Phase II - LAUNCHED

PHASE 2 - LAUNCHED

The next 15 weeks takes me up to the Nepean Tri. A simple two part goal => Get to the start line + get to the finish line within 2 hours thereafter

Some cool things planned along the way to retain the interest:

6 Aug	West Head Ride
13/14 Aug	Cycling weekend in Canberra
21 Aug	6ft trek
27 Aug	Willy to Billy
4 Sept	Bankstown Half
17,18,19 Sept	Cycle Tour in Annecy – Col de la Colombiere
19 Sept	Mont Ventoux
25 Sept	Paris to Versailles 16k
1 Oct	Lap of the lake at Penrith
8 Oct	Fitzroy Falls XC Marathon/10k

Need to find an additional 3.5 hours a week now. Not sure how that will go.

Training goals – Get run fit, start swimming. Structure for the Plan looks a bit like

WEEKLY FRAMEWORK - 15 WEEKS OF PHASE 2
	Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM (6:00 - 7:30)	60min ergo or hill repeats	Gym + 7.0 run Easy treadmill	12k "hour run"	Gym + 7.5 run tempo treadmill	60min ergo or TT intervals	17 km Long run up to Springwood Pool
MIDDAY					6k easy path run	Swim (45min) at Springwood
PM	Evening Swim Squad						Long Ride 2:30
Swim km	2.5			-		2.0		4.5	01:30:00
Bike km	30.0	-			30.0		75.0	135.0	04:52:30
Gym		1.0		1.0				2.0	01:00:00
Run km	-	7.0	12.0	7.5	6.0	17.0	-	49.5	04:19:52
	01:55:00	01:06:45	01:03:00	01:09:23	01:36:30	02:09:15	02:42:30	16.0	11:42:22