Date

Day

Notes

Cycle Training Session

Target Power

Where?

Total Duration

Session Data

Running

Notes

 

 

 

 

 

 

 

 

 

 

02/08/10

Mon

 

Recovery spin or rest

 

 

 

 

30 mins

treadmill (10x10, 12x10,10x10)

03/08/10

Tues

 

Pre-race session

 

Turbo

0.5

Garmin

 

 

04/08/10

Wed

Race

Evening 10

 

Road

1

 

 

Missed; tunderstorms, plus powercut so no turbo

05/08/10

Thurs

 

L2 - 60mins very brisk

 

Road

2:10

Garmin

 

Did 2 not 1 due to no race yesterday

06/08/10

Fri

 

Rest

 

 

 

 

30 mins

treadmill (10x5, 12x20,10x5)

07/08/10

Sat

 

VO2max 4x5mins

n/a

Road

1

Turbo

 

Raining so used turbo

08/08/10

Sun

 

Clubrun - ride home at L2

 

Road

3

Garmin

 

Hanging on to fast group: solo from cafe

09/08/10

Mon

 

Rest

 

 

 

 

Garmin

30 min run, very hot

10/08/10

Tues

 

Pre-race session

 

Turbo

0.5

Turbo

 

Legs ached :-(

11/08/10

Wed

Race

Evening 10

 

Road

1

2010 races

 

 

12/08/10

Thurs

 

L2 - 90mins very brisk

 

Road

2:14

Garmin

 

Not L2; saving some for tomorrows run

13/08/10

Fri

 

Rest

 

 

 

 

Garmin

 

14/08/10

Sat

 

VO2max 4x5mins

n/a

Road

1

Turbo

 

Raining again

15/08/10

Sun

 

Clubrun - ride home at L2

 

Road

3

Garmin

 

Punctures etc :-(

16/08/10

Mon

 

Rest

 

 

 

 

Garmin

9k run - 30mph winds

17/08/10

Tues

 

Pre-race session

 

Turbo

0.5

Turbo

 

 

18/08/10

Wed

Race

Evening 10

 

Road

1

2010 races

 

 

19/08/10

Thurs

 

Level 1 leisure ride

 

Road

1

 

Garmin

Easy run ... 47:40 10k

20/08/10

Fri

 

Rest

 

 

 

 

 

 

21/08/10

Sat

 

100 miles with friends

 

Road

6:30

Garmin

 

 

22/08/10

Sun

 

Rest

 

 

 

 

 

 

23/08/10

Mon

 

VO2max 2x5mins

n/a

Road

1

 

Garmin

legs fet tired

24/08/10

Tues

 

Pre-race session

 

Turbo

0.5

Turbo

 

 

25/08/10

Wed

Race

Evening 10

 

Road

1

 

Short run

...on treadmill; tipping down with rain

26/08/10

Thurs

 

L2 - 90mins very brisk

 

Road

1.5

 

 

REST

27/08/10

Fri

 

Rest

 

 

 

 

 

STEVE'S WEDDING

28/08/10

Sat

 

VO2max 4x5mins

n/a

Road

1

 

 

REST

29/08/10

Sun

 

Clubrun - ride home at L2

 

Road

3

Garmin

 

 

30/08/10

Mon

 

Rest

 

 

 

 

Garmin

 

31/08/10

Tues

 

Pre-race session

 

Turbo

0.5

Garmin

 

 

01/09/10

Wed

Race

Evening 10

 

Road

1

2010 races

 

COURSE PB

02/09/10

Thurs

 

L2 - 60mins very brisk

 

Road

1

 

Garmin

 

03/09/10

Fri

 

Rest

 

 

 

Garmin

 

 

04/09/10

Sat

 

VO2max 4x5mins

n/a

Road

1

Garmin

 

 

05/09/10

Sun

 

Clubrun - ride home at L2

 

Road

3

 

 

SAILING TASAR - 1st.

06/09/10

Mon

 

Rest

 

 

 

Rest

 

 

07/09/10

Tues

 

Pre-race session

 

Turbo

0.5

 

Garmin

10k Distance PB - 43:53; improved by 34s

08/09/10

Wed

Race

Evening 10

 

Road

1

2010 races

 

 

09/09/10

Thurs

 

Rest

 

 

 

Rest

 

SAILING - Cancelled no wind

10/09/10

Fri

 

L2 - 60mins very brisk

 

Road

1

 

Garmin

SAILING - Cancelled too much wind ...

11/09/10

Sat

 

Rest

 

 

 

 

 

Rest -sore achillies

12/09/10

Sun

Sportive

100 miles

 

Road

6

 

Garmin

 

13/09/10

Mon

 

Rest

 

 

 

 

 

 

14/09/10

Tues

 

Recovery spin or rest

 

 

 

 

Garmin

 

15/09/10

Wed

 

L2 - 60mins very brisk

 

Road

1

Garmin

 

 

16/09/10

Thurs

Sailing

Tasar Nationals

 

 

 

 

 

 

17/09/10

Fri

Sailing

Tasar Nationals

 

 

 

 

 

 

18/09/10

Sat

Sailing

Tasar Nationals

 

 

 

 

 

 

19/09/10

Sun

Sailing

Tasar Nationals

 

 

 

 

 

 

20/09/10

Mon

 

Rest

 

 

 

 

 

 

21/09/10

Tues

 

L2 - 90mins very brisk

 

Road

1.5

 

Garmin

10k 44:30

22/09/10

Wed

 

Leisure ride?

 

Road

1

Garmin

 

 

23/09/10

Thurs

 

Rest

 

 

 

Garmin

 

 

24/09/10

Fri

Camping

Ride there 75 miles

 

Road

5

 

 

Camping cancelled

25/09/10

Sat

 

Rest

 

 

 

 

Garmin

10 mile run

26/09/10

Sun

Camping

Ride home 55 miles

 

Road

3

Turbo

 

Recovery ride/spin

27/09/10

Mon

 

Rest

 

 

2:16

Garmin

 

Level 2 ride

28/09/10

Tues

 

L2 - 60mins brisk

 

Road

1

 

Garmin

10k plod - legs feeling tired

29/09/10

Wed

 

Sweetspot 2x15mins

270W

Turbo

1

Turbo

 

283/134 - 284/138 - bottom end of tempo; felt comfortable

30/09/10

Thurs

 

Rest

 

 

 

 

 

 

01/10/10

Fri

STAG WEEKEND

Rest

 

 

1:06

 

Garmin

12k run with Mike, Mark & Rup hot ...

02/10/10

Sat

STAG WEEKEND

Rest

 

 

0:25

 

Garmin

Short treadmill run - hungover

03/10/10

Sun

STAG WEEKEND

Rest

 

 

0:50

Garmin

 

Easy static bike - hungover

04/10/10

Mon

STAG WEEKEND

Rest

 

 

 

 

 

 

05/10/10

Tues

Recovery from wkd

Rest

 

 

 

 

 

 

06/10/10

Wed

 

Sweetspot 2x18mins

270W

Turbo

1

Turbo

 

281/137 & 280/141

07/10/10

Thurs

 

Rest

 

 

 

 

Garmin

10k run

08/10/10

Fri

 

 

 

 

1:06

Garmin

 

1 hour Level 2

09/10/10

Sat

 

Rest

 

 

1:13

Garmin

 

Easy leasure ride

10/10/10

Sun

 

ASHFORD 10K - RACE

 

Road

1

 

Garmin

10k Distance PB - 42:39

11/10/10

Mon

 

Rest

 

 

 

Turbo

 

Short spin to ease acheing legs

12/10/10

Tues

 

Sweetspot 2x20mins

270W

Turbo

1

Turbo

 

278/129 & 282/134 - just 15 min intervals as pushed for time

13/10/10

Wed

 

L2 - 75mins brisk

 

Road

2:20

Garmin

 

Road easy not L2

14/10/10

Thurs

 

Rest

 

 

 

 

 

 

15/10/10

Fri

 

Run 10 miles steady

 

 

1:27

 

Garmin

Furthest run so far 18.1k or 11.3 miles ...

16/10/10

Sat

Newmarket races

Rest

 

 

 

 

 

 

17/10/10

Sun

 

Clubrun

 

Road

3:27

Garmin

 

 

18/10/10

Mon

 

Rest

 

 

 

 

 

 

19/10/10

Tues

 

L2 - 90mins brisk

 

Road

2:27

Garmin

 

Easyish longer ride ... cold NW F5 wind 11 C

20/10/10

Wed

 

Rest

 

 

 

 

Garmin

 

21/10/10

Thurs

 

20-min Test

 

Turbo

1:44

Garmin

 

 

22/10/10

Fri

 

Rest

 

 

3:22

Garmin

 

 

23/10/10

Sat

 

L2 - 60mins brisk

 

Road

1

 

Garmin

12k run

24/10/10

Sun

 

Clubrun

 

Road

2:10

Garmin

 

Solo ... late night so missed club run

25/10/10

Mon

 

Rest

 

 

 

 

 

 

26/10/10

Tues

 

L2 - 90mins brisk

 

Road

1.5

 

 

Long Run

27/10/10

Wed

 

Rest

 

 

 

 

 

 

28/10/10

Thurs

 

Sweetspot 3x12mins

280W

Turbo

1

 

 

10 with 1k intervals

29/10/10

Fri

 

Rest

 

 

 

 

 

 

30/10/10

Sat

 

Millbank 10k

 

 

 

 

 

 

31/10/10

Sun

 

Clubrun

 

Road

3

 

 

KCA Reliability Trial