Posted by: Dr. Tyrone A. Holmes | December 9, 2012

Cycle Log: Endurance Phase Week 10

Week 10 is the first week of the fourth mesocycle of my Endurance Phase for the 2013 racing season (click here for a detailed description of macrocycles, mesocycles and microcycles). Here are the actual workouts with the plan for the week of December 3-9, 2012 (click here to download my plan for the Endurance Phase).

Week of 12/3/12 Mon Tues Wed Th Fri Sat Sun Total
Goal 3.0 SS 1.25 AR OFF 1.25 SI 1.0 AR 1.5 SS OFF 8.0
Actual 1.25 SI 1.25 HCR OFF 1.25 SS 0.5 AR 3.75 SS OFF 8.0

                                             

I had a great week that was rearranged so I could participate in the White Mountain Road Club trash ride. I had a very good Strength Intervals workout on Monday with 4 x 6:00 hard efforts (Zone 3) followed by 4 minutes of recovery. I spent 24 minutes at an average power of 236 watts, which is a personal best in Zone 3! I did a High Cadence Recovery workout on Tuesday with 16 minutes of 110-125 rpm high cadence spin-ups. I did a 75-minute Steady Spinning ride on Thursday, which was a warm-up for Saturday’s trash ride where we rode for 2 hours, picked up roadside trash for 2 hours and rode back for almost 2 hours. We rode a total of 74 miles and had a great time (but it was very tiring).  I’ll recover from the trash ride for the next couple of days and then I have a two interval workouts scheduled next week. As always, I’ll let you know how it goes. Have a great week!

NEXT POST –December 16, 2012                  

Cycle Log: Endurance Phase Week 11

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