Posted by: Dr. Tyrone A. Holmes | March 6, 2011

Cycle Log: Intensity Phase Week 7

Week 7 is the first week of the third mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  Here are the actual workouts with the plan for the week of February 28 to March 6, 2011 (click here to download my plan for the Intensity Phase).

Week of 2/28/11 Mon Tues Wed Th Fri Sat Sun Total
Goal 1.0 AR 1.75 TT OFF 1.5 SS 0.5 AR CWH TT 30K OFF 6.5
Actual 1.0 AR 1.75 TT OFF 1.25 HCR OFF CWH TT 30K OFF 5.75


I had a great week.  Tuesday’s Time Trial Intervals workout was among my best ever.  I did 4 x 8:00 intervals with 5 minutes recovery between hard efforts.  My average power for 32 minutes of high intensity interval work was 242.5 watts.  I did a High Cadence Recovery workout on Thursday to prep for Saturdays’ Colleen Wheldon-Haught Memorial Time Trial.  The 30K race ascends about 670 feet on the outbound leg. I was very excited because it was the first time since I moved to Arizona that I had a chance to compete in a race that I participated in previously.  I set a personal best at 51:42 but I was still a bit disappointed.  I thought I’d ride faster.  However, it is clear that I am way ahead of where I was in March 2010 when I did this race in 55:01. I have another hard week coming up.  I’ll let you know how it goes.  Have a great week!

NEXT POST – March 10, 2011

Lose Weight WITHOUT Dieting: Tip #20


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