Oct062024October 6, 2024October 13, 2024by Masters TTRacer

This Week’s Results Identical to Last Week’s

Posted in Training Reports

PREPARATION 1.2 TRAINING REPORT (09/30 – 10/06)

HIGHLIGHTS: This week’s training results were almost identical to last week’s in terms of miles logged (113.24 vs 114.33), total workout time (8:19:17 vs 8:26:23), average weekly weight (174.9 vs 175.0), and calories burned (1,871 vs 1,884).

Monday’s strength workout was devoted to maximum strength testing on a number of weight machines. The result is two new workouts on Wednesdays and Fridays. Wednesday’s workout (37 minutes) will focus on upper body/core training. Friday’s workout (36 minutes) will focus on full body training. I will start this new three-days weekly strength training program next week.

My Chronic Training Load (CTL) was steady at 54. This week’s training included seven workouts on the trike, plus Monday’s 45-minute strength testing session. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Fast Pedals Intervals (4 x 60 seconds, 3 x 4 x 30/30 seconds, 2 x 4/2 minutes) workout was 15.85 miles in 1:07:02. Average speed was 14.2 mph; maximum speed was 17.1 mph. Average power was 72 watts; maximum power was 132 watts. The 45-minute strength routine was a mix of maximum strength calculations with various strength machines.
  • Tuesday’s Recovery-Endurance Blend workout was 12.65 miles in 0:55:37. Average speed was 13.6 mph; maximum speed was 15.7 mph. Average power was 66 watts; maximum power was 102 watts.
  • Wednesday’s Fast Pedals Intervals workout was 13.51 miles in 1:01:01. Average speed was 13.3 mph; maximum speed was 16.1 mph. Average power was 62 watts; maximum power was 128 watts.
  • Thursday’s Endurance Miles-Coffee Shop Ride workout was 15.03 miles in 1:10:01. Average speed was 12.9 mph; maximum speed was 13.4 mph. Average power was 56 watts; maximum power was 65 watts.
  • Friday’s Aerobic Tempo Intervals (3 x 10/5 minutes) workout was 15.14 miles in 1:04:01. Average speed was 14.2 mph; maximum speed was 15.8 mph. Average power was 72 watts; maximum power was 96 watts.
  • Saturday’s Endurance Tempo Blend (10 x 5/3 minutes) workout was 21.02 miles in 1:32:31. Average speed was 13.6 mph; maximum speed was 15.9 mph. Average power was 66 watts; maximum power was 110 watts.
  • Sunday’s Foundation Miles Intervals (5 x 10/4 minutes) workout was 20.05 miles in 1:29:04. Average speed was 13.5 mph; maximum speed was 15.3 mph. Average power was 64 watts; maximum power was 116 watts.

BY THE NUMBERS:

  • Total Distance: 113.24 mi
  • Longest Ride: 21.02 mi
  • Total Time for Week: 9:04:17 (h:m:s)
  • Avg Speed: 13.6 mph
  • Max Speed: 17.1 mph
  • Avg Power: 65 watts
  • Max Power: 132 watts
  • Calories: 2,170 C
  • Avg Weight: 174.9
  • Chronic Training Load: 54 (0)