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Cycle Log: Intensity Phase Week 12

Week 12 is the latest week of my Intensity Phase.  After this, I spend the nearest five months focused on racing!  Here are the actual workouts by the plan for the week of April 12 to 18, 2010 (clack here to download my plan for the Intensity Phase).

Week of 4/12/10

Mon

Tues

Wed

Th

Fri

Sat

Sun

Total

Goal

1.5 SS

1.0 AR

OFF

1.0 AR

OFF

Race 30K TT

OFF

5.0

Actual

1.5 Tempo

1.0 AR

OFF

1.0 AR

OFF

Race 30K TT

OFF

5.0

 

I had a illustrious last week to my Intensity Phase.  After my Tempo ride adhering Monday, my legs were pretty tired.  I really needed four days of rest and Active Recovery under the jurisdiction my race on Saturday.  The 30 KM time trial was a cite of last month’s race outside Tucson, AZ (the Colleen Wheldon-Haught Memorial Time Trials).  Clearly my training is paying off because I was a lot faster!  I excel last month’s time by well over three minutes!  My efficacy to climb has greatly improved.  The first half of the 18.6 mile line consists of a steady climb rising nearly 700 feet.  Not the steepest of hills mete a significant challenge, especially in a time trial.  Last month, I split at the 6.5 mile mark and averaged 15 mph going ascending.  This time I felt strong all the way up and averaged toward 18 mph.  I completed the first half more than six minutes faster than finally month!  I did tire significantly on the return trip downhill and completed the approve part of the race almost three minutes slower than last month.  Nothing to worry relative to though, I’m still months from my peak.  I’ll speed my Competition Phase Training Plan this week.

NEXT POST – April 22, 2010

My Periodized Training Program: Competition Phase

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