Posted by: Dr. Tyrone A. Holmes | July 15, 2012

Cycle Log: Competition Phase Week 13

Week 13 is the first week of the fifth 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 July 9-15, 2012 (click here to download my plan for the Competition Phase):                          

Week of 7/9/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 2.0 SS 1.0 AR OFF 1.25 TT 1.0 AR 1.25 SLT/SI:S OFF 6.5
Actual 2.25 SS 1.0 AR OFF 1.25 TT 1.0 AR 1.0 30/30s OFF 6.5

                                             

I had a great week.  It started with a Steady Spinning ride on my Trek hybrid in 100° temperatures!  I rode for 2 hours and 15 minutes, which doesn’t include the time it took to change a flat.  I had a great Time Trial Intervals workout on Thursday.  I’m up to 3 x 7:00 hard efforts at an average power of 232 watts.  I also had a very good 30/30 session on Saturday.  I did eighteen 30 second microbursts followed by 30 seconds of recovery in three sets of six.  My power output for each hard effort exceeded 325 watts.  I have another hard week coming up that includes a 40K TT race on the tandem.  As always, I’ll let you know how it goes.  Have a great week!

NEXT POST –July 18, 2012

Lose Weight WITHOUT Dieting: Tip #72

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