Levels

Changes made ...

Level 3 - Tempo -> Level 3 - tempo
Level 4 - LT -> Level 4 - LT

Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual
Duration

Data

Notes

Weekly Total (hours)

 

 

02/06/13

Sun

Race

Q50/11

 

Road

2

4:00

Race

2:05:21 PB

 

23

COMPETITION

03/06/13

Mon

 

Rest

 

 

 

 

 

 

4.5

04/06/13

Tues

 

Pre-race session

Various

Road or Turbo

0.5

1:40

Road

 

05/06/13

Wed

Race

Evening 10

 

Road

1

1:00

Race

23:23 C-PB

06/06/13

Thurs

 

Sweetspot 3x15mins

94%FTP

Road or Turbo

1.5

1:34

Road

 

07/06/13

Fri

 

Rest

 

 

 

 

 

 

08/06/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

0:38

Turbo

 

09/06/13

Sun

Race

Q25/8

 

Road

1

1:30

Race

1:00:59 C-PB

24

COMPETITION

10/06/13

Mon

 

Rest

 

 

 

 

 

2

11/06/13

Tues

 

Level 3 - Tempo

82%FTP

Road

2

1:50

Road

 

12/06/13

Wed

Sailing

Rest

 

 

 

 

 

13/06/13

Thurs

Sailing

Rest

 

 

 

 

 

14/06/13

Fri

Sailing

Rest

 

 

 

 

 

15/06/13

Sat

Sailing

Rest

 

 

 

 

 

16/06/13

Sun

Sailing

Rest

 

 

 

 

 

25

COMPETITION

17/06/13

Mon

 

VO2max 4x5mins

110%FTP

Road or Turbo

1

 

Rest

Knackered

5.5

18/06/13

Tues

 

Recovery spin

50%FTP

Road or Turbo

0.5

 

Road

Easy Ride

19/06/13

Wed

Race

Evening 10

 

Road

1

 

Road

Easy Ride

20/06/13

Thurs

 

Sweetspot 3x15mins

94%FTP

Road or Turbo

1.5

 

Turbo

3x15 @ 230w - still feeling tired.

21/06/13

Fri

 

Rest

 

 

 

 

 

 

22/06/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

0:38

Turbo

 

23/06/13

Sun

Race

Q25/8

 

Road

1

1:30

Race

 

26

PRE-COMPETITION

24/06/13

Mon

 

Rest

 

 

 

 

 

5.5

25/06/13

Tues

 

Level 3 - Tempo

80%FTP

Road

2

2:15

Road

 

26/06/13

Wed

 

Sweetspot 3x15mins

94%FTP

Road or Turbo

1.5

 

 

Ride with Sarah then helping at the evening 10

27/06/13

Thurs

 

Level 3 - Tempo

84%FTP

Road

2

 

Road

Went to the zoo so only time for a short ride

28/06/13

Fri

 

Rest

 

 

 

 

 

29/06/13

Sat

Holiday

Cycling in Nederlands

 

 

 

 

Driving

30/06/13

Sun

Holiday

Cycling in Nederlands

 

 

 

4:58

Road

Zone 1 easy ride with Sarah

27

HOLIDAY

01/07/13

Mon

Holiday

Cycling in Nederlands

 

 

 

4:40

Road

Zone 1 easy ride with Sarah

0

02/07/13

Tues

Holiday

Cycling in Nederlands

 

 

 

 

 

A'dam - lots of walking

03/07/13

Wed

Holiday

Cycling in Nederlands

 

 

 

 

 

A'dam - lots of walking

04/07/13

Thurs

Holiday

Cycling in Nederlands

 

 

 

 

 

A'dam - lots of walking

05/07/13

Fri

Holiday

Cycling in Nederlands

 

 

 

4:33

Road

Zone 1 easy ride with Sarah

06/07/13

Sat

Holiday

Cycling in Nederlands

 

 

 

4:07

Road

Zone 1 easy ride with Sarah

07/07/13

Sun

Holiday

Cycling in Nederlands

 

 

 

 

Driving

28

COMPETITION

08/07/13

Mon

 

Rest

 

 

 

 

 

Raised bars on TT bike by 20mm

6

09/07/13

Tues

 

VO2max 4x5mins

110%FTP

Road or Turbo

1

1:34

Road

4x5 @ 270 - 290w

10/07/13

Wed

 

Sweetspot 3x15mins

92%FTP

Road or Turbo

1.5

1:56

Road

3x15 @ 240w ish

11/07/13

Thurs

 

Level 3 - Tempo

82%FTP

Road

2

1:26

Road

Saddle sore has appeared ....

12/07/13

Fri

 

Rest

 

 

 

 

 

 

13/07/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

1:30

Road

Ride with Sarah

14/07/13

Sun

Race

Q25/8

 

Road

1

3:30

Race

1:00:42 C-PB - followed by Ride with Sarah

29

COMPETITION

15/07/13

Mon

 

Rest

 

 

 

 

 

5.5

16/07/13

Tues

 

Level 3 - Tempo

84%FTP

Road

2

2:17

Road

 

17/07/13

Wed

 

Rest

 

 

 

1:00

Road

helping at the evening 10

18/07/13

Thurs

 

Sweetspot 2x15mins

94%FTP

Road or Turbo

1

1:29

Road

2x15 @240w

19/07/13

Fri

 

Rest

 

 

 

 

 

20/07/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

0:48

Turbo

 

21/07/13

Sun

Race

Q50/11

 

Road

2

3:30

Race

followed by Ride with Sarah

30

COMPETITION

22/07/13

Mon

 

Rest

 

 

 

 

 

 

5.5

23/07/13

Tues

 

Recovery spin

50%FTP

Road or Turbo

1

1:00

Race

23:09 C-PB and power PB???

24/07/13

Wed

 

VO2max 4x5mins

110%FTP

Road or Turbo

1

1:10+30

Road

Pushing off at the evening TT - bee stung head

25/07/13

Thurs

 

Threshold 2x15mins

FTP

Road or Turbo

1

 

 

Head swollen up :-(

26/07/13

Fri

 

Rest

 

 

 

 

 

Head swollen up :-(

27/07/13

Sat

 

Pre-race session

Various

Road or Turbo

0.5

5:31

Road

Lots of rain & 2 x punctures

28/07/13

Sun

Race

Q25/8

 

Road

2

 

 

John's 70th Party

31

PRE-COMPETITION

29/07/13

Mon

 

Rest

 

 

 

 

 

11.5

30/07/13

Tues

 

Level 3 - Tempo

80%FTP

Road

2

1:00

Race

22:50 C-PB

31/07/13

Wed

 

Sweetspot 3x15mins

92%FTP

Road or Turbo

1.5

1:48

Road

L3 ride

01/08/13

Thurs

 

Level 3 - Tempo

84%FTP

Road

2

1:39

Road

 

02/08/13

Fri

 

Rest

 

 

 

 

 

03/08/13

Sat

 

Level 3 - Tempo

82%FTP

Road

2

3:04

Road

Ride followed by ride with Sarah

04/08/13

Sun

 

Long ride - Level 1

70%FTP

Road

4

5:28

Road

Hard Club run followed by a ride with Sarah

32

PRE-COMPETITION

05/08/13

Mon

 

Rest

 

 

 

 

 

5.5

06/08/13

Tues

 

Level 3 - Tempo

80%FTP

Road

2

1:00

Race

22:33 PB

07/08/13

Wed

 

Sweetspot 3x15mins

92%FTP

Road or Turbo

1.5

1:45

Road

 

08/08/13

Thurs

 

Level 3 - Tempo

84%FTP

Road

2

1:43

Road

 

09/08/13

Fri

Holiday

Rest

 

 

 

 

 

10/08/13

Sat

Holiday

Rest

 

 

 

2:52

Road

 

11/08/13

Sun

Holiday

Rest

 

 

 

4:54

Road

 

33

PRE-COMPETITION

12/08/13

Mon

Holiday

Rest

 

 

 

 

 

 

15.5

13/08/13

Tues

 

Level 3 - Tempo

80%FTP

Road

2

1:35

Road

 

14/08/13

Wed

 

Sweetspot 3x15mins

92%FTP

Road or Turbo

1.5

 

 

Working in London

15/08/13

Thurs

 

Level 3 - Tempo

84%FTP

Road

2

1:48

Road

 

16/08/13

Fri

 

Rest

 

 

 

0:54

Road

 

17/08/13

Sat

 

Long ride

70%FTP

Road

4

4:19

Road

Ride on TT bike followed by ride with Sarah

18/08/13

Sun

 

Long ride

65%FTP

Road

6

5:37

Road

Hard Club run followed by a ride with Sarah

34

PRE-COMPETITION

19/08/13

Mon

 

Rest

 

 

 

 

 

12.5

20/08/13

Tues

 

Recovery spin

50%FTP

Road or Turbo

0.5

2:14

Road

Easy ride with Sarah

21/08/13

Wed

 

Level 3 - Tempo

84%FTP

Road

2

2:01

Road

 

22/08/13

Thurs

 

Level 3 - Tempo

84%FTP

Road

2

1:16

Turbo

Raining - legs felt heavy

23/08/13

Fri

 

Rest

 

 

 

 

 

24/08/13

Sat

 

Level 3 - Tempo

80%FTP

Road

2

1:41

Road

 

25/08/13

Sun

 

Long ride - Level 1

70%FTP

Road

6

4:58

Road

 

35

COMPETITION

26/08/13

Mon

 

Rest

 

 

 

 

 

 

15

27/08/13

Tues

 

Pre-race session

Various

Road or Turbo

0.5

1:15

Road

 

28/08/13

Wed

Race

Evening 10

 

Road

1

1:05

Road

 

29/08/13

Thurs

 

Easy spin

60%FTP

Road or Turbo

1

1:14

Road

 

30/08/13

Fri

 

Rest

 

 

 

 

 

 

31/08/13

Sat

 

Easy spin

60%FTP

Road or Turbo

0.5

1:00

Road

 

01/09/13

Sun

Race

KCA 12hr

 

Road

12

12

Race

236 miles PB