Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

Weekly Total (hours)

 

 

 

 

 

 

 

 

 

5

PREPARATION 4, Week 1

30/01/12

Mon

 

Rest

 

 

0

 

31/01/12

Tues

 

Sweetspot 2x14mins

285W

Road or Turbo

1

0:54

Turbo

 

 

01/02/12

Wed

 

Level 2

 

Road

2

3:00

MTB

Too icy for the road

 

02/02/12

Thurs

 

MTB ride

 

Off-road

2

1:36

MTB

-0.5C very cold ... brrr

 

03/02/12

Fri

Stag w/e

Rest

 

 

 

04/02/12

Sat

Stag w/e

Rest

 

 

 

05/02/12

Sun

Stag w/e

Rest

 

Heavy snow fall ...

 

6

PREPARATION 4, Week 2

06/02/12

Mon

 

Easy hour to clear your head?!

Road

1

 

 

 

0

 

 

07/02/12

Tues

 

Sweetspot 2x16mins

285W

Road or Turbo

1

0

 

F&G / Eddie care

 

08/02/12

Wed

 

Level 2

 

Road

2

0

 

Prop Protector meeting

 

09/02/12

Thurs

 

MTB ride

 

Off-road

2

0

 

ACO meeting

 

10/02/12

Fri

 

Rest

     

3:15

MTB
pt2

Snow ice, very cold

 

11/02/12

Sat

 

MTB ride

 

Off-road

3

3:18

MTB

Snow ice, very cold

 

12/02/12

Sun

 

Clubrun + extra

 

Road

4

 

 

Family stuff

 

7

PREPARATION 4, Week 3

13/02/12

Mon

 

Rest

 

 

0

 

14/02/12

Tues

 

Sweetspot 2x18mins

285W

Road or Turbo

1

1:05

Turbo

 

 

15/02/12

Wed

 

Level 2

 

Road

2

1:47

Road

Cold, windy & started to rain :-(

 

16/02/12

Thurs

 

MTB ride

 

Off-road

2

1:54

Road

Cold, windy

 

17/02/12

Fri

 

Rest

 

 

 

18/02/12

Sat

 

MTB ride

 

Off-road

3

3:01

MTB

 

 

19/02/12

Sun

 

Clubrun + extra

 

Road

4

3:47

Road

Wheel mag issue with computer - 60 miles

 

8

PREPARATION 4, Week 4

20/02/12

Mon

 

Rest

 

 

0

 

21/02/12

Tues

 

Sweetspot 2x20mins

285W

Road or Turbo

1

 

 

Working all day :-(

 

22/02/12

Wed

 

Level 2

 

Road

2

2:28

Road

 

 

23/02/12

Thurs

 

MTB ride

 

Off-road

2

2:18

MTB

 

 

24/02/12

Fri

 

Rest

 

 

 

25/02/12

Sat

 

MTB ride

 

Off-road

3

2:20

Road

MTB headset issue

 

26/02/12

Sun

 

Clubrun + extra

 

Road

4

3:08

Road

Straight through but had to stop for family lunch

 

9

PREPARATION 4, Week 5

27/02/12

Mon

 

Rest

 

 

0

 

28/02/12

Tues

 

Sweetspot 2x20mins

285W

Road or Turbo

1

1:00

Turbo

 

 

29/02/12

Wed

 

Level 2

 

Road

2

1:52

Road

 

 

01/03/12

Thurs

 

MTB ride

 

Off-road

2

 

Didn't happen

 

 

02/03/12

Fri

Tri Show

Rest

 

Did 30 minutes hard turbo

 

03/03/12

Sat

Dinghy Show

Rest

 

 

 

04/03/12

Sun

 

 Clubrun + extra

 

Road

5

3:39

Road

Rained the whole way ... and windy :-( & 2xpunctures

 

10

PREPARATION 5, Week 1

05/03/12

Mon

 

Rest

 

 

 

0:30

teadmill

 

0

 

06/03/12

Tues

 

Threshold 2x14mins

310W+

Road or Turbo

1

0:53

Turbo

 

 

07/03/12

Wed

 

Level 2

 

Road

2

0:30

teadmill

Busy all day

 

08/03/12

Thurs

 

MTB ride

 

Off-road

2

0:30
2:43

Treadmill run
MTB

 

 

09/03/12

Fri

 

Rest

 

 

 

10/03/12

Sat

 

MTB ride

 

Off-road

3

2:06

Road

 

 

11/03/12

Sun

 

Clubrun + extra

 

Road

4.5

3:40

Road

 

 

11

PREPARATION 5, Week 2

12/03/12

Mon

 

Rest

 

 

0

 

13/03/12

Tues

 

Threshold 2x16mins

310W+

Road or Turbo

1

0:33

Run

 

 

14/03/12

Wed

 

Level 2

 

Road

2

1:59

Road

Sore legs after run

 

15/03/12

Thurs

 

MTB ride

 

Off-road

2

3:07

MTB

 

 

16/03/12

Fri

 

Rest

 

 

 

17/03/12

Sat

 

MTB ride

 

Off-road

3

2:18

MTB

Bedgebury http://vimeo.com/38721543

 

18/03/12

Sun

 

Clubrun + extra

 

Road

4.5

3:40

Road

 

 

12

PREPARATION 5, Week 3

19/03/12

Mon

 

Rest

 

Run 0:20

0

 

20/03/12

Tues

 

Threshold 2x18mins

310W+

Road or Turbo

1

2:28

Road

Sarah's first ride at Fowlmead

 

21/03/12

Wed

 

Level 2

 

Road

2

 

 

Landscaping John's garden

 

22/03/12

Thurs

 

MTB ride

 

Off-road

2

2:38

MTB

Landscaping John's garden

 

23/03/12

Fri

 

Rest

 

Landscaping John's garden

 

24/03/12

Sat

 

MTB ride

 

Off-road

3

2:00

Road

 

 

25/03/12

Sun

 

Clubrun + extra

 

Road

5

2:27

Road

 

 

13

PREPARATION 5, Week 4

26/03/12

Mon

 

Rest

 

   

0:30

Run

Landscaping John's garden

0

 

27/03/12

Tues

 

Level 2

 

Road

1

 

 

Landscaping John's garden

 

28/03/12

Wed

Race

Evening 10

 

Road

1

 

 

Knackered and neck problem - DB booked :-(

 

29/03/12

Thurs

 

Rest

 

    0:30 Run

 

 

30/03/12

Fri

 

Threshold 2x20mins

310W+

Road or Turbo

1

 

 

 

 

31/03/12

Sat

 

Level 2

 

Road

2

42:39

Run

Millbank 10k... 15s off a PB

 

01/04/12

Sun

 

Clubrun + extra

 

Road

5

3:50

Road

Got dropped up Langdon :-(

 

14

PREPARATION 5, Week 5

02/04/12

Mon

 

Rest

 

 

0

 

03/04/12

Tues

 

Sweetspot 3x15mins

290W

Road or Turbo

1.5

1:47

Road

Legs still feeling hammered; recovery

 

04/04/12

Wed

Race

Evening 10

 

Road

1

1:00

Races

 

 

05/04/12

Thurs

 

Rest

 

   

0:30

Run

 

 

06/04/12

Fri

 

Level 2

 

Road

2

3:29

Road

 

 

07/04/12

Sat

 

Wedding (Brum)

 

 

 

1:36

Road

Sneaky morning trip

 

08/04/12

Sun

 

Wedding (Brum)

 

 

 

15

USA

09/04/12

Mon

 

Wedding (Brum)

 

 

0

 

10/04/12

Tues

 

Level 2

 

Road

1

   

Working

 

11/04/12

Wed

Race

Evening 10

 

Road

1

1:00

Races

PUNCTURED ... 5 other too ...

 

12/04/12

Thurs

USA

Rest

 

 

 

13/04/12

Fri

USA

Rest

 

 

 

14/04/12

Sat

USA

Rest

 

   

0:48

Run

With Sarah

 

15/04/12

Sun

USA

Rest

 

   

0:40

Run

With Sarah

 

16

USA

16/04/12

Mon

USA

Rest

 

 

0

 

17/04/12

Tues

USA

Rest

 

 

 

18/04/12

Wed

USA

Rest

 

 

 

19/04/12

Thurs

USA

Rest

 

 

 

20/04/12

Fri

USA

Rest

 

Lots of walking on our NYC trip ...

 

21/04/12

Sat

USA

Rest

 

 

 

22/04/12

Sun

USA

Rest

 

 

 

17

PRE-COMPETITION, Week 1

23/04/12

Mon

USA

Rest

 

 

0

 

24/04/12

Tues

 

Easy spin

 

Road

1

 

Done

Turbo as raining

 

25/04/12

Wed

Race

Evening 10

 

Road

1

1:00

Turbo

Very windy & raining

 

26/04/12

Thurs

 

Level 2

 

Road

1.5

1:00

Turbo

Very windy & raining

 

27/04/12

Fri

 

Rest

 

 

 

28/04/12

Sat

 

Level 2

 

Road

1.5

1:00

Turbo

Very windy & raining

 

29/04/12

Sun

 

Long ride

 

Road

5

2:00

Turbo

Very windy & raining

 

18

PRE-COMPETITON, Week 2

30/04/12

Mon

 

Rest

 

 

0

 

01/05/12

Tues

 

Sweetspot 3x15mins

290W

Road or Turbo

1.5

2:10

Road

 

 

02/05/12

Wed

Race

Evening 10

 

   

 

Turbo

Did turbo due to location cock-up

 

03/05/12

Thurs

 

Level 2 (Level 1 if tired)

 

Road

2

 

 

Horrible weather & busy building a greenhouse

 

04/05/12

Fri

 

Level 2

 

Road

2

 

 

Sailing too ....

 

05/05/12

Sat

Sailing

Rest

 

 

 

06/05/12

Sun

Sailing

Rest

 

 

 

19

PRE-COMPETITON, Week 3

07/05/12

Mon

Sailing

Rest

 

Finished 10th - very battered

0

 

08/05/12

Tues

 

Level 2 - on TT bike?

 

Road

2

 

 

Rested still knackered

 

09/05/12

Wed

Race

Evening 10

 

Road

1

1:40

Road

 

 

10/05/12

Thurs

 

Level 1

 

Road

2

1:06

Turbo

280w x 18 ... feeling washed out still ...

 

11/05/12

Fri

 

Rest

 

 

 

12/05/12

Sat

 

Pre-race session

 

Road or Turbo

0.5

0:38

DONE

On turbo

 

13/05/12

Sun

Race

Q30/2

 

Road

2

2:00

Races

Feeling rough ... hay fever? perhaps cold?

 

20

PRE-COMPETITON, Week 4

14/05/12

Mon

 

Recovery spin

 

Road

0.5

 

 

Rested - still snotty

0

 

15/05/12

Tues

 

Pre-race session

 

Road or Turbo

0.5

1:00

Turbo

2x20 @280w as I'm not racing tomorrow. Still cold/hayfever dunno what ...

 

16/05/12

Wed

Race

Evening 10

 

Road

1

 

 

Still full of cold :-(

 

17/05/12

Thurs

 

Level 2 - on TT bike?

 

Road

1.5

1:00

Turbo

 

 

18/05/12

Fri

 

Rest

 

      Turbo

2x20 @280w, top end of L2; still got a cold.

 

19/05/12

Sat

 

Pre-race session

 

Road or Turbo

0.5

0:33

Road

tesing new cassette

 

20/05/12

Sun

Race

Q50/11

 

Road

2

3:00

Races

 

 

21

COMPETITION, Week 1

21/05/12

Mon

 

Recovery spin

 

Road

0.5

 

 

Not done - knackered

0

 

22/05/12

Tues

 

Pre-race session

 

Road

0.5

1:40

Road

 

 

23/05/12

Wed

Race

Evening 10

 

Road

1

 

 

 

 

24/05/12

Thurs

 

Level 2 - on TT bike?

 

Road

2

 

 

 

 

25/05/12

Fri

 

Rest

 

 

 

26/05/12

Sat

 

Level 2 - on TT bike?

 

Road

2

 

 

 

 

27/05/12

Sun

 

Long ride

 

Road

5