Dec152024December 15, 2024December 15, 2024by Masters TTRacer

Rare Week With Two Multi-Workout Days

Posted in Training Reports

FOUNDATION 1.1 TRAINING REPORT (12/09 – 12/15)

HIGHLIGHTS: Occasionally real life events intrude on one’s training that forces either a cancellation or rescheduling of a workout. I experience this situation every couple of weeks. But it usually only affects a single trike and/or strength workout during a week. This past week, I had to reschedule two days of workouts resulting in a triple workout day (two trike workouts and a strength workout) on Wednesday and double workout day (two trike workouts) on Saturday. It is important to allow several hours of rest between workouts when faced with more than one workout a day.

This week’s training included seven workouts on the trike, plus two strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Recovery-Endurance Blend workout was 8.65 miles in 0:40:02. Average speed was 13.0 mph; maximum speed was 14.2 mph. Average power was 62 watts; maximum power was 97 watts. The 45-minute strength routine, a mix of ropes, free weights, and bands, was cancelled.
  • Wednesday’s OverUnder Intervals (3 x 10 minutes) workout was 15.82 miles in 1:06:05. Average speed was 14.4 mph; maximum speed was 16.8 mph. Average power was 80 watts; maximum power was 127 watts.
  • Wednesday’s Recovery-Foundation Blend workout was 7.82 miles in 0:37:02. Average speed was 12.7 mph; maximum speed was 13.7 mph. Average power was 59 watts; maximum power was 77 watts. The 37-minute strength routine was a mix of strength machines, free weights, and rope exercises.
  • Thursday’s Power Intervals (3 x 2/3 minutes, 3 x 1/2 minutes) workout was 12.01 miles in 0:53:09. Average speed was 13.6 mph; maximum speed was 17.3 mph. Average power was 70 watts; maximum power was 136 watts.
  • Saturday’s Foundation Miles-Potpourri workout was 12.38 miles in 0:59:02. Average speed was 12.6 mph; maximum speed was 14.3 mph. Average power was 57 watts; maximum power was 89 watts. The 36-minute strength routine, a mix of strength machines and rope exercises, was cancelled.
  • Saturday’s Sweet Spot Tempo Intervals (4 x 10/5 minutes) workout was 32.24 miles in 2:18:05. Average speed was 14.0 mph; maximum speed was 16.3 mph. Average power was 74 watts; maximum power was 109 watts.
  • Sunday’s Aerobic Tempo Intervals (3 x 15/5 minutes) workout was 18.51 miles in 1:19:01. Average speed was 14.1 mph; maximum speed was 15.8 mph. Average power was 75 watts; maximum power was 120 watts.

BY THE NUMBERS:

  • Total Distance: 107.43 mi
  • Longest Ride: 32.24 mi
  • Total Time for Week: 9:14:26 (h:m:s)
  • Avg Speed: 13.6 mph
  • Max Speed: 17.3 mph
  • Avg Power: 68 watts
  • Max Power: 136 watts
  • Calories: 2,445 C
  • Avg Weight: 175.6
  • Chronic Training Load: 56 (+1)