Base 2 – Week 2 Training Report

BASE 2 – WEEK 2 (12/27 – 01/02) 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.

Tuesday’s L4 Sweetspot Virtual Rolling Intervals workout was 24.17 miles in 1:15:18. Average speed was 19.3 mph; maximum speed was 24.6 mph. Average power was 110 watts; maximum power was 195 watts.

Wednesday’s L1 Active Recovery Undulations workout was 19.21 miles in 1:00:41. Average speed was 19.2 mph; maximum speed was 24.9 mph. Average power was 109 watts; maximum power was 155 watts.

Thursday’s L4/L6 FTP to Long Anaerobic Capacity Intervals workout was 20.75 miles in 1:05:16. Average speed was 19.1 mph; maximum speed was 26.4 mph. Average power was 111 watts; maximum power was 212 watts.

Friday’s L1 Active Recovery Steady workout was 9.37 miles in 0:30:44. Average speed was 18.3 mph; maximum speed was 22.3 mph. Average power was 104 watts; maximum power was 149 watts.

Saturday’s L4 Attacking Sweetspot Intervals workout was 21.51 miles in 1:45:11. Average speed was 12.3 mph; maximum speed was 30.9 mph. Average power was 113 watts; maximum power was 189 watts.

Sunday’s L1 Active Recovery Steady workout was 19.49 miles in 1:01:11. Average speed was 19.5 mph; maximum speed was 23.9 mph. Average power was 113 watts; maximum power was 145 watts.

BY THE NUMBERS:

  • Total Distance: 114.50 mi
  • Longest Ride: 24.17 mi
  • Total Time for Week: 7:38:21 (h:m:s)
  • Avg Speed: 17.2 mph
  • Max Speed: 30.9 mph
  • Avg Power: 110 watts
  • Max Power: 212 watts
  • Calories: 2,720 C
  • Avg Weight: 152.2