Week 11 is the second week of the fourth mesocycle of my Endurance Phase for the 2014 racing season (click here for a detailed description of macrocycles, mesocycles and microcycles). Here are the actual workouts with the plan for the week of December 2-8, 2013 (click here to download my Endurance Phase training plan).
|Week of 12/2/13||Mon||Tues||Wed||Th||Fri||Sat||Sun||Total|
|Goal||2.5 TPO or HC||1.0 AR||OFF||1.0 PI||OFF||1.5 SS||OFF||6.0|
|Actual||2.0 HCS||1.0 AR||OFF||1.0 PI||1.0 AR||1.25 Tempo||OFF||6.25|
I had another strong week with all indoor rides. I had a very good High Cadence Spinning workout on Monday. I had another great Pyramid Intervals workout on Thursday where I did 4 x 4:00 hard efforts (zone 4 intensity) with 4 minutes of recovery. The Pyramid Intervals are working because I am definitely getting stronger. I could tell by my ability to pedal higher resistances during Sunday’s outstanding Tempo ride. I have a field test coming up this week as well as the White Mountain Road Club’s Trash Ride. As always, I’ll let you know how it goes. Have a great week!
NEXT POST – December 11, 2013
Lose Weight WITHOUT Dieting: Tip #92