Period 11 – Week 4 Training Report

PERIOD 11 – WEEK 4 (09/21 – 09/27) TRAINING REPORT

HIGHLIGHTS: This was the fourth week of the final training period of the season. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted on a local bike trail.

Tuesday’s workout was an “Over/Under” effort at 95%-105% MHR for eight intervals in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 17.1 mph; maximum speed was 20.1 mph. Average power was 159 watts; maximum power was 241 watts.

Wednesday’s workout was an aerobic effort at 60%-75% MHR for 60 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.6 mph; maximum speed was 21.0 mph. Average power was 135 watts; maximum power was 162 watts.

Thursday’s workout was Tabata sprint intervals at 105+% MHR for eight repeats in the 53 x 17 gear at 100+ RPM cadence. Average speed was 15.9 mph; maximum speed was 22.4 mph. Average power was 134 watts; maximum power was 326 watts.

Friday’s workout was an aerobic effort at 60%-75% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.2 mph; maximum speed was 19.9 mph. Average power was 111 watts; maximum power was 140 watts.

Saturday’s workout was a 24.58 mile effort at 75%-85% MHR at 90 RPM cadence, with 30 minutes at 85%-93% MHR in the middle of the ride, completed in 1:27:37. Average speed was 17.0 mph; maximum speed was 28.3 mph.

Sunday’s workout was a 24.52 mile effort at 60%-75% MHR at 90 RPM cadence, with 60 minutes at 75%-85% MHR in the middle of the ride, completed in 1:31:24. Average speed was 16.3 mph; maximum speed was 25.7 mph. Also completed seven 20-second sprints at 100 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 102.81 mi
  • Longest Ride: 24.58 mi
  • Total Time for Week: 5:58:07 (h:m:s)
  • Avg Speed: 17.2 mph
  • Max Speed: 28.3 mph
  • Avg Power: 136 W
  • Max Power: 326 W
  • Calories: 2,485 C
  • Avg Weight: 164.94