Posted by: Dr. Tyrone A. Holmes | March 18, 2012

Cycle Log: Intensity Phase Week 11

Week 11 is the second week of the fourth mesocycle of my 2012 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 12-18, 2012 (click here to download my plan for the Intensity Phase).

Week of 3/12/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.75 HC 0.75 AR 1.75 TT OFF 1.0 AR 1.5 VO2/SI:S OFF 7.5
Actual 2.0 HC 1.0 AR 2.0 TT OFF 1.0 AR 1.0 SS OFF 7.0


I had a great week.  During Monday’s Hill Climb, I had my 2 fastest training ascents ever on South Mountain.  I broke the PB I set 5 weeks ago by 54 seconds!  I had a very good Time Trial Intervals workout on the tandem bike on Wednesday.  We did 3 x 10:00 hard efforts and a lot of additional hard pushing.  We also had 3 flat tires so it was a long day!  I had some leg fatigue for the last two workouts of the week, which is why I skipped Saturday’s interval workout and did a Steady Spinning ride instead. I want to be strong for my field test on Monday.  Next week is a recovery week but I also have 2 races on Sunday (a 20K TT and a 40K TT on the tandem).  I’ll let you know how it goes.  Have a great week!

NEXT POST –March 20, 2012

10 Quick Tips for a Healthy 2012 – #9


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