In the 31 days ending Jul 31, 2009:
Swim 15:00 [1] 0.7 km (21:26 / km)
Ride 1:02:00 [2] 27.0 km (2:18 / km)
Note (rest day)
Swim 37:00 [3] 2.0 km (18:30 / km)
Swim race 1:05:00 [4] 3.8 km (17:06 / km)
Ride race 5:37:54 [5] 180.0 km (1:53 / km) slept:1.5
Run race 4:01:08 [5] 42.2 km (5:43 / km) shoes: Brooks Adrenaline GTS (2)
Ride 10:00 [1] 4.0 km (2:30 / km)
Swim 20:00 [1] 1.0 km (20:00 / km)
Ride 1:03:00 [1] 27.0 km (2:20 / km)
Core Strengthening/Weights & Stretching 25:00 [1]
Swim 24:00 [2] 1.4 km (17:09 / km)
Ride 47:00 [2] 25.0 km (1:53 / km)
Run 32:30 [2] 6.2 km (5:15 / km) shoes: Brooks Adrenaline GTS (2)
Ride 31:00 [2] 14.5 km (2:08 / km)
Run 53:20 [3] 10.5 km (5:05 / km) shoes: Brooks Adrenaline GTS (2)
Swim 25:30 [3] 1.5 km (17:00 / km)
Ride 3:04:00 [2] 87.0 km (2:07 / km)
Core Strengthening/Weights & Stretching 20:00 [1]
Swim long 1:03:17 [4] 4.0 km (15:49 / km)
Mountain Bike 1:30:00 [2]
Run 41:00 [2] 7.8 km (5:15 / km) shoes: Brooks Adrenaline GTS (2)
Core Strengthening/Weights & Stretching 10:00 [1]
Swim 50:15 [2] 2.8 km (17:57 / km)
Ride long 3:45:00 [4] 113.0 km (1:59 / km)
Run long 2:10:45 [3] 25.0 km (5:14 / km) shoes: Brooks Adrenaline GTS (2)
Swim long 51:00 [3] 3.0 km (17:00 / km)
Mountain Bike 1:00:00 [2]
Swim 34:20 [3] 2.0 km (17:10 / km)
Ride long 3:24:25 [3] 105.2 km (1:57 / km)
Run 1:02:00 [3] 12.8 km (4:51 / km) shoes: Brooks Adrenaline GTS (2)
Core Strengthening/Weights & Stretching 15:00 [1]
Swim long 1:09:08 [3] 4.0 km (17:17 / km)
Ride hills 1:55:00 [3] 61.0 km (1:53 / km)
Run 16:25 [2] 3.8 km (4:19 / km) shoes: Brooks Adrenaline GTS (2)
Run long 1:30:00 [3] 18.7 km (4:49 / km) shoes: Brooks Adrenaline GTS (2)
Swim 34:03 [3]
Ride 4:23:00 [3] 141.0 km (1:52 / km)
Core Strengthening/Weights & Stretching 1:30:00 [2]
Ride 2:04:30 [3] 65.0 km (1:55 / km)
Swim 55:45 [2] 3.2 km (17:25 / km)
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