Posting my training is much to difficult, I can't seem to find enough time. I will now just post a weekly summery of Swim, Bike, Run. I took all of last week out, due to a cold but this week I slowly got back on track.

Ran - only 15.5 miles, I didn't get a long run in today. I will do that tomorrow.
Swim - 3x 4000 yards.
Biked - 3x 5 hours total about 90 miles.