Posted by: Dr. Tyrone A. Holmes | April 17, 2011

Cycle Log: Intensity Phase Week 13

Week 13 is the first week of the fifth and final 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 April 11-17, 2011 (click here to download my plan for the Intensity Phase).

Week of 4/11/11 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.5 Tempo 1.0 AR OFF 1.75 HI 0.75 AR 1.5 VO2/SI:L OFF 7.5
Actual 2.5 Tempo 1.0 AR OFF 2.0 HI 0.5 AR 1.5 VO2/SI:L OFF 7.5


I had a great Tempo ride on Monday.  I rode 45 miles on a course with 1,500 feet of climbing.  Thursday’s Hill Intervals workout was my fastest ever.  I did 4 x 3.1 mile intervals up a hill that ascends about 440 feet.  I had my 4 fastest times ever including a personal best of 12:03 (my preseason goal was to break 13 minutes – I am about to break 12).   Friday’s indoor VO2 Max Intervals/Sprint Intervals: Long workout was my best to date as well.  I did 5 x 4:00 VO2 Max intervals with 4 minutes of recovery between the hard efforts.  I followed this with 6 x 50 second Sprint Intervals with 2:10 recovery.  These are the workouts that have allowed me to increase my Functional Threshold Power by over 14% since last year’s state championships.  My next race is in two weeks so I’ll get a chance to put that power to use soon.  In the meantime, I have another hard week coming up.  I’ll let you know how it goes.  Have a great week!

NEXT POST – April 20, 2011

Lose Weight WITHOUT Dieting: Tip #25


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