Periodisation Date Day Notes Cycle Training Session Target Power Where? Total Duration Actual Duration Data Notes
PHASE 1, Build 1 26/10/09 Mon   Rest    
27/10/09 Tues   Level 2 260W Road or Turbo 1 1:10 091027 260w for 60 minutes - no too hard
28/10/09 Wed   High Resistance 300W Turbo 1   091028  
29/10/09 Thurs Run Rest   RIG Meeting ... feeling rough
30/10/09 Fri   Rest   COLD
31/10/09 Sat   Level 2   Road 2   NOT DONE COLD - resting pulse rate is OK
01/11/09 Sun   Club Run   Road 3   NOT DONE COLD
PHASE 1, Build 2 02/11/09 Mon Test recoverry   Turbo REST 1:00 091102 COLD - feeling better so easy Turbo
03/11/09 Tues Level 2 - Changed 260W Turbo 1 1:10 091103 Still got cold but numbers looked fine compared with 27th Oct
04/11/09 Wed Long Ride - Changed   Road   2:18 091104 Still not 100% - windy & cold
05/11/09 Thurs Run Level 2 - Changed 260W Turbo 1 1:10 091105 Cycled rather than run ... still snotty
06/11/09 Fri Rest
07/11/09 Sat Rest
08/11/09 Sun 100 mile Sportive Road 6 6:50(5:42) 091108 Loads or punctures :-(
PHASE 1, Recovery 09/11/09 Mon   Rest    
10/11/09 Tues   Rest   Treadmill   0:30 Run  
11/11/09 Wed   High Resistance 300W Turbo 1   Rest  
12/11/09 Thurs   Level 2   Road or Turbo 1 0:40 Run Road
13/11/09 Fri   Rest    
14/11/09 Sat Run (Millbank 10k RUN)   45:01 PB but missed the sub 45 target :-(
15/11/09 Sun   Club Run   Road 3 0:45 091115 Recover spin - sore legs
PHASE 1, Build 3 16/11/09 Mon Rest Sore legs
17/11/09 Tues Level 2 260W Road or Turbo 1 1:41 091117 1:12 effort period
18/11/09 Wed High Resistance 300W Turbo 1 1:14 091118  
19/11/09 Thurs Level 2 260W Road or Turbo 1 1:43 091119 1:14 effort period - Very windy
20/11/09 Fri Rest
21/11/09 Sat Level 2 Road 2 2:27 091121 1:52 effort period
22/11/09 Sun   Club Run   Road 3 2:08 091122 35mph wind & rain ... solo not club ride
PHASE 1, Build 4 23/11/09 Mon   Rest    
24/11/09 Tues   Level 2 260W+ Turbo 1 1:09 091124 59:50 @267w ave. - not all on tribars
25/11/09 Wed   Level 2 260W+ Road 2 1:46 091125 Got soaked in a rain squal - very windy
26/11/09 Thurs   High Resistance 300W Turbo 1 1:14 091126 Sat up fof last 2 intervals
27/11/09 Fri   Rest    
28/11/09 Sat   Level 2   Road 2 2:24 091128 1:56 effort period; very windy
29/11/09 Sun   Club Run   Road 3 1:20 091129 Didn't do the club run as nasty weather
PHASE 1, Build 5 30/11/09 Mon Rest
01/12/09 Tues Level 2 260W+ Road 1 2:17 091201 1:49 effort; cold but no wind
02/12/09 Wed High Resistance 300W Turbo 1 1:14 091202  
03/12/09 Thurs Level 2 260W+ Turbo 2 1:14 091203 262w
04/12/09 Fri Rest
05/12/09 Sat Level 2 Road 2 3:00 091205 Not one effort ... windy & wet
06/12/09 Sun Club Run Road 4 2:55 091206 Upwind to Kate's house; windy & very wet roads
PHASE 1, Recovery 07/12/09 Mon   Rest    
08/12/09 Tues   High Resistance 300W Turbo 1 1:14 091208  
09/12/09 Wed Brighton Rest    
10/12/09 Thurs Brighton Rest    
11/12/09 Fri Brighton Rest    
12/12/09 Sat   Level 2   Turbo 1 1:14 091212  
13/12/09 Sun   Club Run   Road 3 3:28 091213  
PHASE 1, Build 6 14/12/09 Mon Rest
15/12/09 Tues 10-mile Test Turbo 1 1:15 091215 Went off to fast; could of probably started at 330 and hung on ... very cold in garage
16/12/09 Wed High Resistance tbc Turbo 1 1:14 091215  
17/12/09 Thurs Level 2  Turbo 2 1:09 091217 Cant do 2 hours on the turbo ... 0 C outside ...
18/12/09 Fri Rest
19/12/09 Sat Level 2 Turbo 2 1:14 091219 Very cold
20/12/09 Sun   Club Run   Turbo 4 0:55 091220 Very cold - plus wedding
PHASE 1, Build 7 21/12/09 Mon   Rest    
22/12/09 Tues   Level 2   Turbo 2 1:09 091222 Turbo ... too cold & slippy out
23/12/09 Wed   High Resistance 300w Turbo 1 1:14 091223  
24/12/09 Thurs   Level 2   Turbo 2 1:09 091224  
25/12/09 Fri Xmas Day Rest    
26/12/09 Sat Boxing Day Boxing Day 10   Road 1 1:28 091226 Puncture at 9 miles; fixed it and finsihed
27/12/09 Sun   Club Run   Road 4     Went the next day
PHASE 1, Build 8 28/12/09 Mon   Road   3:24 091228
29/12/09 Tues Level 2 Turbo 2 1:09 091229  
30/12/09 Wed High Resistance 300w Road 1 2:25 091230 Went on road as weather OKish: 1:27 @L2
31/12/09 Thurs Level 2 Road 2     Snow & ice ...
01/01/10 Fri Hangover! Rest LONG WALK
02/01/10 Sat Level 2 Turbo 2 1:09 100102 Ice
03/01/10 Sun Club Run Road 4 1:14 100103 Snowing so did a HR session at 300w
PHASE 1, Build 9 04/01/10 Mon   Rest    
05/01/10 Tues   Level 2   Road 2 1:09 100105  
06/01/10 Wed   High Resistance 300w Turbo 1 1:14 100106  
07/01/10 Thurs   Level 2   Road 2 1:09 100107  
08/01/10 Fri   Rest            
09/01/10 Sat   Level 2   Road 2 1:09 100109  
10/01/10 Sun   Club Run   Road 3 1:09 100110  
PHASE 1, Recovery 11/01/10 Mon   Rest          
12/01/10 Tues   Sweetspot 2x15mins
290-295
Turbo
1
1:00
100112
298/294w
13/01/10 Wed          
BOAT SHOW
14/01/10 Thurs   Sweetspot 2x18mins
290-295
Turbo
1
1:06
100114
301/302w
15/01/10 Fri          
16/01/10 Sat

SKIING

           
17/01/10 Sun SKIING            
PHASE 2, Build 1 18/01/10 Mon SKIING              
19/01/10 Tues SKIING              
20/01/10 Wed SKIING      
21/01/10 Thurs SKIING              
22/01/10 Fri SKIING      
23/01/10 Sat SKIING              
24/01/10 Sun SKIING