

Miles: ______________

Total Min: ______________

Sat, Feb 11
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Feb 12
OFF
(Calories burned this week:
2819.825/Kcal)

Feb-13

Mon, Feb 13
Swim: (284/Kcal)
    Freestyle: 400 Meters (16 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (288/Kcal)
    6 Miles

    Time: ______________

Tue, Feb 14
Run: (324.3/Kcal)
4x(R-5 W-2)

Miles: ______________

Total Min: ______________

Wed, Feb 15
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Feb 16
Swim: (284/Kcal)
    Freestyle: 400 Meters (16 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Fri, Feb 17
Run: (324.3/Kcal)
4x(R-5 W-2)

Miles: ______________

Total Min: ______________

Sat, Feb 18
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Feb 19
OFF
(Calories burned this week:
2934.6/Kcal)

Feb-20

Mon, Feb 20
Swim: (311/Kcal)
    Freestyle: 450 Meters (18 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (336/Kcal)
    7 Miles

    Time: ______________

Tue, Feb 21
Run: (324.3/Kcal)
4x(R-5 W-2)

Miles: ______________

Total Min: ______________

Wed, Feb 22
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Feb 23
Swim: (311/Kcal)
    Freestyle: 450 Meters (18 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (336/Kcal)
    7 Miles

    Time: ______________

Fri, Feb 24
Run: (291.4/Kcal)
4x(R-5 W-1)

Miles: ______________

Total Min: ______________

Sat, Feb 25
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Feb 26
OFF
(Calories burned this week:
2859.7/Kcal)

Feb-27

Mon, Feb 27
Swim: (311/Kcal)
    Freestyle: 450 Meters (18 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Tue, Feb 28
Run: (291.4/Kcal)
4x(R-5 W-1)

Miles: ______________

Total Min: ______________

Wed, Mar 1
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Thu, Mar 2
Swim: (284/Kcal)
    Freestyle: 400 Meters (16 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (240/Kcal)
    5 Miles

    Time: ______________

Fri, Mar 3
Run: (291.4/Kcal)
4x(R-5 W-1)

Miles: ______________

Total Min: ______________

Sat, Mar 4
Strength: (475/Kcal)
Phase 2
Core
Stretch

Total Min: ______________

Sun, Mar 5
OFF
(Calories burned this week:
2847.8/Kcal)

Mar-06

Mon, Mar 6
Swim: (284/Kcal)
    Freestyle: 400 Meters (16 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (240/Kcal)
    5 Miles

    Time: ______________

Tue, Mar 7
Run: (306.675/Kcal)
3x(R-6 W-3)

Miles: ______________

Total Min: ______________

Wed, Mar 8
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Mar 9
Swim: (284/Kcal)
    Freestyle: 400 Meters (16 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (240/Kcal)
    5 Miles

    Time: ______________

Fri, Mar 10
Run: (306.675/Kcal)
3x(R-6 W-3)

Miles: ______________

Total Min: ______________

Sat, Mar 11
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Mar 12
OFF
(Calories burned this week:
2611.35/Kcal)

Mar-13

Mon, Mar 13
Swim: (338/Kcal)
    Freestyle: 500 Meters (20 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Tue, Mar 14
Run: (306.675/Kcal)
3x(R-6 W-3)

Miles: ______________

Total Min: ______________

Wed, Mar 15
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Mar 16
Swim: (338/Kcal)
    Freestyle: 500 Meters (20 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Fri, Mar 17
Run: (282/Kcal)
3x(R-6 W-2)

Miles: ______________

Total Min: ______________

Sat, Mar 18
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Mar 19
OFF
(Calories burned this week:
3078.675/Kcal)

Mar-20

Mon, Mar 20
Swim: (338/Kcal)
    Freestyle: 500 Meters (20 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (576/Kcal)
    12 Miles

    Time: ______________

Tue, Mar 21
Run: (282/Kcal)
3x(R-6 W-2)

Miles: ______________

Total Min: ______________

Wed, Mar 22
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Mar 23
Swim: (365/Kcal)
    Freestyle: 550 Meters (22 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Fri, Mar 24
Run: (282/Kcal)
3x(R-6 W-2)

Miles: ______________

Total Min: ______________

Sat, Mar 25
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Mar 26
OFF
(Calories burned this week:
3225/Kcal)

Mar-27

Mon, Mar 27
Swim: (365/Kcal)
    Freestyle: 550 Meters (22 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Tue, Mar 28
Run: (343.1/Kcal)
4x(R-6 W-1)

Miles: ______________

Total Min: ______________

Wed, Mar 29
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Mar 30
Swim: (365/Kcal)
    Freestyle: 550 Meters (22 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (720/Kcal)
    15 Miles

    Time: ______________

Fri, Mar 31
Run: (343.1/Kcal)
4x(R-6 W-1)

Miles: ______________

Total Min: ______________

Sat, Apr 1
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Apr 2
OFF
(Calories burned this week:
3518.2/Kcal)

Apr-03

Mon, Apr 3
Swim: (392/Kcal)
    Freestyle: 600 Meters (24 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Tue, Apr 4
Run: (343.1/Kcal)
4x(R-6 W-1)

Miles: ______________

Total Min: ______________

Wed, Apr 5
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Apr 6
Swim: (392/Kcal)
    Freestyle: 600 Meters (24 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Fri, Apr 7
Run: (345.45/Kcal)
3x(R-7 W-3)

Miles: ______________

Total Min: ______________

Sat, Apr 8
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Apr 9
OFF
(Calories burned this week:
3286.55/Kcal)

Apr-10

Mon, Apr 10
Swim: (392/Kcal)
    Freestyle: 600 Meters (24 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (720/Kcal)
    15 Miles

    Time: ______________

Tue, Apr 11
Run: (345.45/Kcal)
3x(R-7 W-3)

Miles: ______________

Total Min: ______________

Wed, Apr 12
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Apr 13
Swim: (419/Kcal)
    Freestyle: 650 Meters (26 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Fri, Apr 14
Run: (320.775/Kcal)
3x(R-7 W-2)

Miles: ______________

Total Min: ______________

Sat, Apr 15
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Apr 16
OFF
(Calories burned this week:
3579.225/Kcal)

Apr-17

Mon, Apr 17
Swim: (419/Kcal)
    Freestyle: 650 Meters (26 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Tue, Apr 18
Run: (359.55/Kcal)
3x(R-8 W-2)

Miles: ______________

Total Min: ______________

Wed, Apr 19
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Apr 20
Swim: (419/Kcal)
    Freestyle: 650 Meters (26 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (720/Kcal)
    15 Miles

    Time: ______________

Fri, Apr 21
Run: (359.55/Kcal)
3x(R-8 W-2)

Miles: ______________

Total Min: ______________

Sat, Apr 22
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Apr 23
OFF
(Calories burned this week:
3659.1/Kcal)

Apr-24

Mon, Apr 24
Swim: (446/Kcal)
    Freestyle: 700 Meters (28 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Tue, Apr 25
Run: (359.55/Kcal)
3x(R-8 W-2)

Miles: ______________

Total Min: ______________

Wed, Apr 26
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Apr 27
Swim: (446/Kcal)
    Freestyle: 700 Meters (28 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (432/Kcal)
    9 Miles

    Time: ______________

Fri, Apr 28
Run: (368.95/Kcal)
2x(R-9 W-2)
1x(R-8)

Miles: ______________

Total Min: ______________

Sat, Apr 29
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Apr 30
OFF
(Calories burned this week:
3434.5/Kcal)

May-01

Mon, May 1
Swim: (446/Kcal)
    Freestyle: 700 Meters (28 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (960/Kcal)
    20 Miles

    Time: ______________

Tue, May 2
Run: (368.95/Kcal)
2x(R-9 W-2)
1x(R-8)

Miles: ______________

Total Min: ______________

Wed, May 3
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, May 4
Swim: (473/Kcal)
    Freestyle: 750 Meters (30 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Fri, May 5
Run: (368.95/Kcal)
2x(R-9 W-2)
1x(R-8)

Miles: ______________

Total Min: ______________

Sat, May 6
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, May 7
OFF
(Calories burned this week:
4046.9/Kcal)

May-08

Mon, May 8
Swim: (473/Kcal)
    Freestyle: 750 Meters (30 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Tue, May 9
Run: (373.65/Kcal)
3x(R-9 W-1)

Miles: ______________

Total Min: ______________

Wed, May 10
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, May 11
Swim: (473/Kcal)
    Freestyle: 750 Meters (30 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (960/Kcal)
    20 Miles

    Time: ______________

Fri, May 12
Run: (373.65/Kcal)
3x(R-9 W-1)

Miles: ______________

Total Min: ______________

Sat, May 13
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, May 14
OFF
(Calories burned this week:
4083.3/Kcal)

May-15

Mon, May 15
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Tue, May 16
Run: (373.65/Kcal)
3x(R-9 W-1)

Miles: ______________

Total Min: ______________

Wed, May 17
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, May 18
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Fri, May 19
Run: (291.4/Kcal)
2x(R-10 W-2)

Miles: ______________

Total Min: ______________

Sat, May 20
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, May 21
OFF
(Calories burned this week:
3575.05/Kcal)

May-22

Mon, May 22
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (960/Kcal)
    20 Miles

    Time: ______________

Tue, May 23
Run: (291.4/Kcal)
2x(R-10 W-2)

Miles: ______________

Total Min: ______________

Wed, May 24
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, May 25
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Fri, May 26
Run: (291.4/Kcal)
2x(R-10 W-2)

Miles: ______________

Total Min: ______________

Sat, May 27
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, May 28
OFF
(Calories burned this week:
3972.8/Kcal)

May-29

Mon, May 29
Swim: (446/Kcal)
    Freestyle: 700 Meters (28 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Tue, May 30
Run: (317.25/Kcal)
2x(R-11 W-2)

Miles: ______________

Total Min: ______________

Wed, May 31
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Jun 1
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (960/Kcal)
    20 Miles

    Time: ______________

Fri, Jun 2
Run: (317.25/Kcal)
2x(R-11 W-2)

Miles: ______________

Total Min: ______________

Sat, Jun 3
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Jun 4
OFF
(Calories burned this week:
3970.5/Kcal)

Jun-05

Mon, Jun 5
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Tue, Jun 6
Run: (359.55/Kcal)
2x(R-12 W-3)

Miles: ______________

Total Min: ______________

Wed, Jun 7
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Jun 8
Swim: (446/Kcal)
    Freestyle: 700 Meters (28 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Fri, Jun 9
Run: (326.65/Kcal)
2x(R-12 W-1)

Miles: ______________

Total Min: ______________

Sat, Jun 10
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Jun 11
OFF
(Calories burned this week:
3542.2/Kcal)

Jun-12

Mon, Jun 12
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (960/Kcal)
    20 Miles

    Time: ______________

Tue, Jun 13
Run: (326.65/Kcal)
2x(R-12 W-1)

Miles: ______________

Total Min: ______________

Wed, Jun 14
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Jun 15
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (720/Kcal)
    15 Miles

    Time: ______________

Fri, Jun 16
Run: (368.95/Kcal)
2x(R-13 W-2)

Miles: ______________

Total Min: ______________

Sat, Jun 17
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Jun 18
OFF
(Calories burned this week:
4325.6/Kcal)

Jun-19

Mon, Jun 19
Swim: (446/Kcal)
    Freestyle: 700 Meters (28 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Tue, Jun 20
Run: (368.95/Kcal)
2x(R-13 W-2)

Miles: ______________

Total Min: ______________

Wed, Jun 21
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Thu, Jun 22
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (960/Kcal)
    20 Miles

    Time: ______________

Fri, Jun 23
Run: (378.35/Kcal)
2x(R-14 W-1)

Miles: ______________

Total Min: ______________

Sat, Jun 24
Strength: (475/Kcal)
Phase 3
Core
Stretch

Total Min: ______________

Sun, Jun 25
OFF
(Calories burned this week:
4083.3/Kcal)

Jun-26

Mon, Jun 26
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (720/Kcal)
    15 Miles

    Time: ______________

Tue, Jun 27
Run: (378.35/Kcal)
2x(R-14 W-1)

Miles: ______________

Total Min: ______________

Wed, Jun 28
Strength: (475/Kcal)
Phase 4
Core
Stretch

Total Min: ______________

Thu, Jun 29
Swim: (446/Kcal)
    Freestyle: 700 Meters (28 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Fri, Jun 30
Run: (387.75/Kcal)
1x(R-30 W-)

Miles: ______________

Total Min: ______________

Sat, Jul 1
Strength: (475/Kcal)
Phase 4
Core
Stretch

Total Min: ______________

Sun, Jul 2
OFF
(Calories burned this week:
3862.1/Kcal)

Jul-03

Mon, Jul 3
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (960/Kcal)
    20 Miles

    Time: ______________

Tue, Jul 4
Run: (370.125/Kcal)
1x(R- W-45)
Easy 3 mile walk

Miles: ______________

Total Min: ______________

Wed, Jul 5
Strength: (475/Kcal)
Phase 4
Core
Stretch

Total Min: ______________

Thu, Jul 6
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (720/Kcal)
    15 Miles

    Time: ______________

Fri, Jul 7
Run: (775.5/Kcal)
1x(R-60 W-)

Miles: ______________

Total Min: ______________

Sat, Jul 8
Strength: (475/Kcal)
Phase 4
Core
Stretch

Total Min: ______________

Sun, Jul 9
OFF
(Calories burned this week:
4775.625/Kcal)

Jul-10

Mon, Jul 10
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (480/Kcal)
    10 Miles

    Time: ______________

Tue, Jul 11
Run: (388/Kcal)
1x(R-30 W-)

Miles: ______________

Total Min: ______________

Wed, Jul 12
Strength: (475/Kcal)
Phase 4
Core
Stretch

Total Min: ______________

Thu, Jul 13
Swim: (500/Kcal)
    Freestyle: 800 Meters (32 Lengths)
    Cool down: 100 Meters (4 Lengths)
Bike: (960/Kcal)
    20 Miles

    Time: ______________

Fri, Jul 14
Run: (388/Kcal)
1x(R-30 W-)

Miles: ______________

Total Min: ______________

Sat, Jul 15
Strength: (475/Kcal)
Phase 4
Core
Stretch

Total Min: ______________

Sun, Jul 16
OFF
(Calories burned this week:
4166/Kcal)