Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

 

 

 

 

 

 

 

41

OFF-SEASON

10/10/11

Mon

 

Rest

 

 

 

 

11/10/11

Tues

 

Level 2

 

Road

1.5

1:37

Road

 

12/10/11

Wed

 

Rest

 

0:20

Run

 

13/10/11

Thurs

 

Level 2

 

Road

1.5

1:37

Road

Legs sore from running :-(

14/10/11

Fri

 

Rest

 

 

 

 

15/10/11

Sat

 

MTB ride

 

Off-road

2

2:20

Road

 

16/10/11

Sun

 

Clubrun

 

Road

3

2:57

Road

 

42

OFF-SEASON

17/10/11

Mon

 

Rest

 

 

 

 

18/10/11

Tues

 

Level 2 - 30mins

Try 230-240W

Turbo

1

1:44

Road

Cold & very windy - winter kit one :-(

19/10/11

Wed

 

Rest

 

 

 

 

20/10/11

Thurs

 

Level 2

 

Road

1.5

 

Working

 

21/10/11

Fri

 

Rest

 

 

 

 

22/10/11

Sat

 

Rest

 

 

 

 

23/10/11

Sun

Sportive

100 Mile Sportive

 

Road

6

5:58

Road

lots of steep hills!!

43

OFF-SEASON

24/10/11

Mon

 

Rest

 

 

 

 

25/10/11

Tues

 

Easy spin

 

Road

1

1:13

Road

 

26/10/11

Wed

 

Rest

 

 

 

 

27/10/11

Thurs

 

Level 2 - 40mins

Try 230-240W

Turbo

1

 

 

Sussex yachts meeting

28/10/11

Fri

 

Rest

 

0:20

Run

 

29/10/11

Sat

 

MTB ride

 

Off-road

2

2:42

MTB

Stung by hornet ... painfull

30/10/11

Sun

 

KCA Reliability Trial 60 miles

 

Road

3.5

3:47

Road

 

44

OFF-SEASON

31/10/11

Mon

 

Rest

 

 

 

 

01/11/11

Tues

 

Easy spin

 

Road

1

 

 

 

02/11/11

Wed

 

Level 2 - 50mins

Try 230-240W

Turbo

1

1:40

Road

Level 2 - too nice outside

03/11/11

Thurs

 

Level 2

 

Road

1.5

 

TURBO

Windy & raining

04/11/11

Fri

 

Rest

 

0:30

Run

 

05/11/11

Sat

 

Rest

 

1:40

MTB

 

06/11/11

Sun

Sportive

100 Mile Sportive

 

Road

6

3:47

Road

Change of plan due to no 100 mile route ... club run instead

45

PREPARATION 1, Week 1

07/11/11

Mon

 

Rest

 

 

 

 

08/11/11

Tues

 

Recovery spin

 

Road

0.5

1:11

Road

 

09/11/11

Wed

Test

10-mile Test

X

Turbo

1

0:30

Run

 

10/11/11

Thurs

 

Recovery spin

 

Road

0,5

1:11

Road

 

11/11/11

Fri

 

Rest

 

 

 

 

12/11/11

Sat

Race

10k Running race

 

0:44:38

Run

Felt tough ... not enough run training

13/11/11

Sun

 

Rest

 

3:39

Road

Club run

46

PREPARATION 1, Week 2

14/11/11

Mon

 

Rest

 

 

 

 

15/11/11

Tues

 

High Resistance 7x5mins

95% of X

Turbo

1

1:05

TURBO

Legs heavy ...

16/11/11

Wed

 

Rest

 

 

 

 

17/11/11

Thurs

 

Level 2 - reasonably brisk

 

Road

2

2:25

Road

 

18/11/11

Fri

 

Rest

 

 

 

 

19/11/11

Sat

 

MTB ride

 

Off-road

2

2:56

MTB

 

20/11/11

Sun

 

Clubrun

 

Road

3

3:37

Road

 

47

PREPARATION 1, Week 3

21/11/11

Mon

 

Rest

 

 

 

 

22/11/11

Tues

 

High Resistance 7x5mins

95% of X

Turbo

1

1:05

TURBO

 

23/11/11

Wed

 

Rest

 

 

 

 

24/11/11

Thurs

 

Level 2 - reasonably brisk

 

Road

2

3:14

Road

When for a longer steady ride as it was a nice day

25/11/11

Fri

 

Rest

 

 

 

 

26/11/11

Sat

 

MTB ride

 

Off-road

2

2:28

Road

Couldn't fit in the MTB sesison

27/11/11

Sun

 

Clubrun

 

Road

3

3:45

Road

Fell off on the greasy roads at 24mph ... owwch...

48

PREPARATION 1, Week 4

28/11/11

Mon

 

Rest

 

 

 

 

29/11/11

Tues

 

High Resistance 7x5mins

95% of X

Turbo

1

 

 

Missed ...

30/11/11

Wed

Away

Brighton trip

 

 

 

 

01/12/11

Thurs

Away

Brighton trip

 

 

 

 

02/12/11

Fri

Away

Brighton trip

 

 

 

 

03/12/11

Sat

 

MTB ride

 

Off-road

2

1:59

Road

 

04/12/11

Sun

 

Clubrun

 

Road

3

3:31

Road

 

49

PREPARATION 2, Week 1

05/12/11

Mon

 

Rest

 

 

 

 

06/12/11

Tues

 

High Resistance 7x5mins

95% of X

Turbo

1

1:05

 

Missed

07/12/11

Wed

 

Rest

 

 

TURBO

Did yesterdays today

08/12/11

Thurs

 

Level 2 - very brisk

 

Road

2

2:30

MTB

 

09/12/11

Fri

 

Rest

 

 

 

 

10/12/11

Sat

 

MTB ride

 

Off-road

2

2:25

MTB

Xmas party in the evening

11/12/11

Sun

 

Clubrun - no cafe stop

 

Road

4

 

 

Hungover - did manage 2 hour walk :-)

50

PREPARATION 2, Week 2

12/12/11

Mon

 

Rest

 

 

 

 

13/12/11

Tues

 

High Resistance 7x5mins

95% of X

Turbo

1

1:05

TURBO

 

14/12/11

Wed

 

Level 2 - reasonably brisk

 

Road

2

1:00

TURBO

Done tomorrows session ...

15/12/11

Thurs

 

Level 2 Variation

80% of X

Road or Turbo

1

 

MTB

Night MTB ride

16/12/11

Fri

 

Rest

 

 

 

 

17/12/11

Sat

 

MTB ride

 

Off-road

2

2:54

MTB

 

18/12/11

Sun

 

Clubrun - no cafe stop

 

Road

4

3:00

Road

Loads of fallers on the ice ... should have stayed home or MTB

51

PREPARATION 2, Week 3

19/12/11

Mon

 

Rest

 

 

 

 

20/12/11

Tues

 

High Resistance 7x5mins

95% of X

Turbo

1

1:05

TURBO

Legs heavy

21/12/11

Wed

 

Level 2 - reasonably brisk

 

Road

2

2:55

MTB

 

22/12/11

Thurs

 

Level 2 Variation

80% of X

Road or Turbo

1

2:07

MTB

 

23/12/11

Fri

 

Rest

 

 

 

 

24/12/11

Sat

 

MTB ride

 

Off-road

2

1:46

Road

 

25/12/11

Sun

Xmas

Rest

 

 

 

 

52

PREPARATION 2, Week 4

26/12/11

Mon

 

Easy spin

 

Road

1

2:51

MTB

 

27/12/11

Tues

Test

10-mile Test

Y

Turbo

1

2:13

Walk

 

28/12/11

Wed

 

Rest

 

2:45

MTB

 

29/12/11

Thurs

 

Level 2 - very brisk

 

Road 

2

 

 

 

30/12/11

Fri

 

Rest

 

 

 

 

31/12/11

Sat

 

MTB ride

 

Off-road

2

3:13

Road

 

01/01/12

Sun

New Year

Clubrun

 

Road

3

1:35

Walk

Hangover

1

PREPARATION 3, Week 1

02/01/12

Mon

 

Rest

 

2:07

MTB

 

03/01/12

Tues

 

Sweetspot 2x14mins

85% of Y

Turbo

1

 

Rest

 

04/01/12

Wed

 

Level 2 - reasonably brisk

 

Road

2

 

Rest

 

05/01/12

Thurs

 

High Resistance 7x5mins

95% of Y

Turbo

1

 

TURBO

20w up on this time last year ;-)

06/01/12

Fri

 

Rest

 

 

 

Boat show visit

07/01/12

Sat

 

MTB ride

 

Off-road

2

 

 

Ski prep ...

08/01/12

Sun

 

Clubrun - no cafe stop

 

Road

4

 

Holiday

Skiing