Sep202020September 20, 2020September 20, 2020by Masters TTRacer

Base 3 – Week 2 Training Report

Posted in Training Reports

BASE 3 – WEEK 2 (09/14 – 09/20) TRAINING REPORT

HIGHLIGHTS: The aim for this week is to continue preparation for the late season races over the next three weeks. The workout on Thursday was conducted indoors on a power trainer. The workouts on Wednesday, Friday, Saturday, and Sunday were conducted outdoors on local bike trails.

Wednesday’s L1 Active Recovery ride was a 22.92 mile effort completed in 1:25:05. Average speed was 16.2 mph; maximum speed was 22.6 mph. Average power was 145 watts; maximum power was 591 watts.

Thursday’s L5/L2 VO2max and Strength Endurance Intervals was 5 sets of 15 minute intervals consisting of 2 minutes at 242 watts, 2 minutes at 170 watts, 2 minutes at 180 watts, 2 minutes at 244 watts, and 5 minutes recovery at 95 watts. Average speed was 19.4 mph; maximum speed was 25.7 mph. Average power was 146 watts; maximum power was 256 watts.

Friday’s L2 Endurance ride was a 22.95 mile effort completed in 1:30:27. Average speed was 15.3 mph; maximum speed was 21.4 mph. Average power was 136 watts; maximum power was 574 watts.

Saturday’s L2/L3 Endurance ride was a 30.64 mile effort completed in 2:02:58. Average speed was 15.0 mph; maximum speed was 21.2 mph. Average power was 135 watts; maximum power was 508 watts.

Sunday’s L2 Endurance ride was a 37.42 mile effort completed in 2:49:02. Average speed was 13.3 mph; maximum speed was 21.2 mph. Average power was 107 watts; maximum power was 577 watts.

BY THE NUMBERS:

  • Total Distance: 125.59 mi
  • Longest Ride: 37.42 mi
  • Total Time for Week: 9:23:47 (h:m:s)
  • Avg Speed: 15.0 mph
  • Max Speed: 25.7 mph
  • Avg Power: 134 watts
  • Max Power: 591 watts
  • Calories: 3,928 C
  • Avg Weight: 165.9