Week 4 (23/12/07 - 29/12/07)

Sunday 23rd - Base Laps
9 laps slow
10 sets
full rest

Monday 24th - Aerobic Power
"A Lap Every Minute"
10 efforts, 2 sets.

Tuesday 25th - Off

Wednesday 26th - Off

Thursday 27th - Off

Friday 28th - Base Laps
6 Laps Slow
6 Sets
Full Rest.

Saturday 29th - Aerobic Power
"A Lap Every Minute"
5 efforts, 2 sets.

Week 3 (16/12/07 - 22/12/07)

Sunday 16th - Skills

Monday 17th - Base Laps
9 laps slow
6 sets
full rest

Tuesday 18th - Aerobic Power
"A Lap Every Minute"
8 efforts, 2 sets.

Wednesday 19th - Day Off

Thursday 20th - Base Laps
9 laps slow
8 sets
full rest

Friday 21st - Circles
"Exaggerated Load Accelerations"
"Gyro"

Saturday 22nd - Aerobic Power
"A Lap Every Minute"
8 efforts, 3 sets."

Week 2 (9/12/07 - 15/12/07)

Sunday 9th - Base Laps
6 laps slow
10 sets
full rest.

Monday 10th - Circles
"Downhill Drill"
"the Oscillator"

Tuesday 11th - Aerobic Power
"A Lap Every Minute"
5 efforts, 4 sets.

Wednesday 12th - Day Off

Thursday 13th - Base Laps
9 laps slow
4 sets
full rest

Friday 14th - Aerobic Power
"A Lap Every Minute"
8 efforts, 3 sets."

Saturday 15th - Skills