Period 9 – Week 3 Training Report

PERIOD 9 – WEEK 3 (07/24 – 07/30) TRAINING REPORT

HIGHLIGHTS: This was the overload week for the ninth training period of the 2017 race season. The goal for this period is twofold: extend my road miles in preparation for a fast solo century in October, and improve my performance when I resume racing in August. The weekday workouts on Tuesday and Thursday were conducted indoors on a power trainer. The workouts on Wednesday, Friday, Saturday, and Sunday were conducted outdoors on a local bike trail.

Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for eight minutes, followed by two minutes recovery, repeated three times. Average speed was 18.6 mph; maximum speed was 23.6 mph. Average power was 128 watts; maximum power was 398 watts.

Wednesday’s workout was a 20.57 mile effort completed at 60%-70% MHR in 1:15:58. Average speed was 16.4 mph; maximum speed was 24.6 mph.

Thursday’s workout was a race pace/anaerobic workout called “T-max intervals.’ Each interval starts from a complete stop, accelerating to the highest power one can sustain for two and a half minutes, followed by five minutes recovery. Seven intervals were completed. Average speed was 17.5 mph; maximum speed was 25.2 mph. Average power was 109 watts; maximum power was 375 watts.

Friday’s workout was a 20.10 mile effort at 60%-70% MHR completed in 1:13:26. Average speed was 16.5 mph; maximum speed was 23.6 mph.

Saturday’s workout was a 25.56 mile effort at 70%-92% MHR completed in 1:32:19. Average speed was 16.7 mph; maximum speed was 25.9 mph.

Sunday’s workout was a 49.50 mile effort at 60%-80% MHR completed in 3:00:05. Average speed was 16.5 mph; maximum speed was 28.6 mph.


  • Total Distance: 156.24 mi
  • Longest Ride: 49.50 mi
  • Total Time for Week: 9:17:21 (h:m:s)
  • Avg Speed: 16.8 mph
  • Max Speed: 28.6 mph
  • Avg Power: 117 W
  • Max Power: 398 W
  • Calories: 2,526 C
  • Avg Weight: 166.0