Base 2 – Week 1 Training Report
BASE 2 – WEEK 1 (12/20 – 12/26) TRAINING REPORT
HIGHLIGHTS: The goal for this training period is to continue slowly increasing time in the saddle, as well as lower body strength training and a 20-minute yoga routine three times weekly aimed at strengthening my shoulders and lower back. All workouts were conducted indoors with the Zwift application.
Monday’s FTP Hard Surge Interval workouts was 25.57 miles in 1:25:11. Average speed was 18.0 mph; maximum speed was 24.1 mph. Average power was 101 watts; maximum power was 315 watts.
Tuesday’s L1 Active Recovery Rolling workout was 19.33 miles in 1:00:56. Average speed was 19.3 mph; maximum speed was 23.7 mph. Average power was 115 watts; maximum power was 157 watts.
Wednesday’s L4 Steady Extended SST workout was 24.19 miles in 1:20:13. Average speed was 18.1 mph; maximum speed was 28.3 mph. Average power was 105 watts; maximum power was 154 watts.
Thursday’s L1 Active Recovery Varied workout was 19.68 miles in 1:00:13. Average speed was 19.6 mph; maximum speed was 25.8 mph. Average power was 116 watts; maximum power was 154 watts.
Friday’s L2 Endurance Rolling workout was 20.04 miles in 1:05:14. Average speed was 18.5 mph; maximum speed was 36.4 mph. Average power was 119 watts; maximum power was 174 watts.
Sunday’s L1 Active Recovery Undulations workout was 19.30 miles in 1:00:14. Average speed was 19.3 mph; maximum speed was 24.9 mph. Average power was 111 watts; maximum power was 148 watts.
BY THE NUMBERS:
- Total Distance: 128.10 mi
- Longest Ride: 25.57 mi
- Total Time for Week: 7:52:01 (h:m:s)
- Avg Speed: 18.7 mph
- Max Speed: 36.4 mph
- Avg Power: 111 watts
- Max Power: 315 watts
- Calories: 2,799 C
- Avg Weight: 151.9