GCT Base Block 2 – June 2005

June	Mon 6	Tues 7	Wed 8	Thurs 9	Fri 10	Sat 11	Sun 12	June
Swim	90		90		90
Bike		90		90		240
Run			45		45		45
Weight	30					30c
Flex	20	45	20	20	45		20
								14.25hrs
June	13	14	15	16	17	18	19
Swim	90		90		90
Bike		90		90		240
Run			45	30	45		60
Weight	30					30c
Flex	20	45	20	20	45		20
								15.0 hrs
June	20	21	22	23	24	25	26
Swim	90		90		90
Bike		90		90		270
Run		30	45	30	45		75
Weight	30					30c
Flex	20	45	20	20	20		45
								15.75hrs
June	27	28	29	30	July 1	2	3	July
Swim	90		90		90
Bike		90		90		180
Run		30	75	30	45		75
Weight	30					30c
Flex	20	45	20	20	20		45
								15.25hrs

Colour Key: 
 Recovery / Key Workout / Race or Testing
 
NOTES: 
Focus on frequency and consistency this month. Still recovering from the crash hip injury so focus will be more on cycling rather than running.  Get back on the core work and weights this month.
Cycling: 
 Tuesdays – Ride goals are short threshold hills (McCaslin loop, Old Stage, etc)
 Saturdays – Ride goals are long aerobic climbs (St Vrain, Ward, Nederland, etc)
Running:
 Just focus on easy pace and terrain, getting back to regular consistent pain-free running.
Weights/Core:
 Ease back into the regular tri routine. Add specific injury rehab exercises for shoulder and hip.
 Full Bobby M core sessions twice per week.