3rd Recovery Week Completed
Posted in Training Reports
FOUNDATION 3.4 REPORT (01/05 – 01/11)
HIGHLIGHTS: This week was the third of three recovery weeks in the middle of the training plan for my triple inaugural Guinness World Record attempt in April. This week’s mileage increased by roughly 10 percent from 81.99 miles last week to 89.21 miles. Next week’s training, which will include 2 x 2 hour rehearsal sessions on Saturday, should exceed 100+ miles.
All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Two strength resistance workouts were completed.
DETAILS:
- Monday was a rest day off the bike.
- Tuesday’s Power Intervals (2 x 3 x 2/3 minutes) workout was 15.32 miles in 1:02:03. Average speed was 14.8 mph; maximum speed was 19.5 mph. Average power was 84 watts; maximum power was 177 watts. A 30-minute strength machine resistance workout was completed.
- Wednesday’s Foundation Intervals (3 x 10/4 minutes) workout was 15.93 miles in 1:06:32. Average speed was 14.7 mph; maximum speed was 16.8 mph. Average power was 82 watts; maximum power was 128 watts.
- Thursday’s Time Trial Intervals (4 x 5/5 minutes) workout was 14.19 miles in 1:00:02. Average speed was 14.7 mph; maximum speed was 19.4 mph. Average power was 81 watts; maximum power was 216 watts. A 30-minute strength machine resistance workout was completed.
- Friday’s Foundation Miles – Potpourri workout was 13.78 miles in 0:59:00. Average speed was 14.0 mph; maximum speed was 16.0 mph. Average power was 73 watts; maximum power was 117 watts.
- Saturday’s Power Intervals (3-3-4-2-2 minutes) workout was 14.73 miles in 0:59:00. Average speed was 15.0 mph; maximum speed was 19.1 mph. Average power was 87 watts; maximum power was 162 watts.
- Sunday’s Recovery – Foundation Blend workout was 15.26 miles in 1:09:00. Average speed was 13.3 mph; maximum speed was 18.0 mph. Average power was 64 watts; maximum power was 93 watts.
BY THE NUMBERS:
- Total Distance: 89.21 mi
- Longest Ride: 15.93 mi
- Total Time for Week: 6:16:03 (h:m:s)
- Avg Speed: 14.2 mph
- Max Speed: 19.5 mph
- Avg Power: 79 watts
- Max Power: 216 watts
- Calories: 2,077 C
- Avg Weight: 178.1
- Chronic Training Load: 36 (-1)