Base 1 – Week 1 Training Report

BASE 1 – WEEK 1 (11/15 – 11/21) TRAINING REPORT

HIGHLIGHTS: The goal for this training period is to continue slowly increasing time in the saddle, as well as introducing twice weekly strength training and a 20-minute yoga routine aimed at strengthening my shoulders and lower back.

Monday’s L1 Active Recovery Rolling workout was 13.76 miles in 0:45:16. Average speed was 18.3 mph; maximum speed was 23.7 mph. Average power was 107 watts; maximum power was 132 watts.

Wednesday’s L2 Endurance Steady workout was 15.17 miles completed in 1:00:50. Average speed was 15.1 mph; maximum speed was 37.5 mph. Average power was 119 watts; maximum power was 148 watts.

Friday’s L1 Active Recovery Rolling workout was 15.58 miles completed in 0:55:58. Average speed was 16.9 mph; maximum speed was 31.7 mph. Average power was 110 watts; maximum power was 153 watts.

Sunday’s L1 Active Recovery Rolling workout was 13.82 miles completed in 0:45:53. Average speed was 18.4 mph; maximum speed was 22.9 mph. Average power was 111 watts; maximum power was 140 watts.

BY THE NUMBERS:

  • Total Distance: 58.33 mi
  • Longest Ride: 15.58 mi
  • Total Time for Week: 3:27:16 (h:m:s)
  • Avg Speed: 16.9 mph
  • Max Speed: 37.5 mph
  • Avg Power: 112 watts
  • Max Power: 153 watts
  • Calories: 1,791 C
  • Avg Weight: 148.3