Posted by: Dr. Tyrone A. Holmes | October 30, 2011

Cycle Log: Endurance Phase Week 3

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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