Jan092022January 9, 2022February 13, 20220Commentby Masters TTRacer

Base 2 – Week 3 Training Report

Posted in Training Reports

BASE 2 – WEEK 3 (01/03 – 01/09) 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 Double Surge Sweetspot Intervals workout was 25.28 miles in 1:20:13. Average speed was 18.9 mph; maximum speed was 25.0 mph. Average power was 111 watts; maximum power was 230 watts.

Wednesday’s L1 Active Recovery Varied workout was 18.79 miles in 1:00:11. Average speed was 18.8 mph; maximum speed was 27.9 mph. Average power was 114 watts; maximum power was 159 watts.

Thursday’s L2 Endurance Rolling Pace workout was 10.60 miles in 0:36:37. Average speed was 18.1 mph; maximum speed was 23.0 mph. Average power was 100 watts; maximum power was 144 watts.

Friday’s L1 Active Recovery Rolling workout was 19.72 miles in 1:00:13. Average speed was 19.7 mph; maximum speed was 27.0 mph. Average power was 114 watts; maximum power was 159 watts.

Saturday’s L4 FTP Step Intervals workout was 20.38 miles in 1:17:46. Average speed was 15.7 mph; maximum speed was 36.4 mph. Average power was 95 watts; maximum power was 133 watts.

Sunday’s L1 Active Recovery Undulations workout was 18.78 miles in 1:00:12. Average speed was 18.8 mph; maximum speed was 24.5 mph. Average power was 106 watts; maximum power was 152 watts.

BY THE NUMBERS:

  • Total Distance: 113.55 mi
  • Longest Ride: 25.28 mi
  • Miles Since 09/27/21: 1,042.45 mi
  • Total Time for Week: 6:15:13 (h:m:s)
  • Avg Speed: 18.2 mph
  • Max Speed: 36.4 mph
  • Avg Power: 107 watts
  • Max Power: 230 watts
  • Calories: 2,302 C
  • Avg Weight: 152.6