Carl Brewer
Description Distance Specifics Weekly total Running total


Prep for Melb->Warnambool






Km


25/8/03 Mon Recovery day 40 E1 440 440

Tues Base 60 E1/E2


Wed Sprints 40 5 x HS, 5 x FS


Thur Base 70 E1/E2


Fri Pre-race 30 E1 + 3 15s sprints


Sat Race 100 ITT + base


Sun Race 100 Club Champ RR















01/09/03 Mon Recovery day 40 E1 490 930

Tues Base 65 E1/E2


Wed Sprints/VO2max 40 5 x HS, 5 x FS + 8 x (15s MAX/45s RR)


Thur Base 75 E1/E2


Fri Pre-race 40 E1 + 5 x 15s sprints


Sat Race 150 Modella RR + 50km E1


Sun Race 80 METEC crit + 50km















08/09/03 Mon Recovery day 40 E1 520 1450

Tues Base 70 E1/E2 + 2 x 10min E3


Wed Sprints/VO2 MAX 40 10 x FS, 4 x (75s MAX/5min WR) 20 mins E1


Thur Base 80 E1/E2


Fri Pre-race 40 E1 + 5 x 15s sprints


Sat Race 150 Modella RR + 50km E1


Sun Base 100 E1















15/09/03 Mon Recovery day 30 REC 370 1820

Tues Explosive power 40 5 hillsprints, 5 downhill sprints


Wed VO2 max 40 2 x 5 mins MAX/5 min RR (very high cadence)


Thur Base 80 E1/E2


Fri Pre-race 30 E1 + 4 x 15s sprints


Sat Base 100 E1


Sun Base 50 E1








22/09/03 Mon Recovery day 30 REC 390 2210

Tues Base 50 E1/E2


Wed E3 efforts 40 2 x 20 mins E2


Thur Base 70 E1/E2


Fri Pre-race 30 E1 + 5 x 15s sprints


Sat Race 120 Sommers RR (maybe ...)


Sun Race 50 Hill climb Champs








29/09/03 Mon Recovery day 30 REC 380 2590

Tues Base 55 5 x FS, 5 x DHS + rest in E1


Wed E3 efforts 40 1 x 30 min E3


Thur Base 65 E1


Fri Pre-race 30 E1 + 5 15s sprints


Sat Race 100 Crib Pt (yeah right .....)


Sun Race 60 Glenvale Crit








06/10/03 Mon Recovery day 30 REC 472 3062

Tues Base 40 E1


Wed VO2 max 30 6 x (15s max/45s RR), 4 x (75s MAX/5min WR), 20 mins E1/REC


Thur Base 45 E1


Fri Pre-race 30 E1 + 5 15s sprints


Sat Race 267 Melb->Warnambool


Sun Recovery day 30 REC