Annual Riding Record (Year 2012)

Training
B Break (No Cycling)
R Recovery (< 140bpm)
F1 Fitness (150-160bpm)
F2 Fitness (160-170bpm)
F3 Fitness (170-180bpm)
A Anaerobic (> 170bpm)
I Interval (> 170bpm)
L Long Distance (140-160bpm)
S LSD (< 140bpm)
C Criterium Race
Body Condition
very bad
bad
so so
good
very good
Intensity Zones
Zone # HR Range
I0 < 130[bpm]
I1 130-140[bpm]
I2 140-150[bpm]
I3 150-160[bpm]
I4 160-170[bpm]
I5 170-180[bpm]
I6 > 180[bpm]


January
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Sun)
8/0
2
(Mon)
10/0
3
(Tue)
9/-4
4
(Wed)
8/-2
5
(Thu)
8/-4
6
(Fri)
9/-3
7
(Sat)
8/-2 09:09:36 50.52 2:03 24.57 157.5 189 49.5 5 15.3 0.3 0.9 3.0 4.8 2.5
8
(Sun)
8/-4
9
(Mon)
7/-1 10:25:31 42.76 1:38 25.99 159.8 190 48.2 6 16.0 0.4 0.7 1.6 5.9 2.3
10
(Tue)
9/-3
11
(Wed)
9/-1
12
(Thu)
6/-4
13
(Fri)
10/-3
14
(Sat)
7/-3
15
(Sun)
5/-3 09:44:14 115.80 4:34 25.31 157.1 185 45.4 5 34.9 0.8 2.3 6.5 13.8 2.8
16
(Mon)
5/-1
17
(Tue)
6/1
18
(Wed)
8/-4
19
(Thu)
8/-1
20
(Fri)
2/1
21
(Sat)
4/1
22
(Sun)
8/3
23
(Mon)
7/1
24
(Tue)
4/-2
25
(Wed)
7/-4
26
(Thu)
4/-3
27
(Fri)
5/-6
28
(Sat)
4/-4
29
(Sun)
5/-3
30
(Mon)
5/-5
31
(Tue)
8/-5
Total 209.08 8:16 66.2 1.5 3.9 11.1 24.5 7.5

February
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Wed)
11/-4
2
(Thu)
3/-5
3
(Fri)
5/-5
4
(Sat)
10/-5
5
(Sun)
8/-4
6
(Mon)
5/0
7
(Tue)
9/4
8
(Wed)
8/2
9
(Thu)
7/-3
10
(Fri)
9/-3
11
(Sat)
7/-3 10:03:39 18.13 0:44 24.73 163.9 184 50.7 5 6.8 0.1 0.2 0.5 1.3 3.0
11:00:32 17.74 0:35 29.80 159.7 182 59.8 5 4.9 0.0 0.4 0.9 1.5 0.9
12
(Sun)
8/-2
13
(Mon)
8/-3
14
(Tue)
5/2
15
(Wed)
10/3
16
(Thu)
3/2
17
(Fri)
8/-1
18
(Sat)
4/-2
19
(Sun)
7/-6 09:48:28 18.01 0:44 24.29 167.6 182 48.9 5 7.2 0.0 0.0 0.4 2.1 3.2
10:44:49 17.85 0:38 28.16 156.3 189 50.5 4 4.3 0.1 0.3 1.4 1.3 0.2
20
(Mon)
10/-4
21
(Tue)
12/-3
22
(Wed)
10/5
23
(Thu)
10/4
24
(Fri)
14/3
25
(Sat)
9/3
26
(Sun)
7/2
27
(Mon)
8/1
28
(Tue)
6/-1
29
(Wed)
3/0
Total 71.74 2:42 23.3 0.2 0.9 3.1 6.1 7.2

March
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Thu)
10/0
2
(Fri)
7/3
3
(Sat)
11/3
4
(Sun)
5/4
5
(Mon)
9/1
6
(Tue)
17/7
7
(Wed)
14/9
8
(Thu)
9/7
9
(Fri)
8/5
10
(Sat)
6/3
11
(Sun)
11/3
12
(Mon)
10/0
13
(Tue)
10/-1
14
(Wed)
10/0
15
(Thu)
11/0
16
(Fri)
10/-2
17
(Sat)
10/4
18
(Sun)
11/4
19
(Mon)
10/4
20
(Tue)
13/0
21
(Wed)
12/0
22
(Thu)
15/0
23
(Fri)
10/5
24
(Sat)
12/6
25
(Sun)
14/1
26
(Mon)
10/-1
27
(Tue)
13/-1
28
(Wed)
15/1
29
(Thu)
16/0
30
(Fri)
20/5
31
(Sat)
16/8
Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0

April
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Sun)
15/1
2
(Mon)
14/1
3
(Tue)
15/4
4
(Wed)
15/7
5
(Thu)
20/8
6
(Fri)
13/5
7
(Sat)
10/1 09:48:07 36.66 1:26 25.44 159.6 177 51.1 5 11.9 0.1 1.0 1.7 2.5 3.8
8
(Sun)
13/1
9
(Mon)
23/4
10
(Tue)
19/7
11
(Wed)
16/11
12
(Thu)
21/9
13
(Fri)
21/10
14
(Sat)
11/8
15
(Sun)
16/8 09:36:34 18.42 0:45 24.30 165.6 179 48.2 5 7.9 0.1 0.1 0.5 1.5 4.2
10:40:10 18.49 0:37 29.25 159.5 179 66.3 5 5.0 0.1 0.4 0.4 1.7 1.2
16
(Mon)
16/6
17
(Tue)
19/11
18
(Wed)
18/7
19
(Thu)
16/10
20
(Fri)
14/10
21
(Sat)
13/9
22
(Sun)
13/8
23
(Mon)
15/9
24
(Tue)
24/13
25
(Wed)
21/13
26
(Thu)
18/15
27
(Fri)
17/15
28
(Sat)
25/14
29
(Sun)
26/16 14:06:37 17.73 0:46 23.09 166.2 175 39.8 5 7.2 0.0 0.0 0.4 2.9 1.8
15:04:21 17.84 0:37 28.25 159.6 185 58.6 6 5.0 0.1 0.4 0.6 0.7 1.6
30
(Mon)
22/16
Total 109.14 4:13 37.0 0.4 2.0 3.5 9.5 12.6

May
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Tue)
20/16
2
(Wed)
18/16
3
(Thu)
18/15
4
(Fri)
21/17
5
(Sat)
26/14
6
(Sun)
25/14 05:20:34 17.84 0:44 24.28 169.5 182 42.1 6 7.4 0.0 0.1 0.3 0.9 4.4
06:20:35 18.74 0:38 29.59 152.8 180 57.6 5 3.5 0.2 0.4 0.4 0.9 0.8
7
(Mon)
23/10
8
(Tue)
23/12 05:15:42 17.76 0:44 23.70 155.1 172 44.9 4 5.0 0.2 0.3 0.5 3.3 0.0
06:11:44 18.58 0:36 30.94 143.3 167 69.2 3 2.7 0.4 0.3 0.9 0.5 0.0
9
(Wed)
21/16
10
(Thu)
21/13
11
(Fri)
21/8
12
(Sat)
20/9
13
(Sun)
20/7
14
(Mon)
23/10
15
(Tue)
19/15
16
(Wed)
26/15
17
(Thu)
27/14
18
(Fri)
23/14
19
(Sat)
24/9 04:32:45 17.80 0:44 23.76 157.6 170 45.3 4 5.1 0.1 0.3 0.4 3.6 0.0
05:37:04 15.60 0:31 29.32 135.6 161 66.5 4 1.5 0.4 0.2 0.6 0.0 0.0
20
(Sun)
24/15
21
(Mon)
24/15
22
(Tue)
15/13
23
(Wed)
25/12
24
(Thu)
26/16
25
(Fri)
21/16
26
(Sat)
25/15
27
(Sun)
26/17
28
(Mon)
25/16
29
(Tue)
25/16
30
(Wed)
23/14
31
(Thu)
23/17
Total 106.33 3:59 25.4 1.3 1.5 3.2 9.2 5.2

June
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Fri)
24/17
2
(Sat)
26/16
3
(Sun)
24/16
4
(Mon)
26/17
5
(Tue)
22/17
6
(Wed)
19/16
7
(Thu)
24/14
8
(Fri)
28/16
9
(Sat)
20/17
10
(Sun)
26/18
11
(Mon)
20/17
12
(Tue)
18/16
13
(Wed)
20/14
14
(Thu)
22/15
15
(Fri)
26/16
16
(Sat)
21/19
17
(Sun)
28/19
18
(Mon)
28/20
19
(Tue)
24/20
20
(Wed)
32/24
21
(Thu)
25/18
22
(Fri)
22/19
23
(Sat)
25/20
24
(Sun)
25/19
25
(Mon)
18/15
26
(Tue)
24/16
27
(Wed)
25/14
28
(Thu)
24/16
29
(Fri)
28/19
30
(Sat)
27/20 04:52:33 17.78 0:45 23.59 159.1 173 44.8 4 5.4 0.1 0.2 0.8 3.0 0.2
05:44:55 17.56 0:33 31.41 146.1 177 77.6 4 2.5 0.3 0.4 0.7 0.5 0.1
Total 35.34 1:18 7.9 0.4 0.6 1.4 3.5 0.3

July
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Sun)
23/19
2
(Mon)
27/19
3
(Tue)
26/21
4
(Wed)
30/20
5
(Thu)
30/23
6
(Fri)
28/22
7
(Sat)
24/21
8
(Sun)
25/19
9
(Mon)
29/20
10
(Tue)
30/21
11
(Wed)
31/23
12
(Thu)
27/25
13
(Fri)
31/23
14
(Sat)
32/24
15
(Sun)
33/26
16
(Mon)
35/26
17
(Tue)
36/27
18
(Wed)
33/26
19
(Thu)
34/24
20
(Fri)
22/18
21
(Sat)
22/17
22
(Sun)
23/18
23
(Mon)
28/20
24
(Tue)
31/21
25
(Wed)
34/23
26
(Thu)
34/23
27
(Fri)
34/25
28
(Sat)
35/26
29
(Sun)
34/26
30
(Mon)
33/26
31
(Tue)
35/24
Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0

August
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Wed)
33/23
2
(Thu)
34/24
3
(Fri)
34/24
4
(Sat)
30/24 04:53:06 56.04 2:33 21.91 141.6 175 44.1 4 9.6 1.9 1.9 1.7 1.2 0.3
07:51:27 48.51 2:18 21.07 149.6 178 37.0 4 12.7 0.6 2.6 5.3 1.1 0.0
5
(Sun)
33/24
6
(Mon)
27/25
7
(Tue)
32/23
8
(Wed)
29/23
9
(Thu)
30/21
10
(Fri)
31/22
11
(Sat)
31/24 05:09:20 17.85 0:41 25.51 156.1 172 50.0 4 5.9 0.3 0.2 0.5 3.1 0.1
06:00:40 17.61 0:34 30.39 135.4 163 75.0 4 2.1 0.7 0.4 0.2 0.1 0.0
12
(Sun)
31/24
13
(Mon)
36/23
14
(Tue)
30/25
15
(Wed)
31/25
16
(Thu)
35/24
17
(Fri)
33/26
18
(Sat)
29/25
19
(Sun)
33/23 05:22:04 17.75 0:44 23.99 155.9 173.25 38.2 4 4.9 0.2 0.2 0.4 3.1 0.1
06:12:17 17.46 0:34 30.25 144.5 173 54.7 4 2.7 0.5 0.1 0.5 0.8 0.1
20
(Mon)
34/22
21
(Tue)
34/23
22
(Wed)
34/25
23
(Thu)
34/25
24
(Fri)
34/23
25
(Sat)
34/22 04:57:15 17.81 0:42 25.04 153.5 171 53.6 4 5.5 0.2 0.2 0.3 3.7 0.0
05:48:50 17.58 0:33 31.53 135.9 166 81.8 4 2.1 0.6 0.4 0.4 0.2 0.0
26
(Sun)
34/23 04:55:51 17.80 0:42 25.23 151.0 169 53.6 4 5.3 0.3 0.1 0.5 3.7 0.0
05:48:30 17.63 0:34 30.61 137.8 167 68.2 4 2.4 0.6 0.4 0.6 0.2 0.0
27
(Mon)
34/23
28
(Tue)
33/24
29
(Wed)
33/22
30
(Thu)
34/24
31
(Fri)
33/25
Total 246.05 10:00 53.2 6.0 6.4 10.4 17.2 0.6

September
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Sat)
27/24
2
(Sun)
24/23
3
(Mon)
29/21
4
(Tue)
30/22
5
(Wed)
32/22
6
(Thu)
31/23
7
(Fri)
30/21
8
(Sat)
32/23
9
(Sun)
32/21
10
(Mon)
32/21
11
(Tue)
32/22
12
(Wed)
31/21
13
(Thu)
32/22 04:58:21 17.84 0:44 24.27 151.0 164 46.7 3 4.5 0.1 0.5 2.3 0.3 0.0
05:48:43 17.56 0:34 30.88 139.2 174 72.6 3 2.7 0.5 0.4 0.5 0.5 0.1
14
(Fri)
32/23
15
(Sat)
31/21
16
(Sun)
28/22
17
(Mon)
28/23
18
(Tue)
29/22
19
(Wed)
27/23
20
(Thu)
30/21 04:52:32 17.77 0:43 24.26 152.2 167 46.1 4 5.0 0.2 0.5 1.4 1.4 0.0
05:44:29 17.91 0:34 30.91 139.8 172 80.7 4 2.7 0.5 0.3 0.7 0.6 0.0
21
(Fri)
25/23
22
(Sat)
24/20 04:55:30 14.89 0:31 28.73 148.7 181 54.4 3 3.8 0.3 0.3 0.9 0.6 0.7
23
(Sun)
21/18
24
(Mon)
27/16
25
(Tue)
21/17
26
(Wed)
24/17
27
(Thu)
23/18 04:54:23 17.77 0:42 24.81 154.2 171 47.6 4 5.3 0.1 0.3 1.1 2.7 0.0
05:44:54 17.58 0:32 32.32 143.4 173 91.5 4 2.9 0.4 0.4 0.5 0.7 0.2
28
(Fri)
24/19
29
(Sat)
28/19 04:49:56 17.76 0:42 25.01 154.4 170 51.3 4 5.3 0.2 0.2 0.7 3.3 0.0
05:39:33 17.59 0:34 30.37 140.1 176 94.6 4 2.8 0.5 0.3 0.4 0.6 0.3
30
(Sun)
26/21
Total 156.67 5:41 35.1 2.9 3.2 8.6 10.7 1.4

October
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Mon)
31/21
2
(Tue)
25/20
3
(Wed)
22/19
4
(Thu)
28/17
5
(Fri)
27/18
6
(Sat)
26/20
7
(Sun)
21/17
8
(Mon)
21/14
9
(Tue)
22/15
10
(Wed)
21/14
11
(Thu)
24/17
12
(Fri)
22/16
13
(Sat)
23/11 05:00:34 17.78 0:42 24.93 156.1 170 48.9 4 5.6 0.1 0.3 0.9 3.3 0.0
05:51:34 17.60 0:30 34.89 156.1 173 72.5 4 4.0 0.1 0.3 1.1 1.4 0.1
14
(Sun)
20/12
15
(Mon)
25/13
16
(Tue)
21/16
17
(Wed)
22/11
18
(Thu)
19/15
19
(Fri)
19/11
20
(Sat)
21/12 06:37:15 32.27 1:10 27.45 148.9 175 55.0 4 8.3 0.5 1.5 2.5 1.1 0.7
08:15:35 45.16 2:13 20.24 154.0 174 52.2 5 15.7 0.5 1.6 3.6 4.4 1.8
11:22:13 32.69 1:22 23.85 148.6 170 45.2 4 10.0 0.8 1.7 3.6 1.2 0.0
21
(Sun)
25/10
22
(Mon)
23/11
23
(Tue)
21/13
24
(Wed)
19/9
25
(Thu)
18/12
26
(Fri)
21/9
27
(Sat)
18/14 05:00:29 22.37 1:01 21.81 139.9 170 49.6 4 4.9 0.8 0.5 0.6 2.0 0.0
06:11:34 5.02 0:17 17.33 98.8 119 84.1 0 0.2 0.1 0.0 0.0 0.0 0.0
06:42:32 32.84 1:10 27.92 146.8 171 53.4 4 7.7 0.5 0.7 2.3 2.3 0.0
28
(Sun)
15/12
29
(Mon)
21/11
30
(Tue)
15/7 05:09:21 17.78 0:42 25.01 155.3 165 46.7 4 5.4 0.1 0.2 1.3 2.2 0.0
06:00:13 17.81 0:33 32.29 139.1 160 73.5 4 2.3 0.6 0.6 0.4 0.0 0.0
31
(Wed)
16/8
Total 241.32 9:44 64.1 4.1 7.5 16.1 17.9 2.6

November
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Thu)
17/6
2
(Fri)
17/6
3
(Sat)
16/9 06:09:06 17.81 0:44 24.17 153.5 168 45.1 4 5.3 0.1 0.5 0.8 2.9 0.0
07:01:40 17.88 0:34 31.06 143.2 170 69.0 4 3.0 0.5 0.6 0.8 0.4 0.0
4
(Sun)
18/4
5
(Mon)
14/7
6
(Tue)
14/11
7
(Wed)
19/9
8
(Thu)
19/6
9
(Fri)
18/9
10
(Sat)
19/6
11
(Sun)
13/8
12
(Mon)
19/12
13
(Tue)
17/8
14
(Wed)
16/6
15
(Thu)
14/2
16
(Fri)
15/3
17
(Sat)
15/5
18
(Sun)
16/6
19
(Mon)
9/6
20
(Tue)
16/2
21
(Wed)
13/4
22
(Thu)
14/5
23
(Fri)
11/5
24
(Sat)
12/5
25
(Sun)
11/1
26
(Mon)
11/4
27
(Tue)
13/3
28
(Wed)
9/2
29
(Thu)
15/1
30
(Fri)
10/5
Total 35.69 1:18 8.3 0.6 1.1 1.5 3.2 0.0

December
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Train Iacc I1 I2 I3 I4 I5
1
(Sat)
8/2
2
(Sun)
6/-2
3
(Mon)
7/2
4
(Tue)
13/4
5
(Wed)
12/0
6
(Thu)
15/4
7
(Fri)
11/-1
8
(Sat)
14/0
9
(Sun)
9/1
10
(Mon)
8/-3
11
(Tue)
10/-4
12
(Wed)
9/-2
13
(Thu)
10/-2
14
(Fri)
10/-3
15
(Sat)
9/2
16
(Sun)
17/6
17
(Mon)
7/3
18
(Tue)
14/4
19
(Wed)
8/-1
20
(Thu)
9/-4
21
(Fri)
8/-2
22
(Sat)
8/3
23
(Sun)
7/1
24
(Mon)
7/-1
25
(Tue)
7/-3
26
(Wed)
6/-3
27
(Thu)
6/-5
28
(Fri)
5/-3
29
(Sat)
8/2
30
(Sun)
9/5
31
(Mon)
10/2
Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0

Grand Total Distance [km] Grand Total Time (hh:mm)
1211.36 47:16