Periodisation

Date

Day

Notes

Cycle Training Session

Target Power

Where?

Total Duration Planned

Total Duration Actual

Data

Notes:

 

30/10/10

Sat

 

Millbank 10k

 

 

 

0:42:24

Road

42:24 10k PB 94th from 790 11.8%

 

31/10/10

Sun

 

KCA Reliability Trial

 

 

 

4:08

Road

Rained most of the way :-(

Half Marathon and Recovery

01/11/10

Mon

 

Rest

 

 

 

 

 

Tired.

02/11/10

Tues

 

RUN

 

 

 

 

 

 

03/11/10

Wed

 

Rest

 

 

 

0:57

Run

Slow run

04/11/10

Thurs

 

RUN

 

 

 

 

 

 

05/11/10

Fri

 

Level 1 - easy ride

 

Road

1

0:49

Run

Slow run

06/11/10

Sat

 

Rest

 

 

 

 

 

 

07/11/10

Sun

Sportive

Downlands Sportive

 

Road

6

7:02

Road

Manky weather held up by Peakys mates/punctures

Half Marathon and Recovery

08/11/10

Mon

 

Rest

 

 

 

 

 

 

09/11/10

Tues

 

RUN

 

 

 

0:20

Run

Race pace short run

10/11/10

Wed

 

Rest

 

 

 

 

 

 

11/11/10

Thurs

 

Rest

 

 

 

0:30

Treadmill

Tipping down & windy

12/11/10

Fri

 

RUN

 

 

 

 

 

 

13/11/10

Sat

 

Rest

 

 

 

 

 

 

14/11/10

Sun

Race

1/2 Marathon

 

 

 

1:36:21

Run

1:36:21 1/2m PB 31st from 500 6.2%

Half Marathon and Recovery

15/11/10

Mon

 

Rest

 

 

 

 

 

 

16/11/10

Tues

 

Gentle recovery spin

 

Road

1

 

 

Missed - turbo malfunction

17/11/10

Wed

France

Rest

 

 

 

 

 

 

18/11/10

Thurs

 

Level 1 - easy ride

 

Road

1

1:00

Turbo

 

19/11/10

Fri

 

Level 2 - 40mins of effort

250W?

Turbo

1

1:45

Road

 

20/11/10

Sat

 

Rest

 

 

 

3:34

Road

Did club route as party Saturday night

21/11/10

Sun

 

Club ride

 

Road

3

1:43

Road

 

Preparation 1, Week 1

22/11/10

Mon

 

Rest

 

 

 

 

 

Manchester for type

23/11/10

Tues

Test

10-mile Test

?

Turbo

1

1:00

Turbo

Not ready for test; 2x15

24/11/10

Wed

France

RUN

 

Run

 

0:50

Run

 

25/11/10

Thurs

France

RUN

 

 

 

 

REST

 

26/11/10

Fri

France

RUN

 

 

 

1:06

Turbo

2x158

27/11/10

Sat

 

Rest

 

 

 

1:20

Turbo

icy & snowing

28/11/10

Sun

 

Club ride

 

Road

3

1:10

Turbo

2x20 flagging ... icy & snowing

Preparation 1, Week 2

29/11/10

Mon

 

Rest

 

 

 

0:45

Run

Run 10k

30/11/10

Tues

 

Level 2

tbc

Road or Turbo

1

0:56

Turbo

 

01/12/10

Wed

 

RUN

 

 

 

 

 

SNOW

02/12/10

Thurs

 

Level 2

 

Road

2

1:00

Turbo

SNOW

03/12/10

Fri

 

Rest

 

 

 

 

 

SNOW

04/12/10

Sat

 

Level 2 - 60mins

tbc

Road or Turbo

1

 

 

Working on the office & Christmas Party

05/12/10

Sun

 

Clubrun

 

Road

3

 

 

Race officer duty / hangover

Preparation 1, Week 3

06/12/10

Mon

 

Rest

 

 

 

2:31

Road

Vey cold still snow around

07/12/10

Tues

 

High Resistance Intervals

tbc

Turbo

1

1:14

Turbo

290-300w ... power faded on low cadance

08/12/10

Wed

 

RUN

 

 

 

 

 

 

09/12/10

Thurs

 

Level 2

 

Road

2

1:05

Turbo

1 C & 30mph Northly ... reverted to turbo

10/12/10

Fri

 

Rest

 

 

 

 

 

 

11/12/10

Sat

 

Level 2

tbc

Road or Turbo

1

3:20

Road

COLD

12/12/10

Sun

 

Clubrun

 

Road

4

3:48

Road

STILL COLD :-(

Preparation 1, Week 4

13/12/10

Mon

 

Rest

 

 

 

 

 

 

14/12/10

Tues

 

High Resistance Intervals

tbc

Turbo

1

1:14

Turbo

285 watts held through all 7 intervals.

15/12/10

Wed

 

RUN

 

 

 

 

 

 

16/12/10

Thurs

 

Level 2

 

Road

2

0:45

 

Spinning class with Sarah - raining hard :-(

17/12/10

Fri

 

Rest

 

 

 

 

 

 

18/12/10

Sat

 

Level 2

 

Road

2

 

Turbo

1 hour level 2 on turbo ... snow everywhere!!

19/12/10

Sun

 

Clubrun

 

Road

4

 

 

2 hour walk in the snow

Preparation 1, Week 5

20/12/10

Mon

 

Rest

 

 

 

1:10

Turbo

 

21/12/10

Tues

 

Level 2

tbc

Road or Turbo

1

1:00

Turbo

1h @240w

22/12/10

Wed

 

High Resistance Intervals

tbc

Turbo

1

1:00

Turbo

Didn't have the focus for the intervals ... still snow bound :-(

23/12/10

Thurs

 

Level 2

 

Road

2

 

 

 

24/12/10

Fri

 

Easy spin

 

Road or Turbo

1

2:21

Mountain

Mountain bike

25/12/10

Sat

Xmas Day

Rest

 

 

 

 

 

 

26/12/10

Sun

Race?

Club 10?

 

Road

1

3:17

Mountain

Mountain bike

Preparation 2, Week 1

27/12/10

Mon

 

Rest

 

 

 

 

 

 

28/12/10

Tues

 

Sweestspot 2x15mins

tbc

Turbo

1

3:27

Mountain

Mountain bike

29/12/10

Wed

 

Level 2

 

Road

2

 

 

 

30/12/10

Thurs

 

Rest

 

 

 

3:16

Mountain

Mountain bike

31/12/10

Fri

 

Level 2

 

Road

2

   

Hangover; poker last night

01/01/11

Sat

NY's Day

RUN?

 

 

 

 

 

Walk on the beach

02/01/11

Sun

 

Clubrun

 

Road

4

3:34

Mountain

Mountain biking

Preparation 2, Week2

03/01/11

Mon

 

Rest

 

 

 

3:30

Road

Club run route steady

04/01/11

Tues

 

Sweetspot 2x18mins

tbc

Turbo

1

 

 

 

05/01/11

Wed

 

Level 2

 

Road

2

2:26

Road

Very windy & cold

06/01/11

Thurs

 

High Resistance Intervals

tbc

Turbo

1

0:45

Treadmill

Run

07/01/11

Fri

 

Level 2

 

Road 

2

 

 

 

08/01/11

Sat

iing

 

 

 

 

2:04

Mountain

1x20 turbo am cut short by power cut; MTB pm

09/01/11

Sun

Skiing

Rest

 

 

 

4:28

Road

Very icy slow start - should have not ridden; too slippy

Preparation 2, Week 3

10/01/11

Mon

Skiing

Rest

 

 

 

 

 

 

11/01/11

Tues

Skiing

Rest

 

 

 

1:10

Turbo

2x20 @ 275w

12/01/11

Wed

Skiing

Rest

 

 

 

 

 

Boat show ...

13/01/11

Thurs

Skiing

Rest

 

 

 

1:14

Turbo

High Resistance Intervals @ 290 -295w - felt quite comfortable

14/01/11

Fri

Skiing

Rest

 

 

 

 

Run

8k - watched messed up no data

15/01/11

Sat

Skiing

Rest

 

 

 

1:47

Mountain

very windy

16/01/11

Sun

Skiing

Rest

 

 

 

4:26

Road

very windy

Preparation 2, Week 4

17/01/11

Mon

 

Level 2

tbc

Road or Turbo

1

 

 

Rest

18/01/11

Tues

 

Sweetspot 2x20mins

tbc

Turbo

1

2:35

Road

Road ride easy

19/01/11

Wed

 

RUN?

 

 

 

0:30

Turbo

Spin to test Adamo saddle ... so far so good in the aero position

20/01/11

Thurs

 

Level 2

 

Road

2

1:00

Turbo

308w - 10 TT on turbo on aero position

21/01/11

Fri

 

Rest

 

 

 

3:36

Road

Cold & wet :-(

22/01/11

Sat

Skiing

Rest

     

 

 

 

23/01/11

Sun

Skiing

Rest

     

 

 

 

Preparation 2, Week 5

24/01/11

Mon

Skiing

Rest

     

 

 

 

25/01/11

Tues

Skiing

Rest

     

 

 

 

26/01/11

Wed

Skiing

Rest

     

 

 

 

27/01/11

Thurs

Skiing

Rest

     

 

 

 

28/01/11

Fri

Skiing

Rest

     

 

 

 

29/01/11

Sat

Skiing

Rest

     

 

 

 

30/01/11

Sun

Skiing

Rest