Training 2007
The following information is a breakdown of the training to date. This is in Preperation for the Argus in March.
The Power data is supplied by a Polar S720i with power pack, set for data capture every 15 seconds so the data might not reflect actual Power but is a base guide.
I’ve also linked in a Training Guide that I’m hoping to follow.
| December 2006 | |||||||
|---|---|---|---|---|---|---|---|
| Date | K’s | HRs | HR/Max | Speed/Max | Type | Course | Power |
| Week 1 | |||||||
| 02/12 | 42.1km | 1:43:00 | 137/174 | 24.5/51.3 | Base | Not sure | 225/552 |
| Week 1 Totals | 1:43hrs | 42.1km | |||||
| Week 2 (Work is Life ~ Not) | |||||||
| 0 | 0.0km | 0 | 0/0 | 0 | n/a | n/a | 0 |
| Week 2 Totals | 0hrs | 0.0km | |||||
| Week 3 | |||||||
| 16/12 | 64.0km | 2:31:18 | 145/172 | 25.5/51.4 | Base | Princey loop | 221/578 |
| Week 3 Totals | 2:31hrs | 64.0km | |||||
| Week 4 | |||||||
| 19/12 | 34.5km | 1:14:31 | 153/168 | 27.8/51.6 | Base | Sandgate Short |
226/692 |
| 20/12 | 29.9km | 0:47:55 | 154/175 | 37.7/55.5 | Base | Wind Trainer | 163/286 |
| 23/12 | 68.9km | 2:28:07 | 151/179 | 28.2/55.8 | Base | Redcliffe Loop | fault |
| 24/12 | 54.2 | 2:01:38 | 144/169 | 26.8/53.6 | Base | River Ride | 223/569 |
| Week 4 Totals | 6:31hrs | 187.5km | |||||
| Week 5 | |||||||
| 27/12 | 60.8km | 2:30:00 | 146/173 | 25.9/58.2 | Hills | Princey Loop | 273/520 |
| 28/12 | 32.2km | 1:00:47 | 140 | 32.2 | Base | Wind Trainer | n/a |
| 29/12 | 54.3km | 2:01:38 | 142/174 | 26.8/56.5 | Base | River Ride | 233/540 |
| 30/12 | 101.7km | 3:39:07 | 147/170 | 27.8/53.6 | Base | Points Loop | 220/683 |
| 31/12 | 69.1km | 2:08:36 | 146/173 | 28.7/50.0 | Recovery | RedCliffe Loop | 207/827 |
| Week 5 Totals | 11:20hrs | 318.1km | |||||
| January 2007 | |||||||
| Week 6 | |||||||
| 02/01 | 33.8km | 1:10:25 | 146/163 | 28.9/43.4 | Base | Airport Short | 218/661 |
| 03/01 | 40.1km | 1:02:56 | 143/172 | 38.3/55.1 | Speed | Wind Trainer | 179/323 |
| 04/01 | 34.2km | 1:00:26 | 146/154 | 34.1/38.3 | Recovery | Wind Trainer | 188/235 |
| 05/01 | 51.4km | 1:16:23 | 148/167 | 28.3/53.2 | Base | River Loop | 231/529 |
| 06/01 | 51.7km | 1:45:06 | 145/172 | 29.7/44.4 | Base | Airport/Nudgee | 211/860 |
| 07/01 | 106.5km | 4:11:46 | 142/166 | 25.4/74.2 | Hills | Dyboro/Mt Mee | 232/708 |
| Week 6 Totals | 10:24hrs | 317.7km | |||||
| Week 7 | |||||||
| 11/01 | 40.1km | 1:20:19 | 147/173 | 30.1/57.0 | Flat | Sandgate | 245/834 |
| 12/01 | 39.0km | 1:23:21 | 136/168 | 27.8/58.0 | Undulating | River Loop Short | 248/529 |
| 13/01 | 63.3km | 2:49:36 | 143/163 | 22.5/56.2 | Hills | O’Reilly’s | 234/568 |
| Week 7 Totals | 5:33hrs | 142.4km | |||||
| Week 8 | |||||||
| 17/01 | 65.8km | 2:29:27 | 148/166 | 28.2/72.9 | Undulating | Mackenzie | 244/956 |
| 19/01 | 52.3km | 1:49:09 | 143/170 | 28.8/54.9 | Undulating | River Loop | 237/672 |
| 20/01 | 58.6km | 2:10:30 | 134/159 | 27.1/50.5 | Flat | Wynnum Loop | 234/542 |
| 21/01 | 74.0km | 2:28:06 | 144/170 | 30.0/55.6 | Flat | RedCliffe Loop | 232/536 |
| Week 8 Totals | 8:57hrs | 250.7km | |||||
| Week 9 (Argus ~ 7 weeks to go) | |||||||
| 23/01 | 47.0km | 1:49:42 | 136/169 | 25.9/62.4 | Hills | Mt Gravatt Repeats | 252/1089 |
| 24/01 | 47.4km | 1:40:38 | 137/165 | 28.4/54.6 | Flat | Sandgate + Nudgee | 227/779 |
| 26/01 | 109.4km | 3:40:29 | 148/171 | 29.8/54.9 | Undulating | Jimboomba | 240/1038 |
| 27/01 | 52.4km | 1:47:11 | 134/162 | 29.6/52.8 | Flat | Airport/Nudgee | 207/708 |
| Week 9 Totals | 8:58hrs | 256.2km | |||||
| Week 10 (Argus ~ 6 weeks to go) | |||||||
| Febuary 2007 | |||||||
| 03/02 | 59.6km | 2:13:20 | 134/161 | 26.8/53.5 | Flat | Wynnum Loop | 208/347 |
| 03/02 | 35.5km | 1:03:49 | 148/177 | 32.3/54.8 | Flat | Airport Short | n/a |
| Week 10 Totals | 3:17hrs | 95.1km | |||||
| Week 11 (Argus ~ 5 weeks to go) | |||||||
| 06/02 | 39.6km | 1:16:27 | 158/171 | 31.2/54.8 | Flat | Sandgate Loop | 248/1351 |
| 07/02 | 61.5km | 2:07:40 | 145/166 | 29.0/69.1 | Undulating | Mackenzie | 231/690 |
| 09/02 | 51.6km | 1:49:18 | 140/170 | 28.4/57.1 | Flat | River Ride | 229/860 |
| 10/02 | 134.4km | 5:05:57 | 143/167 | 26.4/62.1 | Hills | Dayboro~Redcliffe | 226/607 |
| 11/02 | 53.0km | 1:46:13 | 138/164 | 29.8/45.6 | Flat | River Loop | 214/632 |
| 11/02 | 13.0km | MTB | n/a | n/a | Flat | Kedron Brook Bike path |
n/a |
| Week 11 Totals | 12hrs | 353.1km | |||||
| Week 12 (Argus ~ 4 weeks to go) | |||||||
| 13/02 | 21.6km | 35:00 | 144/165 | 36.5/60.0 | VO2 | Wind Trainer 1 on 4 off |
179/407 |
| 15/02 | 73.9km | 2:34:45 | 135/172 | 28.8/58.1 | Flat | Murrarrie return | 218/626 |
| 17/02 | 68.2km | 2:26:22 | 136/163 | 28.0/52.0 | Flat | Redcilffe (WIND) | 222/592 |
| 18/02 | 55.0km | 1:44:27 | 144/172 | 31.7/55.2 | Flat | Airport Ride | 230/782 |
| Week 12 Totals | 7hrs | 218.7km | |||||
| Week 13 (Argus ~ 3 weeks to go) | |||||||
| 20/02 | 40.4km | 1:21:04 | 146/165 | 30.2/52.8 | Flat | Sandgate | 254/580 |
| 23/02 | 46.6km | 1:44:10 | 136/170 | 27.0/54.7 | Flat | River Loop | 283/658 |
| 25/02 | 60.4km | 2:06:07 | 138/158 | 28.8/52.4 | Hills | Caloundra loop | 220/570 |
| Week 13 Totals | 5hrs | 147.7km | |||||
| Week 14 (Argus ~ 2 weeks to go) | |||||||
| 27/02 | Flat | Sandgate | |||||
| 28/02 | Flat | Wynnum Loop | |||||
| 01/03 | Flat | Sandgate TWC Shop Ride |
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| 02/03 | Flat | River Loop | |||||
| 03/03 | Flat | Airport Ride | |||||
| 04/03 | Fly to Cape Town, South Africa | ||||||
| Week 14 Totals | 0hrs | 0km | |||||
| Week 15 (Cape Argus Tour ~ Race Week) | |||||||
| 05/03 | RooiEls Bay |
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| 06/03 | Durbanville | ||||||
| 07/03 | Franschoek to Paarl |
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| 08/03 | Recovery |
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| 09/03 | Stellenbosch | ||||||
| 10/03 | Recovery | ||||||
| 11/03 | 109.0km | Race Day | |||||
| Week 15 Totals | 0hrs | 0km | |||||
| Tatal in training to date | 83hrs | 2369.6km | |||||
