day/month/year
Swim: 0 yd/500 yd/5150 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 1.5 mi/11.4 mi/28.8 mi.

Weight: 155

That's a base for the week of 12.5 miles with a 3.2 longest trip, so I think that may be a starting point.