Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

 

 

 

 

 

 

 

 

 

 

 

36

RECOVERY

03/09/12

Mon

 

Rest

 

 

 

 

 

 

04/09/12

Tues

 

Rest

 

 

 

 

 

 

05/09/12

Wed

 

Easy spin

 

Road

1

1:13

Road

 

06/09/12

Thurs

 

Rest

 

 

 

 

 

 

07/09/12

Fri

 

Easy spin

 

Road

1

 

 

 

08/09/12

Sat

 

Short, easy run - 30mins

 

 

0.5

2:08

Road

Save the running until after the alps

09/09/12

Sun

 

Level 2 - brisk, even pace

 

Road

1.5

3:30

Road

Club run

37

RECOVERY

10/09/12

Mon

 

Rest

 

 

 

 

 

Fencing with James ...

11/09/12

Tues

 

Short, easy run - 30mins

 

 

0.5

1:55

Road

with Sarah, very windy

12/09/12

Wed

 

Level 2 - brisk, even pace

 

Road

2

1:55

Road

Still windy, rode L1

13/09/12

Thurs

 

Rest

 

 

 

 

 

 

14/09/12

Fri

 

Tempo run - 30mins

 

 

0.5

 

 

Leaving for the Alsp

15/09/12

Sat

Travel

Rest

 

 

 

 

 

Dribing to Nice

16/09/12

Sun

 

Nice - Geneva Ride

 

Road

 

5:49

Road

1 Start

38

HOLIDAY

17/09/12

Mon

 

Nice - Geneva Ride

 

Road

 

6:42

Road

2

18/09/12

Tues

 

Nice - Geneva Ride

 

Road

 

4:06

Road

3

19/09/12

Wed

 

Nice - Geneva Ride

 

Road

 

5:01

Road

4

20/09/12

Thurs

 

Nice - Geneva Ride

 

Road

 

3:36

Road

5

21/09/12

Fri

 

Nice - Geneva Ride

 

Road

 

3:17

Road

6 Finish

22/09/12

Sat

 

Nice - Geneva Ride

 

Road

 

 

 

Fly home

23/09/12

Sun

Travel

Rest

 

 

 

 

 

 

39

RECOVERY

24/09/12

Mon

 

Rest

 

 

 

 

 

 

25/09/12

Tues

 

Short, easy run - 30mins

 

 

0.5

0:30

Treadmill

 

26/09/12

Wed

 

Easy spin

 

Road

1

 

 

 

27/09/12

Thurs

 

Tempo run - 30mins

 

 

0.5

0:30

RoadRun

 

28/09/12

Fri

 

Rest

 

 

 

 

 

 

29/09/12

Sat

 

Running intervals

 

 

0.5

0:32

RoadRun

 

30/09/12

Sun

 

Club run

 

Road

3

3:30

Road

 

40

RUNNING

01/10/12

Mon

 

Rest

 

 

 

 

 

 

02/10/12

Tues

 

Long easy run - 60mins

 

 

1

0:53

RoadRun

 

03/10/12

Wed

 

Easy spin

 

Road

1

 

 

Sick - manflu

04/10/12

Thurs

 

Running intervals

 

 

0.5

 

 

Sick - manflu

05/10/12

Fri

 

Short, easy run

 

 

0.5

 

 

Sick - manflu

06/10/12

Sat

 

Rest

 

 

 

 

 

Sick - manflu

07/10/12

Sun

 

Long easy run - 60mins

 

 

1

 

 

Sick - manflu

41

RUNNING

08/10/12

Mon

 

Rest

 

 

 

 

 

Sick - manflu

09/10/12

Tues

 

Easy spin

 

Road

1

0:30

Run

treadmill - still snotty

10/10/12

Wed

 

Running intervals

 

 

0.5

0:32

RoadRun

Road - slow - still rough

11/10/12

Thurs

 

Short, easy run

 

 

0.5

1:10

Road

Easy cycle - lots of snot :-)

12/10/12

Fri

 

Easy spin

 

Road

1

 

 

 

13/10/12

Sat

 

Rest

 

 

 

 

 

 

14/10/12

Sun

Race

Ashford 10k run

 

 

1

43:55

RunRace

Struggled

42

RUNNING

15/10/12

Mon

 

Rest

 

 

 

 

 

Very sore legs - lots of JSL issues

16/10/12

Tues

 

Easy spin

 

Road

1

 

 

Still sore legs

17/10/12

Wed

 

Short, easy run

 

 

0.5

0.30

Turbo

Easy Spin

18/10/12

Thurs

 

Easy spin

 

Road

1

 

 

 

19/10/12

Fri

 

Rest

 

 

 

1:06

Turbo

2x18@290w

20/10/12

Sat

Race

Millbank 10k run

 

 

1

 

 

Event cancelled

21/10/12

Sun

 

Rest

 

 

 

 

 

2x20@290w ... heavy rain

43

RECOVERY

22/10/12

Mon

 

Rest

 

 

 

 

 

 

23/10/12

Tues

 

Level 2 - brisk, even pace

 

Road

1.5

0:40

Turbo

Pre-race session

24/10/12

Wed

 

Rest

 

 

 

0:28

TESTING

UoKaC Test - Ramp test VO2max

Max minute power = 372.6 Watts

Max minute power relative to body mass = 5.12 W.kg

VO2max = 4272 ml.min

VO2max relative to body mass = 58.7 ml.kg.min

2010 tests >>>

25/10/12

Thurs

 

High Resistance 5x5mins

FTP

Turbo

1

1:42

Road

 

26/10/12

Fri

 

Rest

 

 

 

 

 

 

27/10/12

Sat

 

MTB ride

 

Off-road

2

2:28

MTB

 

28/10/12

Sun

 

Club run

 

Road

3

4:00

Road

KCA Reliability Trial

44

MAINTENANCE

29/10/12

Mon

 

Rest

 

 

 

 

 

 

30/10/12

Tues

 

High Resistance 6x5mins

FTP

Turbo

1

0:40

Turbo

Pre-race session

31/10/12

Wed

 

Rest

 

 

 

0:45

TESTING

UoKaC Test - 10mile TT

01/11/12

Thurs

 

Level 2 - brisk, even pace

 

Road

1.5

2:56

MTB

Night ride

02/11/12

Fri

 

Rest

 

 

 

 

 

 

03/11/12

Sat

 

MTB Ride

 

Off-road

2

2:25

MTB

 

04/11/12

Sun

 

Club run

 

Road

3

1:30

Road

Club run aborted due to heavy rain & cold

45

MAINTENANCE

05/11/12

Mon

 

Rest

 

 

 

 

 

 

06/11/12

Tues

 

High Resistance 7x5mins

FTP

Turbo

1

1:05

Turbo

7x5 @ 290-300w intervals ended @ 170bpm

07/11/12

Wed

 

Rest

 

 

 

2:00

Road

Sun was out so I went for a ride :-)

08/11/12

Thurs

 

Level 2 - brisk, even pace

 

Road

1.5

3:00

MTB

 

09/11/12

Fri

 

Rest

 

 

 

2:00

Road

 

10/11/12

Sat

 

MTB Ride

 

Off-road

2

 

 

rest

11/11/12

Sun

 

Club run

 

Road

3

3:45

Road

 

46

MAINTENANCE

12/11/12

Mon

 

Rest

 

 

 

 

 

 

13/11/12

Tues

 

Sweetspot 2x14mins

95%FTP

Turbo

1

0:45

TESTING

UoKaC Test - 10mile TT

14/11/12

Wed

 

Rest

 

 

 

1:53

Road

Went out as it was sunny

15/11/12

Thurs

 

Level 2 - brisk, even pace

 

Road

2

3:01

MTB

 

16/11/12

Fri

 

Rest

 

 

 

 

 

 

17/11/12

Sat

 

MTB Ride

 

Off-road

2

2:36

MTB

 

18/11/12

Sun

 

Club run

 

Road

3

3:30

Road

 

47

MAINTENANCE

19/11/12

Mon

 

Rest

 

 

 

 

 

 

20/11/12

Tues

 

Sweetspot 2x16mins

95%FTP

Turbo 

1

 

 

 

21/11/12

Wed

 

Rest

 

 

 

0:45

TESTING

UoKaC Test - 10mile TT

22/11/12

Thurs

 

Level 2 - brisk, even pace

 

Road

2

 

 

 

23/11/12

Fri

 

Rest

 

 

 

 

 

 

24/11/12

Sat

 

MTB Ride

 

Off-road

2

 

 

Moved John ...

25/11/12

Sun

 

Club run

 

Road

3

1:00

Turbo

2 x 280-290w - howling gale

48

MAINTENANCE

26/11/12

Mon

 

Rest

 

 

 

0:45

Turbo

45 @ 240ish - heavy rain

27/11/12

Tues

 

Sweetspot 2x18mins

95%FTP

Turbo

1

0:45

Turbo

45 @ 240ish - raining again ...

28/11/12

Wed

 

Rest

 

 

 

     

29/11/12

Thurs

 

Level 2 - brisk, even pace

 

Road

2

2:43

MTB

 

30/11/12

Fri

 

Rest

 

 

 

0:45

TESTING

UoKaC Test - 10mile TT

01/12/12

Sat

 

MTB Ride

 

Off-road

2

 

 

 

02/12/12

Sun

 

Club run

 

Road

3