Base 3 – Week 3 Training Report
BASE 3 – WEEK 3 (08/03 – 08/09) TRAINING REPORT
HIGHLIGHTS: The aim for this period is to build to a peak for the final pair of major championship races in two weeks. All weekday workouts were conducted indoors on a power trainer. The weekend rides were conducted outdoors on local bike trails.
Wednesday’s workout was L1 Active Recovery Undulations: 6 sets of 5 minutes at 85 watts followed by 5 minutes at 117 watts. Average speed was 16.8 mph; maximum speed was 20.9 mph. Average power was 97 watts; maximum power was 129 watts.
Thursday’s workout was L5 VO2max Intervals: 5 sets of 4 minutes at 242 watts followed by 4 minutes recovery at 85 watts. Average speed was 19.2 mph; maximum speed was 26.9 mph. Average power was 142 watts; maximum power was 243 watts.
Saturday’s L2 Varied Endurance ride was a 59.99 mile effort completed in 4:05:58. Average speed was 14.4 mph; maximum speed was 22.7 mph. Average power was 119 watts; maximum power was 509 watts.
Sunday’s L4 FTP Intervals ride was a 31.29 mile effort completed in 2:00:37: 4 sets of 15 minutes at 201 watts, followed by four minutes recovery at 85 watts. Average speed was 15.6 mph; maximum speed was 22.2 mph. Average power was 142 watts; maximum power was 418 watts.
BY THE NUMBERS:
- Total Distance: 126.30 mi
- Longest Ride: 59.99 mi
- Total Time for Week: 8:52:18 (h:m:s)
- Avg Speed: 15.7 mph
- Max Speed: 26.9 mph
- Avg Power: 127 watts
- Max Power: 523 watts
- Calories: 3,766 C
- Avg Weight: 167.9