Periodisation Date Day Notes Training Session Target Power
Where?
Total Duration Data Notes
PHASE 2, Build 5 20/04/09 Mon   Threshold 2x20mins 320W+ Turbo or Road 1  
rest - did 100 miles yesterday
21/04/09 Tues   Recovery spin   Road 1 090421
22/04/09 Wed Race Club 10   Road 1 090422
23/04/09 Thurs   Recovery spin   Road 1 090423
24/04/09 Fri  

Rest

       
25/04/09 Sat Race Race RUN 10km  
47:12 - No running for prior 5 months
26/04/09 Sun   Rest  
Legs very sore
PHASE 2, Build 6 27/04/09 Mon Recovery spin Road 0:30 090427
Legs still sore
28/04/09 Tues Recovery spin Road 1:00 090428
Legs still sore - I will not be racing tomorrow or running Monday
29/04/09 Wed   Long Ride   Road 2:11 090429
30/04/09 Thurs Threshold 2x20mins 320W+ Turbo or Road 1 090430
310/308 intervals ...
01/05/09 Fri Recovery spin   Road 1 090501
02/05/09 Sat Level 2 - 2hrs of effort Road 2:20 090502
03/05/09 Sun Recovery spin   Road 1 Not done
am - Sailing - Strong winds 2 hours
PHASE 2, Recvery 04/05/09 Mon   Threshold 2x20mins 320W+ Turbo or Road 1 090504
am -Sailing - Crouching 2 hours pm 1x20@311w
05/05/09 Tues   Recovery spin   Road 1 090505
06/05/09 Wed Race Club 10   Road 1 090506
07/05/09 Thurs   Level 2 - 60mins of effort   Turbo 1 090507
Used turbo as wheels are in for service
08/05/09 Fri   Recovery spin   Turbo 0:30 090508
09/05/09 Sat   Pre-race session   Turbo 0.5 Bike testing
10/05/09 Sun Race Open 25?   Road 1.5 090510
PHASE 3, Build 1 11/05/09 Mon Recovery spin Road 1 090511
12/05/09 Tues Pre-race session Turbo 0.5 090512
13/05/09 Wed Race Club 10 Road 1 090513
14/05/09 Thurs 3x5mins 360W+ Turbo 1 090514
15/05/09 Fri Rest
16/05/09 Sat Pre-race session Turbo 0.5 090516
17/05/09 Sun Race Open 25?   Road 1.5 090517
PHASE 3, Build 2 18/05/09 Mon   Recovery spin   Road 1 DONE
19/05/09 Tues   Pre-race session   Turbo 0.5 090519
20/05/09 Wed Race Club 10   Road 1 090520
21/05/09 Thurs   Recovery spin   Road 1 None
22/05/09 Fri   4x5mins 360W+ Turbo 1 090522
23/05/09 Sat   Long Ride   Road 2:18 090523
24/05/09 Sun   4x5mins 360W+ Turbo 1 FISHING
PHASE 3, Build 3 25/05/09 Mon Recovery spin Road 1 090525
3 x 5 at 360w did yesterdays missed session
26/05/09 Tues Pre-race session Turbo 0.5 090526
27/05/09 Wed Race Club 10 Road 1 090527
2 x 20 at 310w ... not nice weather for racing
28/05/09 Thurs Recovery spin Road 1 090528
29/05/09 Fri 6x2mins 390W+ Turbo 1 090529
Intervals at 410w
30/05/09 Sat FA Cup Rest     1:46 090530
Easy ride
31/05/09 Sun 4x5mins 360W+ Turbo 1 090531
3x5 bit hungover/tired
PHASE 3, Recovery 01/06/09 Mon   6x2mins 390W+ Turbo 1 090601
02/06/09 Tues   Recovery spin   Road 1 090602
03/06/09 Wed   Pre-race session   Turbo 0.5 Funeral
04/06/09 Thurs Race Club 10   Road 1 090604
05/06/09 Fri   6x2mins 390W+ Turbo 1 090605
06/06/09 Sat   Sailing Competition  
Very windy - good workout
07/06/09 Sun   Sailing Competition  
Less windy still 5 hours ... finished 3rd, good result
PHASE 3, Build 4 08/06/09 Mon 4x5mins 360W+ Turbo 1 090608
Road ride - easy, bit knackered
09/06/09 Tues Recovery spin Turbo 1 090609
Wet so did 45 on turbo
10/06/09 Wed Pre-race session Turbo 0.5 090610
11/06/09 Thurs Race Club 10 Road 1 090611
12/06/09 Fri Recovery spin Road 1 090612
13/06/09 Sat Pre-race session Turbo 0.5 090613
14/06/09 Sun Race Open 25?   Road 1.5 090614
PHASE 3, Build 5 15/06/09 Mon   Sailing Competition  
16/06/09 Tues   Sailing Competition  
17/06/09 Wed   Sailing Competition  
18/06/09 Thurs   Sailing Competition  
19/06/09 Fri   Sailing Competition  
20/06/09 Sat   Sailing Competition  
21/06/09 Sun   Sailing Competition  
PHASE 3, Build 6 22/06/09 Mon Rest
10 hours driving
23/06/09 Tues 4x5mins 360W+ Turbo 1:23 090623
Did easy ride
24/06/09 Wed Recovery spin Road 1
No ride felt iffy
25/06/09 Thurs Race Club 10 Road 1 090625
4s off PB
26/06/09 Fri Recovery spin Road 1
Think I have a cold ... no ride
27/06/09 Sat Pre-race session Turbo 0.5
Think it's hayfever .... no ride
28/06/09 Sun Race Open 25? Road 2:45 090628
Long ride ... scratched race
PHASE 3, Recovery 29/06/09 Mon   Recovery spin   Road 1 090629
6x5 on the rode ... nose still blocked
30/06/09 Tues   Pre-race session   Turbo 1:10 090630
Easy ride on road ... hayfever still a problem
01/07/09 Wed Race Club 10   Road 1 090701
Course PB
02/07/09 Thurs   Recovery spin   Road 1 090702
03/07/09 Fri   6x2mins 390W+ Turbo 1 090703
420w + intervals
04/07/09 Sat Wedding Rest  
05/07/09 Sun Hangover! Rest  
PHASE 4 06/07/09 Mon 4x5mins 360W+ Turbo 1 090706
370/372/362/363w intervals
07/07/09 Tues Recovery spin Road 1 DONE
08/07/09 Wed Race Club 10 Road 1 090708
09/07/09 Thurs 6x2mins Turbo 1 090709
422-427 intervals
10/07/09 Fri Recovery spin Road 1 DONE
11/07/09 Sat Pre-race session Turbo 0.5 090711
12/07/09 Sun Race Open 10 - DNS - Did turbo test Turbo 1 090712
30mph cross wind so DNS - did Turbo test
PHASE 4 13/07/09 Mon   Recovery spin   Road 1:10 DONE
14/07/09 Tues   Pre-race session   Road 1:10 DONE
15/07/09 Wed Race 4x5mins 360W+ Turbo 1 090715
30mps winds so DNS the club 10; hard session
16/07/09 Thurs   6x2mins 390W+ Turbo 1 090716
410w + intervals - very hit
17/07/09 Fri   Recovery spin   Turbo 0.5 DONE
Beer festival in evening - Sat Hangover
18/07/09 Sat   Pre-race session   Turbo 1:10 GARDENING
Didn't get a start on the E2
19/07/09 Sun Race Race 25 back-up   ? ? 090719
PHASE 4 20/07/09 Mon Recovery spin Road 1 DONE
21/07/09 Tues Pre-race session Turbo 0.5  
22/07/09 Wed Race Club 10 Road 1  
23/07/09 Thurs Recovery spin Turbo 1  
24/07/09 Fri Pre-race session Road 1  
25/07/09 Sat   Turbo 0.5  
26/07/09 Sun