Annual Riding Record (Year 2013)

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] Cond Weight [kg] RstHR [bpm] 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)
61.8 60 09:52:04 17.85 0:43 24.35 156.6 173 50.2 4 5.9 0.1 0.4 1.1 2.7 0.2
10:45:56 17.55 0:36 28.49 151.6 189 67.1 4 4.1 0.2 0.5 1.3 0.8 0.2
2
(Wed)
61.2 60 09:44:22 17.78 0:46 22.76 162.3 175 40.7 5 7.5 0.0 0.1 0.8 3.4 1.0
10:40:46 17.66 0:35 30.07 152.7 178 77.8 4 4.6 0.3 0.4 1.0 1.2 0.7
3
(Thu)
4
(Fri)
5
(Sat)
6
(Sun)
9/-5
7
(Mon)
8/-4
8
(Tue)
10/-2
9
(Wed)
8/1
10
(Thu)
7/0
11
(Fri)
7/-4
12
(Sat)
8/-4
13
(Sun)
12/-2 61.4 60 10:13:59 54.93 2:08 25.66 153.3 178 49.0 5 17.7 0.6 2.1 4.5 5.0 1.8
14
(Mon)
6/1
15
(Tue)
6/-3
16
(Wed)
5/-1
17
(Thu)
7/-3
18
(Fri)
5/-3
19
(Sat)
8/-4
20
(Sun)
9/-3
21
(Mon)
8/-3
22
(Tue)
10/2
23
(Wed)
7/2
24
(Thu)
9/2
25
(Fri)
12/-1
26
(Sat)
7/-3
27
(Sun)
8/-3
28
(Mon)
9/0
29
(Tue)
11/-4
30
(Wed)
13/-1
31
(Thu)
8/-3
Total 125.77 4:51 39.8 1.2 3.6 8.6 13.2 3.9

February
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
11/-2
2
(Sat)
19/5
3
(Sun)
12/1 61.6 60 09:03:35 14.75 0:35 25.27 158.4 172 43.3 4 4.9 0.1 0.2 0.8 2.6 0.2
09:46:20 12.45 0:27 26.77 157.2 176 50.3 5 3.5 0.0 0.5 0.6 0.5 1.2
10:17:50 12.43 0:26 27.91 153.4 172 53.1 4 3.6 0.1 0.4 1.3 0.8 0.0
4
(Mon)
12/3
5
(Tue)
11/1
6
(Wed)
7/0
7
(Thu)
10/2
8
(Fri)
6/-1
9
(Sat)
8/-2
10
(Sun)
9/0
11
(Mon)
7/-2
12
(Tue)
6/-5
13
(Wed)
11/0
14
(Thu)
9/-2
15
(Fri)
7/2
16
(Sat)
5/-2
17
(Sun)
18
(Mon)
6/-2
19
(Tue)
6/0
20
(Wed)
7/-2
21
(Thu)
7/-4
22
(Fri)
8/-4
23
(Sat)
9/-3
24
(Sun)
8/-2
25
(Mon)
7/-5
26
(Tue)
9/-5
27
(Wed)
10/2
28
(Thu)
15/1
Total 39.63 1:29 12.0 0.2 1.2 2.6 3.9 1.4

March
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
17/3
2
(Sat)
11/1
3
(Sun)
9/-2
4
(Mon)
8/2
5
(Tue)
12/0
6
(Wed)
15/0
7
(Thu)
18/2
8
(Fri)
22/5
9
(Sat)
23/9
10
(Sun)
26/6
11
(Mon)
12/2
12
(Tue)
15/0
13
(Wed)
21/4
14
(Thu)
14/5
15
(Fri)
13/3
16
(Sat)
18/3
17
(Sun)
16/2
18
(Mon)
20/10
19
(Tue)
24/13
20
(Wed)
21/14
21
(Thu)
13/6
22
(Fri)
18/6
23
(Sat)
16/7
24
(Sun)
13/8
25
(Mon)
10/8
26
(Tue)
11/2
27
(Wed)
9/5
28
(Thu)
21/7
29
(Fri)
20/10
30
(Sat)
10/7
31
(Sun)
9/6
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] Cond Weight [kg] RstHR [bpm] 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)
15/4
2
(Tue)
11/7
3
(Wed)
16/11
4
(Thu)
20/6
5
(Fri)
21/10
6
(Sat)
18/11
7
(Sun)
23/10
8
(Mon)
19/6
9
(Tue)
22/6
10
(Wed)
16/8
11
(Thu)
11/5
12
(Fri)
16/2
13
(Sat)
15/3 62.0 65 05:36:06 17.77 0:46 22.80 157.5 174 45.1 4 6.0 0.0 0.4 0.8 3.7 0.0
06:30:47 17.87 0:35 29.83 143.2 170 64.1 4 2.8 0.4 0.6 0.4 0.5 0.0
14
(Sun)
22/5
15
(Mon)
22/12
16
(Tue)
20/8
17
(Wed)
24/11
18
(Thu)
23/12
19
(Fri)
19/8
20
(Sat)
9/6
21
(Sun)
10/5
22
(Mon)
14/3
23
(Tue)
18/4
24
(Wed)
17/12
25
(Thu)
21/12
26
(Fri)
23/10
27
(Sat)
21/7
28
(Sun)
20/7 62.0 65 05:13:52 17.79 0:46 23.06 157.3 171 42.1 4 5.9 0.1 0.4 1.1 3.1 0.0
06:07:36 17.61 0:34 30.71 147.0 186 74.7 4 3.2 0.3 0.4 0.8 0.8 0.0
29
(Mon)
21/8
30
(Tue)
23/14
Total 71.03 2:43 17.9 0.9 1.9 3.1 8.1 0.1

May
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
17/12
2
(Thu)
17/8
3
(Fri)
17/8
4
(Sat)
19/8
5
(Sun)
22/9
6
(Mon)
26/11
7
(Tue)
19/10
8
(Wed)
23/5
9
(Thu)
23/9
10
(Fri)
28/13
11
(Sat)
19/16
12
(Sun)
25/16
13
(Mon)
22/15
14
(Tue)
28/15
15
(Wed)
25/17
16
(Thu)
24/15
17
(Fri)
22/12
18
(Sat)
24/12 63.0 65 04:55:33 17.80 0:45 23.57 156.8 170 43.8 4 5.9 0.1 0.3 0.7 3.7 0.0
05:48:26 17.86 0:33 31.86 144.4 167 78.0 3 2.7 0.3 0.5 0.9 0.3 0.0
19
(Sun)
22/15 63.0 65 04:58:17 17.78 0:43 24.65 154.1 174 44.7 4 5.2 0.1 0.4 1.0 1.9 0.4
05:49:24 17.86 0:33 31.65 145.8 173 65.3 4 3.0 0.3 0.5 0.4 0.8 0.2
20
(Mon)
21/15
21
(Tue)
26/19
22
(Wed)
27/18
23
(Thu)
26/17
24
(Fri)
28/15
25
(Sat)
22/14 63.0 65 05:04:09 17.81 0:41 25.93 158.2 171 49.2 4 5.7 0.1 0.2 0.5 3.4 0.1
05:53:20 17.88 0:33 31.82 149.0 175 76.2 4 3.4 0.2 0.5 0.7 0.8 0.3
26
(Sun)
25/17
27
(Mon)
25/18
28
(Tue)
23/18
29
(Wed)
22/19
30
(Thu)
22/19
31
(Fri)
27/18
Total 106.98 3:50 25.9 1.2 2.5 4.2 11.0 0.9

June
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
26/16
2
(Sun)
23/17
3
(Mon)
25/14
4
(Tue)
28/15
5
(Wed)
27/17
6
(Thu)
7
(Fri)
24/18
8
(Sat)
25/18
9
(Sun)
29/16 62.5 65 04:57:31 17.87 0:43 24.80 162.2 179 47.8 5 6.8 0.0 0.2 0.6 1.5 2.8
05:47:59 17.87 0:33 32.37 157.5 175 82.5 4 4.2 0.0 0.5 1.0 1.3 0.4
10
(Mon)
24/20
11
(Tue)
22/19
12
(Wed)
21/18
13
(Thu)
21/20
14
(Fri)
27/20
15
(Sat)
29/23
16
(Sun)
26/20
17
(Mon)
29/21
18
(Tue)
30/22
19
(Wed)
29/23
20
(Thu)
23/20
21
(Fri)
22/19
22
(Sat)
26/16
23
(Sun)
26/19
24
(Mon)
27/19
25
(Tue)
24/21
26
(Wed)
21/19
27
(Thu)
26/17
28
(Fri)
26/19
29
(Sat)
27/19
30
(Sun)
27/21
Total 35.73 1:16 11.1 0.0 0.7 1.6 2.8 3.2

July
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
26/21
2
(Tue)
27/18
3
(Wed)
26/20
4
(Thu)
26/21
5
(Fri)
29/23
6
(Sat)
32/27 61.8 65 04:57:51 17.86 0:44 23.82 162.2 179 43.6 5 7.0 0.1 0.2 0.7 2.0 2.2
05:49:44 2.46 0:07 19.39 156.5 174 65.7 3 1.3 0.1 0.1 0.1 0.5 0.3
06:02:26 17.98 0:34 31.23 151.5 176 70.8 3 3.6 0.1 0.6 1.1 0.8 0.2
7
(Sun)
34/25
8
(Mon)
35/25
9
(Tue)
34/23
10
(Wed)
35/25 62.3 65 05:06:28 17.74 0:43 24.22 160.6 173 43.1 5 6.5 0.1 0.3 0.5 3.1 0.7
05:58:16 17.82 0:33 31.54 155.3 180 72.8 5 4.3 0.1 0.4 0.7 1.2 0.8
11
(Thu)
35/25
12
(Fri)
36/26
13
(Sat)
32/25 62.8 65 05:01:17 17.74 0:43 24.63 156.6 173 45.8 4 5.4 0.1 0.2 0.6 2.9 0.2
05:50:05 17.81 0:31 34.04 151.6 170 77.4 4 3.3 0.2 0.2 1.4 0.8 0.0
14
(Sun)
34/25 62.4 65 05:06:48 17.74 0:43 24.37 148.8 169 50.8 4 4.2 0.3 0.5 1.0 1.5 0.0
05:56:48 17.84 0:32 32.74 146.8 175 64.5 4 3.0 0.3 0.6 0.6 0.6 0.2
15
(Mon)
34/24
16
(Tue)
28/23
17
(Wed)
28/22
18
(Thu)
33/23
19
(Fri)
31/23
20
(Sat)
28/22 63.3 65 04:39:46 17.76 0:42 25.12 158.9 174 49.9 4 6.0 0.1 0.2 0.3 3.6 0.2
05:29:05 17.86 0:33 32.18 145.9 175 76.4 4 2.9 0.3 0.6 0.4 0.5 0.5
21
(Sun)
30/21
22
(Mon)
29/23
23
(Tue)
32/24
24
(Wed)
26/23
25
(Thu)
27/22
26
(Fri)
31/24
27
(Sat)
31/24
28
(Sun)
31/21
29
(Mon)
26/24
30
(Tue)
31/23
31
(Wed)
30/24
Total 180.60 6:31 47.4 1.7 4.0 7.3 17.4 5.1

August
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
30/24
2
(Fri)
29/23
3
(Sat)
29/23
4
(Sun)
30/22 62.6 65 05:01:03 17.74 0:43 24.67 158.1 171 48.9 4 5.8 0.1 0.3 0.6 3.6 0.1
05:51:06 17.86 0:34 31.46 149.1 172 66.4 4 3.3 0.2 0.5 0.7 0.9 0.1
5
(Mon)
32/24
6
(Tue)
31/23
7
(Wed)
34/23
8
(Thu)
34/24
9
(Fri)
35/26
10
(Sat)
37/27 63.0 65 04:58:03 17.74 0:43 24.68 156.6 172 49.7 4 5.4 0.1 0.2 0.4 3.7 0.0
05:47:26 2.91 0:08 21.10 154.9 177 70.7 4 1.6 0.1 0.0 0.1 0.4 0.4
06:02:07 17.90 0:35 30.58 145.5 176 66.3 4 3.3 0.4 0.2 0.6 0.9 0.3
11
(Sun)
36/27 63.4 65 04:58:24 17.86 0:43 24.79 153.8 170 48.0 4 5.3 0.2 0.1 0.7 3.3 0.0
05:49:42 17.92 0:33 32.15 149.5 179 71.6 3 3.4 0.2 0.4 0.8 0.8 0.4
12
(Mon)
35/26
13
(Tue)
33/25
14
(Wed)
34/24
15
(Thu)
34/23
16
(Fri)
33/24 62.4 65 05:19:49 17.77 0:42 25.03 155.7 173 48.8 4 5.3 0.1 0.3 1.0 2.1 0.4
06:09:38 17.87 0:32 32.73 150.7 181 76.2 4 3.6 0.2 0.6 0.8 0.8 0.2
17
(Sat)
32/24 61.9 65 04:36:34 17.77 0:42 24.95 151.9 170 52.5 4 4.9 0.2 0.2 0.9 2.2 0.0
05:27:59 17.60 0:33 31.62 141.8 166 79.5 4 2.3 0.3 0.6 0.7 0.1 0.0
18
(Sun)
33/24 62.4 65 04:54:22 17.78 0:41 25.42 152.0 167 54.7 4 4.6 0.2 0.2 1.5 1.3 0.0
05:43:45 17.82 0:33 31.91 142.1 170 88.8 4 2.6 0.4 0.4 0.6 0.6 0.0
19
(Mon)
34/25
20
(Tue)
35/25
21
(Wed)
32/26
22
(Thu)
33/24
23
(Fri)
33/25 61.9 65 04:52:20 17.77 0:42 25.02 155.6 171 49.2 4 5.6 0.1 0.2 0.4 3.9 0.0
05:43:30 17.86 0:33 31.69 144.8 171 83.2 4 2.8 0.3 0.5 0.5 0.6 0.0
24
(Sat)
32/24
25
(Sun)
25/23
26
(Mon)
29/20
27
(Tue)
29/19
28
(Wed)
32/20 62.4 65 04:59:17 17.77 0:42 25.04 156.7 172 51.2 4 5.1 0.0 0.2 1.3 2.0 0.0
05:46:57 17.84 0:34 31.02 143.4 171 70.4 4 2.9 0.3 0.4 0.7 0.6 0.0
29
(Thu)
32/21 61.9 65 04:59:53 17.80 0:42 25.19 153.1 169 51.2 4 5.0 0.1 0.3 1.0 2.0 0.0
05:51:38 17.85 0:34 31.29 143.1 170 77.2 3 2.7 0.3 0.5 0.8 0.3 0.0
30
(Fri)
36/23 61.9 65 04:54:59 17.80 0:41 25.99 155.1 169 49.8 4 4.9 0.1 0.2 0.7 2.6 0.0
05:42:16 17.86 0:33 31.76 144.6 172 90.8 4 2.9 0.3 0.6 0.5 0.8 0.0
31
(Sat)
36/25 61.8 65 04:57:53 17.77 0:45 23.64 145.8 163 52.2 3 3.7 0.2 1.0 1.6 0.1 0.0
05:50:37 17.91 0:34 31.29 135.1 172 88.7 3 2.0 0.5 0.3 0.3 0.3 0.0
Total 394.78 14:11 88.7 5.1 8.5 17.3 33.9 2.1

September
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
35/25 62.6 65 04:59:44 17.76 0:43 24.52 144.8 167 51.4 3 3.3 0.2 1.3 0.9 0.0 0.0
05:49:20 17.86 0:34 30.75 131.1 166 81.3 1 1.6 0.6 0.4 0.1 0.1 0.0
2
(Mon)
33/24
3
(Tue)
33/23
4
(Wed)
29/23
5
(Thu)
29/24
6
(Fri)
25/23 62.2 60 04:57:11 7.38 0:17 25.31 141.2 160 54.8 0 1.4 0.1 0.4 0.5 0.0 0.0
05:19:30 7.50 0:15 29.90 142.0 169 82.7 0 1.4 0.2 0.2 0.3 0.4 0.0
7
(Sat)
26/21
8
(Sun)
25/22
9
(Mon)
27/20
10
(Tue)
28/20 62.1 60 04:51:47 17.80 0:42 25.31 148.3 162 56.6 3 4.3 0.2 0.4 2.3 0.2 0.0
05:43:52 17.87 0:33 31.62 140.1 176 108.5 3 2.6 0.5 0.5 0.3 0.4 0.2
11
(Wed)
25/21
12
(Thu)
31/20 61.6 60 04:57:16 17.80 0:42 25.22 149.7 165 65.9 4 4.4 0.2 0.3 1.8 0.7 0.0
05:46:10 17.83 0:34 30.75 141.2 174 120.5 4 2.8 0.5 0.3 0.7 0.5 0.1
13
(Fri)
32/21
14
(Sat)
30/23 62.0 60 04:59:41 17.78 0:43 24.72 147.7 163 66.9 3 4.0 0.2 0.4 2.6 0.1 0.0
05:49:45 17.86 0:33 32.15 140.9 171 94.0 3 2.6 0.4 0.5 0.6 0.4 0.0
15
(Sun)
27/22
16
(Mon)
27/23
17
(Tue)
28/13
18
(Wed)
27/15 62.3 60 04:58:38 17.80 0:40 26.13 153.2 173 59.1 4 4.9 0.1 0.2 1.5 1.8 0.1
05:47:28 17.89 0:34 31.51 138.4 167 97.5 4 2.3 0.5 0.5 0.5 0.1 0.0
19
(Thu)
28/15
20
(Fri)
29/15
21
(Sat)
29/17 61.5 60 05:32:26 17.79 0:40 26.23 156.8 171 55.1 4 5.2 0.1 0.2 1.0 2.8 0.0
06:19:54 53.38 1:53 28.11 148.8 172 60.3 4 11.4 0.8 1.2 3.9 2.6 0.0
22
(Sun)
29/18
23
(Mon)
21/19 61.5 60 05:07:34 17.80 0:42 25.23 151.0 165 57.6 3 4.3 0.1 0.4 2.2 0.3 0.0
05:55:44 17.88 0:33 32.38 146.3 176 80.3 3 3.0 0.3 0.7 0.7 0.5 0.1
24
(Tue)
25/17
25
(Wed)
24/21
26
(Thu)
24/17
27
(Fri)
23/11 61.6 58 04:57:49 17.78 0:43 24.53 145.5 159 59.0 3 3.9 0.2 0.7 2.2 0.0 0.0
05:49:22 17.88 0:34 30.99 136.3 159 87.4 3 2.2 0.7 0.6 0.3 0.0 0.0
28
(Sat)
25/11 60.7 58 04:55:21 17.80 0:41 25.99 152.0 169 51.7 4 4.8 0.2 0.2 1.2 2.1 0.0
05:44:35 17.92 0:32 32.65 139.6 163 91.0 4 2.4 0.4 0.6 0.6 0.1 0.0
29
(Sun)
24/16
30
(Mon)
24/15
Total 371.37 13:17 72.8 6.7 10.0 24.3 13.1 0.7

October
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
23/20
2
(Wed)
27/21
3
(Thu)
27/19 61.2 58 05:02:22 17.82 0:42 25.38 149.0 165 62.9 3 4.5 0.3 0.2 2.2 0.6 0.0
05:54:00 17.89 0:34 31.04 141.7 171 76.3 3 3.0 0.5 0.3 0.9 0.4 0.0
4
(Fri)
19/17
5
(Sat)
19/16
6
(Sun)
25/19
7
(Mon)
26/20
8
(Tue)
28/18 61.8 58 05:10:18 17.82 0:41 26.06 152.0 165 60.9 4 4.7 0.2 0.3 2.0 0.8 0.0
05:59:50 17.92 0:34 30.96 140.7 169 86.6 3 2.9 0.5 0.5 0.8 0.4 0.0
9
(Wed)
27/21 61.9 58 05:00:33 17.81 0:40 26.54 151.1 165 58.1 4 4.4 0.2 0.2 1.8 0.9 0.0
05:47:53 17.87 0:33 32.09 137.6 176 101.3 0 2.3 0.5 0.3 0.4 0.2 0.1
10
(Thu)
26/20
11
(Fri)
31/21 61.4 58 05:00:46 5.51 0:12 26.31 126.3 156 118.1 0 0.7 0.3 0.2 0.1 0.0 0.0
12
(Sat)
29/19 62.3 58 05:03:09 17.73 0:43 24.23 138.2 154 58.5 2 2.9 0.4 1.5 0.2 0.0 0.0
05:54:05 17.88 0:34 31.49 131.9 159 88.0 0 1.8 0.6 0.4 0.3 0.0 0.0
13
(Sun)
24/12 61.6 58 05:01:01 17.80 0:42 25.07 143.2 155 64.8 2 3.3 0.2 1.6 0.5 0.0 0.0
05:50:05 17.88 0:33 31.62 129.6 159 89.6 0 1.6 0.6 0.4 0.2 0.0 0.0
14
(Mon)
23/12 61.5 58 05:03:14 17.82 0:44 24.09 140.5 158 57.8 2 2.9 0.4 1.2 0.4 0.0 0.0
05:52:11 17.88 0:36 29.58 116.4 148 118.7 1 0.9 0.6 0.1 0.0 0.0 0.0
15
(Tue)
19/16
16
(Wed)
24/15
17
(Thu)
19/11
18
(Fri)
19/14 61.2 58 05:10:34 17.80 0:42 25.35 149.6 159 52.2 3 4.0 0.1 0.7 2.4 0.0 0.0
05:58:15 17.95 0:34 31.53 137.6 163 85.8 0 2.4 0.6 0.6 0.5 0.1 0.0
19
(Sat)
17/13
20
(Sun)
16/13
21
(Mon)
20/13
22
(Tue)
17/15
23
(Wed)
17/15
24
(Thu)
16/14
25
(Fri)
19/15
26
(Sat)
17/12
27
(Sun)
20/9 61.6 58 05:06:14 17.79 0:42 24.99 149.0 163 48.7 3 4.4 0.2 0.5 2.7 0.2 0.0
05:58:28 17.87 0:34 30.79 136.9 158 75.1 0 2.2 0.5 0.6 0.6 0.0 0.0
28
(Mon)
18/8
29
(Tue)
15/10
30
(Wed)
20/13
31
(Thu)
19/8
Total 291.06 10:27 48.7 6.6 9.5 16.1 3.5 0.2

November
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
19/10
2
(Sat)
17/11 60.9 58 04:58:49 17.80 0:42 25.38 150.6 163 53.1 3 4.6 0.2 0.3 2.6 0.2 0.0
05:49:52 17.92 0:33 31.69 139.1 166 79.6 0 2.4 0.5 0.4 0.5 0.4 0.0
3
(Sun)
19/12
4
(Mon)
17/14
5
(Tue)
18/7
6
(Wed)
19/7 61.5 58 04:57:15 17.78 0:41 25.42 151.7 165 54.3 4 4.7 0.2 0.3 1.9 0.7 0.0
05:47:06 17.86 0:34 31.02 140.2 166 76.0 0 2.7 0.5 0.5 0.6 0.3 0.0
7
(Thu)
15/11
8
(Fri)
19/7 61.2 58 04:56:21 17.80 0:42 25.19 150.8 165 52.4 3 4.7 0.2 0.3 2.4 0.6 0.0
05:47:42 17.86 0:34 31.16 139.1 162 76.6 0 2.5 0.5 0.5 0.8 0.1 0.0
9
(Sat)
13/7 61.8 58 05:21:42 17.78 0:41 25.89 151.8 163 49.5 3 4.3 0.1 0.2 2.9 0.1 0.0
06:10:03 17.87 0:34 31.46 138.9 158 77.4 0 2.4 0.3 0.8 0.6 0.0 0.0
10
(Sun)
19/10
11
(Mon)
15/7
12
(Tue)
12/4
13
(Wed)
11/1
14
(Thu)
13/1
15
(Fri)
10/7
16
(Sat)
16/4
17
(Sun)
17/5 60.2 58 05:07:40 17.79 0:44 23.91 149.6 163 49.3 3 4.6 0.2 0.5 2.8 0.1 0.0
06:01:38 17.87 0:36 29.12 133.7 161 92.4 1 2.2 0.7 0.5 0.4 0.0 0.0
18
(Mon)
18/6
19
(Tue)
15/4
20
(Wed)
15/3
21
(Thu)
15/2
22
(Fri)
15/2
23
(Sat)
15/3
24
(Sun)
15/3
25
(Mon)
15/6
26
(Tue)
18/7
27
(Wed)
15/5
28
(Thu)
18/6 61.3 60 05:02:10 17.77 0:43 24.39 147.3 163 50.7 3 4.0 0.2 0.6 2.2 0.0 0.0
05:54:01 17.85 0:35 29.88 135.6 160 95.8 3 2.3 0.4 0.4 1.1 0.0 0.0
29
(Fri)
13/1
30
(Sat)
61.9 60 05:08:25 17.78 0:45 23.69 143.2 156 50.7 2 3.4 0.3 1.7 0.4 0.0 0.0
06:00:37 17.98 0:38 27.84 122.6 185 86.1 1 1.9 0.5 0.2 0.1 0.2 0.3
Total 249.72 9:09 46.7 4.8 7.2 19.3 2.7 0.3

December
Day and Condition Training Data Comment
Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] 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)
14/0
2
(Mon)
14/2
3
(Tue)
14/2 61.0 60 04:31:33 17.78 0:44 24.07 145.4 158 48.7 3 3.8 0.3 0.9 1.5 0.0 0.0
05:24:48 17.82 0:37 28.35 129.2 159 80.1 1 1.8 0.6 0.5 0.3 0.0 0.0
4
(Wed)
13/4
5
(Thu)
15/4
6
(Fri)
14/3
7
(Sat)
13/2
8
(Sun)
10/3
9
(Mon)
10/1
10
(Tue)
11/3
11
(Wed)
12/0
12
(Thu)
11/1
13
(Fri)
14/-1
14
(Sat)
10/-1
15
(Sun)
9/-2
16
(Mon)
11/-1
17
(Tue)
11/2
18
(Wed)
6/2
19
(Thu)
7/2
20
(Fri)
7/3
21
(Sat)
10/-1
22
(Sun)
10/-1
23
(Mon)
7/-3 60.9 60 05:12:12 14.93 0:36 24.70 150.1 160 46.9 3 3.9 0.1 0.3 2.5 0.0 0.0
05:57:02 15.02 0:31 29.06 135.7 157 78.2 0 1.8 0.6 0.4 0.3 0.0 0.0
24
(Tue)
11/-1
25
(Wed)
9/-2
26
(Thu)
8/0
27
(Fri)
8/1
28
(Sat)
7/-2
29
(Sun)
8/-4 61.3 60 05:17:46 9.03 0:21 24.94 143.0 160 50.6 0 2.0 0.2 0.6 0.7 0.0 0.0
05:48:45 9.09 0:18 30.30 147.9 167 82.3 0 2.0 0.2 0.3 0.7 0.2 0.0
30
(Mon)
10/-4 61.7 60 05:11:35 9.81 0:22 25.60 142.4 159 49.4 3 2.1 0.3 0.3 1.1 0.0 0.0
05:43:40 9.80 0:19 30.56 148.0 159 66.5 3 1.8 0.1 0.4 1.0 0.0 0.0
31
(Tue)
11/-2 61.5 60 05:41:50 17.80 0:45 23.51 145.9 160 46.5 3 4.1 0.2 0.8 2.2 0.0 0.0
06:38:12 17.86 0:39 26.89 125.7 149 72.5 1 1.7 0.7 0.8 0.0 0.0 0.0
Total 138.94 5:16 24.9 3.2 5.5 10.3 0.2 0.0

Grand Total Distance [km] Grand Total Time (hh:mm)
2005.61 73:06