Approaching 5,200 Miles with 1 Week Left

PREPARATION 6.2 REPORT (08/31 – 09/06)

HIGHLIGHTS: As noted over the past several weeks, with no races available, my final goal is to log 5,200 miles for the season. I logged another 155 miles this week. My season total is now 5,072.73 miles with one week left. I’ve continued to schedule workouts next week that will allow me log another 150+ miles.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. One strength workout with resistance bands was completed.

DETAILS:

• Monday was a rest day off the bike. A 30-minute strength training with resistance bands workout was completed.
• Tuesday’s Endurance Miles – “Coffee Shop Ride” workout was 20.63 miles in 1:30:00. Average speed was 13.8 mph; maximum speed was 17.7 mph. Average power was 68 watts; maximum power was 84 watts.
• Wednesday’s Endurance Intervals (11 x 6/2 minutes) workout was 28.70 miles in 1:53:00. Average speed was 15.2 mph; maximum speed was 19.4 mph. Average power was 87 watts; maximum power was 133 watts.
• Thursday’s Foundation Medley Intervals (8 x 5/1 minutes) workout was 19.98 miles in 1:20:00. Average speed was 15.0 mph; maximum speed was 19.5 mph. Average power was 83 watts; maximum power was 129 watts.
• Friday’s Recovery – Endurance Blend Mixed workout was 17.82 miles in 1:10:00. Average speed was 15.3 mph; maximum speed was 18.3 mph. Average power was 88 watts; maximum power was 135 watts.
• Saturday’s Endurance Intervals (8 x 8/1 minutes) was 24.78 miles in 1:37:00. Average speed was 15.3 mph; maximum speed was 28.3 mph. Average power was 90 watts; maximum power was 127 watts.
• Saturday’s Foundation Intervals (4 x 10/4 minutes) was 21.95 miles in 1:30:00. Average speed was 14.6 mph; maximum speed was 20.6 mph. Average power was 78 watts; maximum power was 128 watts.
• Sunday’s Endurance Miles – “Coffee Shop Ride” workout was 21.34 miles in 1:30:00. Average speed was 14.2 mph; maximum speed was 16.8 mph. Average power was 73 watts; maximum power was 91 watts.

BY THE NUMBERS:

• Total Distance: 155.20 mi
• Longest Ride: 28.70 mi
• Total Time for Week: 11:00:01 (h:m:s)
• Avg Speed: 14.8 mph
• Max Speed: 28.3 mph
• Avg Power: 81 watts
• Max Power: 135 watts
• Calories: 3,137 C
• Avg Weight: 172.9
• Chronic Training Load: 49 (+1)