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Summary for the week of: 11/16/2009   This Week This Month Year to Date Planned Time 11:30 46:50 436:02 Actual Time 3:06 10:56 358:51 Bike 106.94 km 361.92 km 7743.61 km Race - - 1937.59 km Day Off - - 0 km Week's Comments: Soreness in my: Caused by: How I felt this week: MONDAY  11/16/2009   Sleep:    Fatigue:    Stress:    Soreness:    Pulse:    Weight:  Workout 1     Type: Day Off     Code: REST!!     Planned Duration: 0:00 Workout Description: REST !!!!!! Coach's Comments: Let me know if you are over your cold. Athlete Comments: none Workout Data   Day Off Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0 0-117 Zone 2: Aerobic Capacity 0 118-143 Zone 3: Temp Rides 0 144-162 Zone 4: Threshold 0 163-181 Zone 5: VO2 Max 0 182-255 TUESDAY  11/17/2009   Sleep:    Fatigue:    Stress:    Soreness:    Pulse:    Weight:  Workout 1     Type: Bike     Code: SST-Int 1     Planned Duration: 1:30 Workout Description: WU: Warm up easy/steady for at least 15 minutes - L1/2. MS: Do two 30-min SST intervals (87-93% of your LT) with 10 mins easy spinning in between. CD: Cool down with 15 minutes easy riding. Coach's Comments: none Athlete Comments: none Workout Data   Bike Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0 0-117 Zone 2: Aerobic Capacity 0 118-143 Zone 3: Temp Rides 0 144-162 Zone 4: Threshold 0 163-181 Zone 5: VO2 Max 0 182-255 WEDNESDAY  11/18/2009   Sleep:    Fatigue:    Stress:    Soreness:    Pulse:    Weight:  Workout 1     Type: Bike     Code: Custom     Planned Duration: 2:00 Workout Description: BVC Track Workout Coach's Comments: none Athlete Comments: 66°F Ergomo Pro/Spin Workout Data   Bike Distance 26.94km Bike Cervelo Carbon Soloist Shoes Power(w) 169 avg 671 max Energy(kJ) 536.575008   Pace (mm:ss) Calculated when saved   Start Time 12:10:00 AM Total Time 0:52 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0 0-117 Zone 2: Aerobic Capacity 0 118-143 Zone 3: Temp Rides 0 144-162 Zone 4: Threshold 0 163-181 Zone 5: VO2 Max 0 182-255 Workout 2     Type: Bike     Code: Custom     Planned Duration: 0:00 Workout Description: BVC Structured Workout - take a lap drills Coach's Comments: none Athlete Comments: 66°F Ergomo Pro/Spin Workout Data   Bike Distance 43.32km Bike Cervelo Carbon Soloist Shoes Power(w) 211 avg 870 max Energy(kJ) 935.574016   Pace (mm:ss) Calculated when saved   Start Time 7:21:00 PM Total Time 1:13 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0.533 0-117 Zone 2: Aerobic Capacity 3.567 118-143 Zone 3: Temp Rides 19.883 144-162 Zone 4: Threshold 25.4 163-181 Zone 5: VO2 Max 1.7 182-255 THURSDAY  11/19/2009   Sleep:    Fatigue:    Stress:    Soreness:    Pulse:    Weight:  Workout 1     Type: Bike     Code: EASY !!     Planned Duration: 1:00 Workout Description: 1 hour- Just easy and cruising. Keep your power in Level 1 as much as possible. Coach's Comments: none Athlete Comments: none Workout Data   Bike Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0 0-117 Zone 2: Aerobic Capacity 0 118-143 Zone 3: Temp Rides 0 144-162 Zone 4: Threshold 0 163-181 Zone 5: VO2 Max 0 182-255 FRIDAY  11/20/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Race     Code: Custom     Planned Duration: 2:00 Workout Description: Track Coach's Comments: none Athlete Comments: none Workout Data   Race Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0 0-117 Zone 2: Aerobic Capacity 0 118-143 Zone 3: Temp Rides 0 144-162 Zone 4: Threshold 0 163-181 Zone 5: VO2 Max 0 182-255 Workout 2     Type: Bike     Code: Custom     Planned Duration: 0:00 Workout Description: BVC Workout - L2/L3 - 50x15 - 87" Coach's Comments: none Athlete Comments: Mostly just following and spinning 19°C Ergomo Pro/Spin Workout Data   Bike Distance 36.68km Bike Cervelo Carbon Soloist Shoes Power(w) 216 avg 783 max Energy(kJ) 785.808   Pace (mm:ss) Calculated when saved   Start Time 9:31:00 PM Total Time 1:01 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0.333 0-117 Zone 2: Aerobic Capacity 1.183 118-143 Zone 3: Temp Rides 7.55 144-162 Zone 4: Threshold 18.933 163-181 Zone 5: VO2 Max 0.867 182-255 SATURDAY  11/21/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Bike     Code: End1     Planned Duration: 2:00 Workout Description: WU: 15 minutes warm-up, just spinning at a nice easy pace- HR Level 1. MS: 90 minutes of riding with watts from in L2, just nice and steady. If you have to go over hills and your watts/HR go higher, that's o.k, but generally average L2/3 watts today. CD: 15 minutes just easy pedaling. Coach's Comments: none Athlete Comments: none Workout Data   Bike Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0 0-117 Zone 2: Aerobic Capacity 0 118-143 Zone 3: Temp Rides 0 144-162 Zone 4: Threshold 0 163-181 Zone 5: VO2 Max 0 182-255 SUNDAY  11/22/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Bike     Code: EndW1a     Planned Duration: 3:00 Workout Description: WU: 15-20 minutes, just riding easy, under 140watts. MS: 1.5-2.0 hours of easy riding. Today is more endurance work, - just getting the legs to spin around in today's ride. When you get home, your average watts for the ride should be in the L2/3 range. Keep Cadence in 85-95rpm range. CD: 10-15 minutes easy spinning the legs. Coach's Comments: none Athlete Comments: none Workout Data   Bike Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Active Recovery 0 0-117 Zone 2: Aerobic Capacity 0 118-143 Zone 3: Temp Rides 0 144-162 Zone 4: Threshold 0 163-181 Zone 5: VO2 Max 0 182-255