Week of year

Periodisation

Date

Day

Notes

Training Session

Target Power

Where?

Total Duration

Actual Duration

Data

Notes

Weekly Total (hours)

 

 

 

 

 

 

 

 

 

 

41

Base - Build

07/10/13

Mon

 

Rest

 

 

 

   

Road RoadRoa dRoadRoa dRoad RoadRoad RoadRoadRoad

6.5

08/10/13

Tues

 

MTB ride

 

Off-road

2

1:34

Road

 

09/10/13

Wed

 

Rest

 

 

 

 

 

 

10/10/13

Thurs

Test

20-min or 10-mile Power test

 

Turbo

1

1:00

Turbo

21:51 285w (NP 286) VI=1.00

11/10/13

Fri

 

Rest

 

 

 

0:40

Turbo

Spin

12/10/13

Sat

10km Race

Rest

 

 

 

1:38

Road

Nice day for a ride and rain forecast

13/10/13

Sun

 

Clubrun

 

Road

3.5

0:40

Turbo

Heavy rain

42

Base - Build

14/10/13

Mon

 

Rest

 

 

 

 

 

 

3.5

15/10/13

Tues

 

MTB ride

 

Off-road

2

1:39

Road

 

16/10/13

Wed

 

Rest

 

 

 

 

 

 

17/10/13

Thurs

 

Level 2

equiv 80%FTP

Road

1.5

1:07

Road

 

18/10/13

Fri

 

Rest

 

 

 

 

 

 

19/10/13

Sat

Camping

Rest

 

 

 

4:18

Long walk

 

20/10/13

Sun

Camping

Rest

 

 

 

 

 

 

43

Base - Build

21/10/13

Mon

 

Level 2 variations - 40mins work

80%FTP

Turbo

1

1:00

Turbo

Effort section 40m @ 200-220w

10.5

22/10/13

Tues

 

MTB ride

 

Off-road

2

2:06

Road

Double puncture :-(

23/10/13

Wed

 

Rest

 

 

 

 

 

 

24/10/13

Thurs

 

Level 2

equiv 80%FTP

Road

1

1:34

Road

 

25/10/13

Fri

 

Rest

 

 

 

 

 

 

26/10/13

Sat

 

MTB ride

 

Off-road

3

2:19

MTB/Road

MTB aborted due to mechanical ...

27/10/13

Sun

Reliability

KCA 100km

 

Road

3.5

4:34

Road

Punctures and slow pace :-)

44

Base - Recovery

28/10/13

Mon

 

Rest

 

 

 

 

 

 

8.5

29/10/13

Tues

 

MTB ride

 

Off-road

2

1:42

Road

 

30/10/13

Wed

 

Rest

 

 

 

1:09

Road

 

31/10/13

Thurs

 

Rest

 

 

 

 

 

 

01/11/13

Fri

 

Rest

 

 

 

 

 

 

02/11/13

Sat

 

MTB ride

 

Off-road

3

2:01

Road

A bit hungover ...

03/11/13

Sun

 

Clubrun

 

Road

3.5

3:46

Road

 

45

Base - Build

04/11/13

Mon

 

Rest

 

 

 

 

 

 

10.5

05/11/13

Tues

 

MTB ride

 

Off-road

2

2:00

Road

 

06/11/13

Wed

 

High Resistance 5x5mins

FTP

Turbo

1

1:00

Turbo

Intervals @ 250 - 260w

07/11/13

Thurs

 

Level 2

equiv 80%FTP

Road

1

2:00

Road

With Mike - brisk with punctures

08/11/13

Fri

 

Rest

 

 

 

 

 

 

09/11/13

Sat

 

MTB ride

 

Off-road

3

4:12

MTB

Craig shoulder crash

10/11/13

Sun

 

Clubrun

 

Road

3.5

3:49

Road

Club run

46

Base - Build

11/11/13

Mon

 

Rest

 

 

 

 

 

 

11

12/11/13

Tues

 

MTB ride

 

Off-road

2

 

 

Abandoned due to van trouble

13/11/13

Wed

 

High Resistance 6x5mins*

FTP

Turbo

1

1:10

Road

Road as nice day

14/11/13

Thurs

 

Level 2

equiv 80%FTP

Road

1.5

1:17

Road

 

15/11/13

Fri

 

Rest

 

 

 

 

 

 

16/11/13

Sat

 

MTB ride

 

Off-road

3

2:32

Road

 

17/11/13

Sun

 

Clubrun

 

Road

3.5

3:31

Road

 

47

Base - Build

18/11/13

Mon

 

Rest

 

 

 

 

 

 

11.5

19/11/13

Tues

 

MTB ride

 

Off-road

2

1:52

Road

 

20/11/13

Wed

 

High Resistance 6x5mins*

FTP

Turbo

1

0:58

Turbo

6x5 @ 250W ...

21/11/13

Thurs

 

Level 2

equiv 80%FTP

Road

2

1:00

Turbo

2x15@225w - Heavy rain

22/11/13

Fri

 

Rest

 

 

 

 

 

 

23/11/13

Sat

 

MTB ride

 

Off-road

3

2:26

Road

 

24/11/13

Sun

 

Clubrun

 

Road

3.5

4:17

Road

 

48

Base - Recovery

25/11/13

Mon

 

Rest

 

 

 

 

 

 

6.5

26/11/13

Tues

 

MTB ride

 

Off-road

2

3:25

MTB

 

27/11/13

Wed

 

Rest

 

 

 

 

 

 

28/11/13

Thurs

Test

Re-Test Power

 

Turbo

1

1:00

Turbo

21:15 280w (NP 281) VI = 1.00

29/11/13

Fri

 

Rest

 

 

 

 

 

Starting to feel rough ...

30/11/13

Sat

Busy

Rest

 

 

 

 

 

Gaz 50th Party ... rough ...

01/12/13

Sun

 

Clubrun

 

Road

3.5

1:19

Road

Manflu :-(

49

Base - Build

02/12/13

Mon

 

Rest

 

 

 

 

 

Manflu :-(

8

03/12/13

Tues

 

MTB ride

 

Off-road

2

 

 

Manflu :-(

04/12/13

Wed

 

Sweetspot 3x12mins

92%FTP

Turbo or Road

1

 

 

Manflu :-(

05/12/13

Thurs

 

Level 2

equiv 82%FTP

Road

2

 

 

Manflu :-(

06/12/13

Fri

 

Rest

 

 

 

 

 

Manflu :-(

07/12/13

Sat

 

MTB ride

 

Off-road

3

1:53

MTB

Manflu :-(

08/12/13

Sun

Hangover?

Rest

 

 

 

2:48

Road

Manflu :-(

50

Base - Build

09/12/13

Mon

 

Rest

 

 

 

 

 

Manflu :-(

11.5

10/12/13

Tues

 

MTB ride

 

Off-road

2

2:00

Road

Still bloody full of snot ...

11/12/13

Wed

 

Sweetspot 3x13mins

92%FTP

Turbo or Road

1

1:00

Turbo

3x12@235w - still snotty

12/12/13

Thurs

 

Level 2

equiv 82%FTP

Road

2

1:49

Road

@133bpm = 81% FTP - still snotty

13/12/13

Fri

 

Rest

 

 

 

 

 

 

14/12/13

Sat

 

MTB ride

 

Off-road

3

3:15

MTB

 

15/12/13

Sun

 

Clubrun

 

Road

3.5

3:13

Road

 

51

Base - Build

16/12/13

Mon

 

Rest

 

 

 

 

 

 

12

17/12/13

Tues

 

MTB ride

 

Off-road

2

3:19

MTB

 

18/12/13

Wed

 

Sweetspot 3x14mins

92%FTP

Turbo or Road

1.5

0:54

Turbo

3x10@245w - bit knackered from last night so slighly cut short

19/12/13

Thurs

 

Level 2

equiv 82%FTP

Road

2

 

 

Trip to the zoo

20/12/13

Fri

 

Rest

 

 

 

2:00

Road

@136bpm = 82%

21/12/13

Sat

 

MTB ride

 

Off-road

3

1:00

Turbo

2x20@210w - storm weather

22/12/13

Sun

 

Clubrun

 

Road

3.5

 

 

feeling rough & storm weather

52

Base - Build

23/12/13

Mon

 

Rest

 

 

 

1:00

Turbo

2x20@210w - storm weather

10

24/12/13

Tues

 

Sweetspot 3x15mins

92%FTP

Turbo or Road

1.5

 

 

Snotty nose has struck again!!!!!!!!!!!

25/12/13

Wed

Xmas

Rest

 

 

 

 

 

 

26/12/13

Thurs

 

Rest

 

 

 

 

 

 

27/12/13

Fri

 

Level 2

equiv 82%FTP

Road

2

 

 

 

28/12/13

Sat

 

MTB ride

 

Off-road

3

1:00

Turbo

2x20@216w - bad weather & still snotty

29/12/13

Sun

 

Clubrun

 

Road

3.5

3:30

Road

Started late due to Ice

1

Base - Recovery

30/12/13

Mon

 

Rest

 

 

 

1:00

Turbo

6x5@270w plus

8

31/12/13

Tues

 

Easy spin

60%FTP

Turbo or Road

0.5

1:00

Turbo

2x20@222w - bad weather & still snotty

01/01/14

Wed

New Year

Rest

 

 

     

 

02/01/14

Thurs

 

Level 2

equiv 82%FTP

Road

1

1:43

Road

 

03/01/14

Fri

 

Rest

 

 

 

1:46

Road

 

04/01/14

Sat

 

MTB ride

 

Off-road

3

 

 

Digging up fencing concrete lumps

05/01/14

Sun

 

Clubrun

 

Road

3.5

1:30

Road/Turbo

Fell off on ice then did a turbo to loosen off