Posted by: Dr. Tyrone A. Holmes | April 3, 2011

Cycle Log: Intensity Phase Week 11

Week 11 is the second week of the fourth 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 March 28 to April 3, 2011 (click here to download my plan for the Intensity Phase).

Week of 3/28/11 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.75 HC 1.0 AR OFF 1.75 TT 0.5 AR 1.5 VO2/SI:L OFF 7.5
Actual 2.25 HC 1.0 AR OFF 1.5 TT 0.75 AR 1.5 VO2/SI:L OFF 7.0


I had a fantastic week.  It began with a Hill Climb workout up South Mountain in Phoenix, AZ.  I climbed the mountain twice and set a personal best on each ascent.  I did the first climb (5.5 miles, 1,164 feet of elevation gain) in 28:40 and the second climb in 28:32 (40 seconds faster than my previous best).  It’s the first time my second ascent was faster than my first, which is a sign of improved aerobic and muscular endurance.   I had a great indoor Time Trial Intervals workout on Thursday. I did 4 x 10:00 with 5 minutes of recovery between hard efforts. Saturday’s VO2 Max Intervals consisted of 5 x 3:30 hard efforts with 3:30 recovery.  I followed this with 6 x 45 second Sprint Intervals: Long.  I had some great workouts this week and will perform a field test on Monday.   I’ll let you know how it goes.  Have a great week!

NEXT POST – April 6, 2011

Lose Weight WITHOUT Dieting: Tip #24


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