Week of year Week of plan Periodisation Date Day Cycle Training Session Target Power
Where?
Total Duration Actual Duration Data Notes
   

4

53

PHASE 2, Build 2

25/01/10

Mon

Back from skiing

 

Legs knackerd from skiing & have COLD

26/01/10

Tues

Level 2

270W

Turbo

1

 

COLD

27/01/10

Wed

Level 2

 

Road

2

 

COLD

28/01/10

Thurs

Rest

 

COLD

29/01/10

Fri

Sweetspot 2x15mins

285W

Turbo

1

 

Ok now ... will ride tomorrow

30/01/10

Sat

Level 2

 

Road

2

1:09

Data Lost

266w aveHR 155 - varied power L2

31/01/10

Sun

Club Run

 

Road

4

3:13

100131

Very cold/icy first road ride in 1 month!!!!

5

54

PHASE 2, Build 3

01/02/10

Mon

Rest

 

 

02/02/10

Tues

Sweetspot 2x18mins

290W

Turbo

1

1:06

100202

292/155 & 292/159

03/02/10

Wed

High Resistance

295W

Turbo

1

1:14

Data Lost

300w for first 5 intervals then 295,291 last 2 hard

04/02/10

Thurs

Level 2

 

Road

2

2:12

100204

 

05/02/10

Fri

Rest

 

 

06/02/10

Sat

Level 2

 

Road

2

2:23

100206

 

07/02/10

Sun

Club Run

 

Road

4

3:52

100207

 

6

55

PHASE 2, Build 4

08/02/10

Mon

Rest

 

 

09/02/10

Tues

Threshold 2x12mins

305W

Turbo

1

0:49

DONE

307w/154bpm + 306w/160bpmn

10/02/10

Wed

Level 2

 

Road

2

2:41

100210

30mph NE 1 C & Snow Squalls - Great ride :-)

11/02/10

Thurs

Rest

 

HEAVY SNOW AGAIN :-(

12/02/10

Fri

Sweetspot 2x20mins

290W

Turbo

1

1:10

100212

288/152 & 286/155 - top end of S'spot

13/02/10

Sat

Level 2

 

Road

2

2:43

100213

25mph 1 C

14/02/10

Sun

Club Run

 

Road

4

Missed

 

Hangover ... Steve's party last night

7

56

PHASE 2, Recovery

15/02/10

Mon

Rest

 

 

16/02/10

Tues

Sweetspot 2x20mins

290-295W

Turbo

1

1:10

100216

294/148 294/155

17/02/10

Wed

Rest (did an easy ride)      

1:43

100217

Gear cable snapped (rear) :-(

18/02/10

Thurs

Threshold 2x15mins

305W

Turbo

1

1:00

100219

307/156bpm & 309/159bpm

19/02/10

Fri

Rest

 

Did yesterdays session today

20/02/10

Sat

Level 2

 

Road

2

2:07

100220

2 puntures

21/02/10

Sun

Club Run

 

Road

3

2:13

100221

Ride aborted due to sleet/freezing hands

8

57

PHASE 2, Build 5

22/02/10

Mon

Rest

 

 

23/02/10

Tues

Threshold 2x18mins

305W

Turbo

1

1:00

100223

310/148 307/151 - did 15 min intervals, pushed for time

24/02/10

Wed

Level 2

 

Road

2

1:10

100225

273/141

25/02/10

Thurs

Rest

 

 

26/02/10

Fri

Sweetspot 3x15mins

290-295W

Turbo

1

1:15

100226

296/151, 295/153, 297/153

27/02/10

Sat

Level 2

 

Road

2

1:10

100227

271/142bpm - TURBO

28/02/10

Sun

Club Run

 

Road

4

 

 

Raining HARD

9

58

PHASE 2, Build 6

01/03/10

Mon

Threshold 2x20mins

305W

Turbo

1

1:10

100301

306/147 & 307/151

02/03/10

Tues

Level 2

 

Road

2

2:17

100302

 

03/03/10

Wed

Rest      

 

 

 

04/03/10

Thurs

Long Ride

 

Road

4

3:48

100304

Fill in for last Sunday - very windy

05/03/10

Fri

Threshold 2x20mins

305W+

Turbo

1

1:10

100305

301/142, 301/147. Heavy legs

06/03/10

Sat

Busy

 

 

07/03/10

Sun

Busy

 

 

10

59

PHASE 2, Build 7

08/03/10

Mon

Threshold 2x20mins

305W+

Turbo

1

1:10

100308

309/145, 312/151

09/03/10

Tues

Rest

 

 

10/03/10

Wed

Sweetspot 3x15mins

290-295W

Turbo

1

2:22

100310

30mph NE very cold; 2 hour tempo but pushed.

11/03/10

Thurs

Threshold 2x20mins

305W+

Turbo

1

1:10

100311

305/153, 303/155 legs feeling yesterday

12/03/10

Fri

Level 2

 

Road

2

 

Missed

Driving for skiing

13/03/10

Sat

Skiing

 

 

14/03/10

Sun

Skiing

 

 

11

60

 

15/03/10

Mon

Skiing

 

 

16/03/10

Tues

Skiing

 

 

17/03/10

Wed

Skiing

 

 

18/03/10

Thurs

Skiing

 

 

19/03/10

Fri

Skiing

 

 

20/03/10

Sat

Skiing

 

 

21/03/10

Sun

Skiing

 

 

 

 

 

 

12

61

PHASE 3, Build 1

22/03/10

Mon

Level 2

 

Road

1

1:44

100322

Very windy

23/03/10

Tues

Sweetspot 2x20mins

280W

Turbo

1

1:10

100323

282/135 & 292/141

24/03/10

Wed

Rest      

1:34

100324

Easy Ride

25/03/10

Thurs

Threshold 2x20mins

300W

Turbo

1

1:10

100325

302/142 & 309/149

26/03/10

Fri

Rest

 

 

27/03/10

Sat

Level 2

 

Road

2

3:16

100327

Went with the roadies; got dropped

28/03/10

Sun

Clubrun

 

Road

4

 

 

Hangover

13

62

PHASE 3, Build 2

29/03/10

Mon

Rest

 

RUNNING - 30 minutes on treadmill

30/03/10

Tues

VO2max 4x5mins

try 350W

Turbo

1

0:55

100330

Legs sore from the run; all intervals 350+

31/03/10

Wed

Recovery spin

 

Road

1

0:50

100331

Turbo

01/04/10

Thurs

10-mile Test

?

Turbo

1

0:50

100401

Not fully rested ...11w up on last Easter

02/04/10

Fri

Rest

 

 

03/04/10

Sat

Level 2

 

Road

2

1:10

100403

1 hour x 285w @ 143bpm - TURBO

04/04/10

Sun

Clubrun

 

Road

4

1:46

100404

Mechanical breakdown :-(

14

63

PHASE 3, Build 3

05/04/10

Mon

Rest

 

RUNNING - 30 minutes on treadmill

06/04/10

Tues

Recovery spin

 

Road

1

1:10

100406

 

07/04/10

Wed

Evening 10

 

Road

1

1:15

100407

 

08/04/10

Thurs

VO2max 4x5mins

355

Turbo

1

0:55

100408

Session too hard after last nights race

09/04/10

Fri

Recovery spin

 

Road

1

1:20

100409

 

10/04/10

Sat

Pre-race session

 

Turbo

1

 

Rested

Worked on boat all day; burnt neck :-(

11/04/10

Sun

Open 25 - Q25/8

 

Road

1

2:00

100411

 

15

64

PHASE 3, Build 4

12/04/10

Mon

VO2max 4x5mins

355

Turbo

1

 

RUN

Run 30 mins on treadmill

13/04/10

Tues

Recovery spin

 

Road

1

1:12

100413

 

14/04/10

Wed

Evening 10

 

Road

1

1:23

100414

 

15/04/10

Thurs

Recovery spin

 

Road

1

 

RUN

Run 30mins on treadmill

16/04/10

Fri

Threshold 2x20mins

325

Turbo

1

 

Rest

 

17/04/10

Sat

        Millbank 10K

44:27

PB ...

18/04/10

Sun

Level 2

 

Road

2

 

Rest

Quads sore

16

65

PHASE 3, Recovery

19/04/10

Mon

Recovery spin

 

Road

1

0:30

100419

Quads still very sore ...

20/04/10

Tues

Recovery spin

 

Road

1

0:30

100420

Quads still sore ...

21/04/10

Wed

Evening 10

 

Road

1

1:01

Data lost

 

22/04/10

Thurs

Recovery spin

 

Road

1

0:30

100422

 

23/04/10

Fri

Pre-race sesson

 

Road

1

0:38

100423

 

24/04/10

Sat

Open 10 - Q10/19

 

Road

1

0:51

100424

PB 22:34 26.6mph

25/04/10

Sun

Recovery spin

 

Road

1

1:46

100425

17

64

 

26/04/10

Mon

VO2max 4x5mins

355

Turbo

1

0:55 100426 350 then 340w ... legs feeling it ...

27/04/10

Tues

Recovery spin

 

Road

1

1:45 100427  

28/04/10

Wed

Evening 10

 

Road

1

1:00 100428 1s off course PB

29/04/10

Thurs

Recovery spin

 

Road

1

0:40 100429  

30/04/10

Fri

Level 2

 

Road

2

2:15

100430

 

1/05/10

Sat

             

2/05/10

Sun