Week 3 is the third week of the first mesocycle of my Endurance Phase (click here for a detailed description of macrocyles, mesocycles and microcycles). Here are the actual workouts with the plan for the week of October 24-30, 2011 (click here to download my plan for the Endurance Phase).
| Week of 10/24/11 | Mon | Tues | Wed | Th | Fri | Sat | Sun | Total |
| Goal | 1.5 FT | 1.0 HCR | OFF | 1.0 AR | OFF | 1.0 AR | OFF | 4.5 |
| Actual | 1.25 FT | 1.25 HCS | OFF | 1.0 AR | OFF | 1.0 AR | OFF | 4.5 |
This is the first recovery week of my 2012 Endurance Phase, which means I had my first 10-mile field test of the new training season. I did pretty well putting in my 4th fastest time ever on this course, which gains 420 feet on the outbound leg. I did 5.5 miles uphill and 4.5 miles downhill for a time of 27:39 and 206 watts average power. That’s well below my best output from the past season but I’m just getting started. I had a great High Cadence Spinning workout as well. I did a total of 20 minutes of high cadence spin-ups at 100-110 rpm. I finished the week with two Active Recovery rides. I get back to the hard stuff this week. I’ll let you know how it goes. Have a great week!
NEXT POST – November 1, 2011
10 Mistakes Athletes Make When Developing a Training Plan: #4
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