Base 2 – Week 4 Training Report
BASE 2 – WEEK 4 (01/10 – 01/16) 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 L2 Endurance Steady workout was 35.72 miles in 2:15:16. Average speed was 15.9 mph; maximum speed was 41.8 mph. Average power was 116 watts; maximum power was 163 watts.
Wednesday’s L1 Active Recovery Varied workout was 19.97 miles in 1:00:34. Average speed was 20.0 mph; maximum speed was 26.8 mph. Average power was 117 watts; maximum power was 161 watts.
Thursday’s L2 Endurance workout was 20.36 miles in 1:00:17. Average speed was 20.3 mph; maximum speed was 26.4 mph. Average power was 123 watts; maximum power was 177 watts.
Friday’s L1 Active Recovery Rolling workout was 19.90 miles in 1:00:10. Average speed was 19.9 mph; maximum speed was 26.4 mph. Average power was 116 watts; maximum power was 163 watts.
Saturday’s L2 Endurance Steady workout was 22.72 miles in 1:16:12. Average speed was 17.9 mph; maximum speed was 41.6 mph. Average power was 117 watts; maximum power was 146 watts.
Sunday’s L1 Active Recovery Undulations workout was 19.19 miles in 1:00:13. Average speed was 19.2 mph; maximum speed was 24.6 mph. Average power was 107 watts; maximum power was 154 watts.
BY THE NUMBERS:
- Total Distance: 137.86 mi
- Longest Ride: 35.72 mi
- Total Time for Week: 7:32:42 (h:m:s)
- Avg Speed: 18.3 mph
- Max Speed: 41.8 mph
- Avg Power: 116 watts
- Max Power: 177 watts
- Calories: 3,029 C
- Avg Weight: 152.7