Dec082024December 8, 2024December 9, 2024by Masters TTRacer

Aced my Annual Wellness Assessment

Posted in Training Reports

PREPARATION 1.11 TRAINING REPORT (12/02 – 12/08)

HIGHLIGHTS: The 11-week Preparation Phase is complete with 1,155.66 miles logged. Next week, the 23-week Foundation Phase starts, which emphasizes maximum strength for the first four weeks. Then, I’ll focus on strength maintenance for the balance of the phase leading up to the first of three outdoor track timing sessions scheduled for April 28th, May 26th, and June 30th.

On Monday, I had my annual physical, which is now called a “wellness assessment.” As expected, I am at absolutely no risk for any of the lifestyle diseases: heart disease, stroke, diabetes, obesity, metabolic syndrome, chronic obstructive pulmonary disease, and some types of cancer. (I only take one prescription drug daily to regulate my blood pressure.) I needed three vaccinations: COVID booster, flu, and hepatitis. I had all three shots in my left shoulder because I sleep on my right side and I’m right-handed. Turns out that my shoulder was sore for a full week. I was unable to complete any of my three weekly strength workouts.

This week’s training included seven workouts on the trike, but no 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 11.54 miles in 0:54:02. Average speed was 12.8 mph; maximum speed was 14.2 mph. Average power was 60 watts; maximum power was 82 watts. The 45-minute strength routine, a mix of ropes, free weights, and bands, was cancelled.
  • Tuesday’s OverUnder Intervals (3 x 10 minutes) workout was 15.90 miles in 1:06:02. Average speed was 14.4 mph; maximum speed was 16.8 mph. Average power was 81 watts; maximum power was 134 watts.
  • Wednesday’s Foundation Miles-Potpourri workout was 12.51 miles in 0:59:01. Average speed was 12.7 mph; maximum speed was 14.4 mph. Average power was 59 watts; maximum power was 89 watts. The 37-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
  • Thursday’s Fast Pedals Intervals workout was 12.50 miles in 0:54:03. Average speed was 13.9 mph; maximum speed was 17.4 mph. Average power was 73 watts; maximum power was 151 watts.
  • Friday’s Recovery-Foundation Blend workout was 7.72 miles in 0:37:02. Average speed was 12.5 mph; maximum speed was 13.7 mph. Average power was 57 watts; maximum power was 80 watts. The 36-minute strength routine, a mix of strength machines and rope exercises, was cancelled.
  • Saturday’s Sweet Spot Tempo Intervals (3 x 10/5 minutes) workout was 30.67 miles in 2:13:01. Average speed was 13.8 mph; maximum speed was 16.2 mph. Average power was 72 watts; maximum power was 112 watts.
  • Sunday’s Aerobic Tempo Intervals (6 x 10/4 minutes) workout was 24.28 miles in 1:50:03. Average speed was 13.2 mph; maximum speed was 15.2 mph. Average power was 65 watts; maximum power was 101 watts.

BY THE NUMBERS:

  • Total Distance: 115.11 mi
  • Longest Ride: 30.67 mi
  • Total Time for Week: 8:33:14 (h:m:s)
  • Avg Speed: 13.5 mph
  • Max Speed: 17.4 mph
  • Avg Power: 67 watts
  • Max Power: 151 watts
  • Calories: 1,999 C
  • Avg Weight: 175.8
  • Chronic Training Load: 55 (+1)