July	Mon 19	Tues 20	Wed 21	Thurs 22	Fri 23	Sat 24	Sun 25
Swim		30	60M		90M	90M
Bike		60		120			4.5 flat
Run			40	30	45	45
Weight			45
Other	OFF
				massage				15.25 hr
Key Wk	26	27	28	29	30	31	Aug 1
Swim	90M		90M			4K Wetsuit
Bike		90	4.5hr Hills*			90	5hrs Flat*
Run	60 AFT	45	45		120	30	30
Weight		45
Other				OFF
					massage			23.25 hr
Key Wk	2	3	4	5	6	7	8
Swim	90M		90M			4K Wetsuit
Bike		90	5hr Hills*			90	6hr Rolling*
Run	60 AeT	45	45		135	30	30
Weight		45
Other				OFF
				massage				25 hr

Peak 1	Mon 9	Tues 10	Wed 11	Thurs 12	Fri 13	Sat 14	Sun 15
Swim	90M		90M		90M		2.4 Race
Bike		90	3.5hr Hills*			6+hr Sim*	75
Run	60 AeT	45	45		90		15
Weight		45
Other				OFF
				massage				23.25 hr
Peak 2	16	17	18	19	20	21	22
Swim		90M	90M