Posted by: Dr. Tyrone A. Holmes | July 1, 2012

Cycle Log: Competition Phase Week 11

Week 11 is the second week of the fourth mesocycle of my 2012 Competition Phase (click here for a detailed description of macrocyles, mesocycles and microcycles).  Here are the actual workouts with the plan for the week of June 25 to July 1, 2012 (click here to download my plan for the Competition Phase).                   

Week of 6/25/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.0 SS 1.0 AR OFF 1.75 HI 1.0 AR 1.25 SLT/SI:S OFF 7.0
Actual 2.0 SS 1.0 AR OFF 1.25 TT OFF 1.25 30/30 OFF 5.5


I had a good week even though I had to miss Friday’s workout because of an all-day meeting.  It began with an outdoor Steady Spinning ride in 95° temperatures.  It was hot but I rode very well with an average heart rate at the top of Zone 2.  I had two great interval workouts.  Thursday’s Time Trial Intervals consisted of 3 x 6:00 hard efforts with 4 minutes of recovery.  I spent 18 minutes at an average power of 233 watts.  Saturday’s workout included fifteen 30/30’s (30 seconds hard, 30 seconds recovery).  My hard efforts were between 300-390 watts.  I have a field test and a Tempo ride early next week before I recover.  As always, I’ll let you know how it goes.  Have a great week!

NEXT POST –July 8, 2012

Cycle Log: Competition Phase Week 12


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