Period 11 – Week 5 Training Report
PERIOD 11 – WEEK 5 (09/28 – 10/04) TRAINING REPORT
HIGHLIGHTS: This was the fifth 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 five intervals in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 16.5 mph; maximum speed was 20.1 mph. Average power was 148 watts; maximum power was 240 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 19.7 mph; maximum speed was 21.2 mph. Average power was 137 watts; maximum power was 166 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 16.6 mph; maximum speed was 22.0 mph. Average power was 148 watts; maximum power was 314 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 18.1 mph; maximum speed was 19.4 mph. Average power was 109 watts; maximum power was 129 watts.
Saturday’s race was postponed until the end of October due to three days of rain and uncertainty about the path of Hurricane Joaquin. As an alternative, rode a 24.56 mile effort at 75%-85% MHR at 80-90 RPM cadence, completed in 1:39:26. Average speed was 15.3 mph; maximum speed was 26.8 mph.
Sunday’s workout was a 31.02 mile effort at 60%-75% MHR at 90 RPM cadence, completed in 2:07:24. Average speed was 14.8 mph; maximum speed was 26.8 mph.
BY THE NUMBERS:
- Total Distance: 106.43 mi
- Longest Ride: 31.02 mi
- Total Time for Week: 6:35:57 (h:m:s)
- Avg Speed: 16.1 mph
- Max Speed: 26.8 mph
- Avg Power: 135 W
- Max Power: 314 W
- Calories: 2,385 C
- Avg Weight: 165.1