Annual Riding Record (Year 2009)

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 Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Thu) 10/0
2(Fri) 10/-1 11:56 67.57 2:25 27.96 F2 152.8 176 16.6 0.6 2.3 6.8 4.9 0.5
3(Sat) 10/-1 11:13 69.40 2:25 28.72 F3 154.0 178 17.5 0.7 2.1 4.7 6.2 2.2
4(Sun) 10/2
5(Mon) 11/3
6(Tue) 11/3
7(Wed) 9/4
8(Thu) 9/0
9(Fri) 7/1
10(Sat) 8/1
11(Sun) 10/-1
12(Mon) 10/-1 13:11 45.57 1:30 30.38 F1 158.9 170 10.9 0.0 0.5 3.8 5.8 0.1 trainer
13(Tue) 9/-3
14(Wed) 9/-2
15(Thu) 6/2
16(Fri) 7/-3
17(Sat) 11/-4
18(Sun) 7/1
19(Mon) 15/4
20(Tue) 9/3
21(Wed) 8/2
22(Thu) 6/4
23(Fri) 15/7
24(Sat) 12/4
25(Sun) 9/0
26(Mon) 9/-3
27(Tue) 11/-2
28(Wed) 8/3
29(Thu) 11/5
30(Fri) 10/7
31(Sat) 8/6
Total 182.54 6:20 45.0 1.3 4.9 15.3 16.9 2.8

February
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Sun) 9/6
2(Mon) 9/3
3(Tue) 14/0
4(Wed) 9/5
5(Thu) 9/2
6(Fri) 10/1
7(Sat) 10/1 10:27 67.68 2:36 26.03 F2 155.5 178
8(Sun) 10/1
9(Mon) 7/1
10(Tue) 14/0
11(Wed) 7/3
12(Thu) 15/3
13(Fri) 15/8
14(Sat) 20/8
15(Sun) 16/6 09:42 67.57 2:24 28.15 F3 156.3 181 20.0 0.5 1.6 4.4 8.9 2.8
16(Mon) 14/6
17(Tue) 8/0
18(Wed) 9/2
19(Thu) 9/2
20(Fri) 10/1
21(Sat) 8/3
22(Sun) 12/-1
23(Mon) 7/4
24(Tue) 6/2
25(Wed) 10/4
26(Thu) 9/6
27(Fri) 4/1
28(Sat) 10/3
Total 135.25 5:00 20.0 0.5 1.6 4.4 8.9 2.8

March
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Sun) 9/4 11:25 22.62 0:50 27.14 F2 155.7 177 6.6 0.0 0.2 1.8 3.7 0.5
2(Mon) 8/3 20:50 16.18 0:38 25.55 F2 155.6 182 4.3 0.0 0.7 1.6 1.0 0.7
3(Tue) 5/1
4(Wed) 10/1
5(Thu) 10/5
6(Fri) 9/5
7(Sat) 13/8 11:38 66.54 2:24 27.73 F3 149.4 178 16.9 1.0 3.4 6.0 3.9 0.9
8(Sun) 10/7
9(Mon) 13/5
10(Tue) 16/8
11(Wed) 11/3
12(Thu) 11/1
13(Fri) 12/2
14(Sat) 14/10
15(Sun) 12/3
16(Mon) 15/2
17(Tue) 18/4
18(Wed) 20/6
19(Thu) 23/6
20(Fri) 18/13
21(Sat) 14/6
22(Sun) 18/7
23(Mon) 13/11
24(Tue) 10/6
25(Wed) 9/6
26(Thu) 12/4
27(Fri) 11/-1
28(Sat) 10/3
29(Sun) 13/2
30(Mon) 13/4
31(Tue) 13/7
Total 105.34 3:52 27.8 1.0 4.3 9.4 8.6 2.1

April
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Sun) 12/7
2(Mon) 14/7
3(Tue) 16/6
4(Wed) 17/7
5(Thu) 19/8
6(Fri) 20/5
7(Sat) 21/10
8(Sun) 21/9
9(Mon) 24/9
10(Tue) 25/9
11(Wed) 25/10
12(Thu) 20/11
13(Fri) 25/12
14(Sat) 21/14
15(Sun) 23/15
16(Mon) 21/11
17(Tue) 12/11
18(Wed) 21/11
19(Thu) 22/11
20(Fri) 19/12
21(Sat) 18/15
22(Sun) 23/15
23(Mon) 19/13
24(Tue) 16/10
25(Wed) 12/9
26(Thu) 22/13
27(Fri) 17/8
28(Sat) 18/8 05:32 25.46 0:56 27.28 F1 147.3 164 4.8 0.4 1.4 2.2 0.4 0.0
29(Sun) 22/10
30(Mon) 25/10
Total 25.46 0:56 4.8 0.4 1.4 2.2 0.4 0.0

May
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Fri) 22/11
2(Sat) 22/11
3(Sun) 22/11
4(Mon) 20/17
5(Tue) 25/15
6(Wed) 27/17
7(Thu) 29/17
8(Fri) 19/15
9(Sat) 26/15
10(Sun) 28/16
11(Mon) 25/17
12(Tue) 25/18 04:51 30.08 1:03 28.65 F2 153.4 175 6.9 0.3 0.8 1.7 2.9 0.6
13(Wed) 25/17
14(Thu) 19/10
15(Fri) 21/12
16(Sat) 19/14
17(Sun) 21/17
18(Mon) 27/18
19(Tue) 27/17
20(Wed) 28/17
21(Thu) 29/17
22(Fri) 25/22
23(Sat) 27/18
24(Sun) 25/18
25(Mon) 27/16
26(Tue) 27/16
27(Wed) 25/17 05:14 29.93 1:03 28.50 F3 159.2 183 8.3 0.1 0.6 1.4 3.4 2.0
28(Thu) 19/18
29(Fri) 18/16
30(Sat) 18/16
31(Sun) 18/16
Total 60.01 2:06 15.2 0.4 1.4 3.1 6.3 2.6

June
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Mon) 20/16
2(Tue) 26/14
3(Wed) 24/18
4(Thu) 23/19 05:10 29.93 1:04 28.06 F2 154.1 172 6.9 0.2 0.9 2.4 2.7 0.2
5(Fri) 22/18
6(Sat) 24/18
7(Sun) 25/20
8(Mon) 25/20
9(Tue) 25/20
10(Wed) 25/20
11(Thu) 24/19
12(Fri) 28/18 04:55 29.92 1:05 27.62 F2 151.5 185 6.8 0.3 0.8 1.6 2.6 0.7
13(Sat) 27/18
14(Sun) 25/19
15(Mon) 23/18
16(Tue) 22/17
17(Wed) 24/18
18(Thu) 21/19
19(Fri) 27/19
20(Sat) 27/19
21(Sun) 24/21
22(Mon) 25/22
23(Tue) 31/23
24(Wed) 27/23
25(Thu) 28/22 05:07 29.93 1:06 27.21 F2 145.4 175 5.6 0.6 1.3 1.7 1.2 0.2
26(Fri) 32/22
27(Sat) 28/20
28(Sun) 26/22 05:01 69.30 2:23 29.08 F3 155.1 187 17.8 0.7 1.9 5.1 5.4 2.1
29(Mon) 30/21
30(Tue) 25/21
Total 159.08 5:38 37.1 1.8 4.9 10.8 11.9 3.2

July
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Wed) 24/21
2(Thu) 22/20
3(Fri) 25/20
4(Sat) 28/21
5(Sun) 27/21
6(Mon) 24/21
7(Tue) 31/22
8(Wed) 27/24
9(Thu) 30/23
10(Fri) 29/28
11(Sat) 26/23
12(Sun) 29/21
13(Mon) 32/22
14(Tue) 32/23 05:07 32.29 1:07 28.92 F2 156.9 174 7.9 0.2 0.6 2.3 3.9 0.3
15(Wed) 34/24
16(Thu) 34/26
17(Fri) 28/23
18(Sat) 30/25
19(Sun) 33/24
20(Mon) 30/24
21(Tue) 25/22
22(Wed) 26/21
23(Thu) 27/23
24(Fri) 27/25
25(Sat) 32/24
26(Sun) 34/25
27(Mon) 31/26
28(Tue) 28/24
29(Wed) 31/26
30(Thu) 33/26
31(Fri) 30/23
Total 32.29 1:07 7.9 0.2 0.6 2.3 3.9 0.3

August
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Sat) 29/23
2(Sun) 25/22
3(Mon) 30/23
4(Tue) 29/23
5(Wed) 31/25
6(Thu) 30/25
7(Fri) 32/25
8(Sat) 29/24
9(Sun) 29/24
10(Mon) 29/25
11(Tue) 28/25
12(Wed) 31/24 05:19 30.26 1:03 28.82 F3 157.1 175 7.8 0.2 0.3 1.5 4.2 0.9
13(Thu) 33/23
14(Fri) 34/27 04:59 29.03 1:00 29.03 F3+ 163.8 191 9.5 0.0 0.2 1.4 2.4 3.6
15(Sat) 30/23
16(Sun) 29/23 04:38 26.68 1:03 25.41 F1 136.6 167 4.4 1.1 1.1 1.0 0.3 0.0
17(Mon) 30/22
18(Tue) 30/24 05:07 30.31 1:05 27.98 F2 148.7 174 6.2 0.4 1.1 2.6 1.3 0.3
19(Wed) 31/24
20(Thu) 30/24 05:02 30.21 1:05 27.89 F1 142.6 165 4.8 0.7 1.4 1.9 0.3 0.0
21(Fri) 28/23
22(Sat) 32/25
23(Sun) 28/23
24(Mon) 30/21
25(Tue) 28/20
26(Wed) 27/22
27(Thu) 30/19
28(Fri) 32/22
29(Sat) 32/24
30(Sun) 25/21
31(Mon) 19/18
Total 146.49 5:16 32.7 2.4 4.1 8.4 8.5 4.8

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

October
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Thu) 24/18
2(Fri) 19/17
3(Sat) 24/19
4(Sun) 26/19
5(Mon) 20/17
6(Tue) 18/17
7(Wed) 18/17
8(Thu) 26/15
9(Fri) 22/16
10(Sat) 20/15
11(Sun) 23/10
12(Mon) 23/10
13(Tue) 25/15 05:11 32.29 1:12 26.91 F2 155.9 172 10.0 0.3 0.8 3.0 4.9 0.2
14(Wed) 22/13
15(Thu) 21/13
16(Fri) 23/11
17(Sat) 20/13
18(Sun) 24/13
19(Mon) 23/13
20(Tue) 24/11
21(Wed) 23/12
22(Thu) 21/11
23(Fri) 20/14
24(Sat) 18/13
25(Sun) 15/14
26(Mon) 15/13
27(Tue) 24/15
28(Wed) 21/12 05:38 49.74 1:57 25.51 F1 145.3 176 11.0 1.1 2.6 4.3 1.4 0.2
29(Thu) 21/12
30(Fri) 24/12
31(Sat) 24/12
Total 82.03 3:09 21.0 1.4 3.4 7.3 6.3 0.4

November
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Sun) 25/14
2(Mon) 14/12
3(Tue) 13/6
4(Wed) 15/3
5(Thu) 15/7
6(Fri) 20/6
7(Sat) 20/10
8(Sun) 19/10
9(Mon) 21/9
10(Tue) 21/12
11(Wed) 17/15
12(Thu) 15/11
13(Fri) 19/12
14(Sat) 17/11
15(Sun) 20/12
16(Mon) 16/10
17(Tue) 10/9
18(Wed) 13/10
19(Thu) 10/9
20(Fri) 13/8
21(Sat) 16/7 15:10 23.07 0:56 24.72 F1 145.7 178 4.9 0.4 1.3 2.0 0.5 0.2
22(Sun) 8/5
23(Mon) 16/8
24(Tue) 13/4
25(Wed) 17/10
26(Thu) 18/11 15:08 32.25 1:11 27.25 F3 164.6 184 10.9 0.0 0.3 1.2 4.2 4.2
27(Fri) 16/6
28(Sat) 17/7
29(Sun) 11/6
30(Mon) 12/7
Total 55.32 2:07 15.8 0.4 1.6 3.2 4.7 4.4

December
Day and Condition Training Data Comment
Date Weather Temp [C] Body Condition Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] Train AvgHR [bpm] MaxHR [bpm] Iacc I1 I2 I3 I4 I5
1(Sun) 14/4 14:56 32.25 1:09 28.04 F3 153.5 180 9.8 0.0 0.1 0.7 3.7 4.4
2(Mon) 15/2 12:08 27.66 1:00 27.66 F3 159.5 182 8.1 0.1 0.5 1.2 3.9 1.7
3(Tue) 10/8
4(Wed) 14/8 10:48 27.12 1:05 25.03 F1 142.9 181 5.5 0.8 1.6 1.5 0.7 0.2
5(Thu) 12/8
6(Fri) 16/4
7(Sat) 12/7
8(Sun) 12/6 15:04 11.77 0:27 26.16 F1 149.8 172
9(Mon) 10/7
10(Tue) 13/8
11(Wed) 8/7
12(Thu) 17/9
13(Fri)
14(Sat) 10/7
15(Sun) 10/3
16(Mon) 7/2
17(Tue) 9/3 14:19 27.70 1:03 26.38 F3 159.6 180 8.3 0.1 0.6 1.9 3.8 1.3
18(Wed) 9/2
19(Thu) 8/-2
20(Fri) 11/-3
21(Sat) 8/-2
22(Sun) 10/-2
23(Mon) 10/-3
24(Tue) 13/1
25(Wed)
26(Thu) 12/5
27(Fri) 12/5
28(Sat) 13/6
29(Sun) 10/5
30(Mon) 10/3
31(Tue) 8/0
Total 126.50 4:44 31.7 1.0 2.8 5.3 12.1 7.6

Grand Total Distance [km] Grand Total Time (hh:mm)
1110.31 40:15