Base 3 – Week 7 Training Report

BASE 3 – WEEK 7 (07/18 – 07/24) TRAINING REPORT

This week’s mileage brought me less than 50 miles from 5,000 miles so far this year with nine weeks to go. I’m on track for 6,500 miles. The last time I logged 6,000+ miles for the year was 2015-2016. I’ve logged just over 5,000 miles for the past several years. I was surprised that I won my 20 km time trial on Sunday. The officials gave my other recumbent category competitor and me a choice of race distance, either 20 km or 40 km. I chose the 20 km distance, while my competitor chose the 40 km distance. We were both listed as “champions” on the official results for this ABR Midwest Regional Time Trial Championship.

HIGHLIGHTS: The goal for this training period is to continue focusing on endurance and tempo intervals alternating with recovery rides. Continue a 20-minute yoga routine two or three times weekly aimed at strengthening my shoulders and lower back. The smart trainer workouts were conducted indoors with the Zwift or Rouvy applications.

Monday’s L1 Active Recovery Varied workout was 24.27 miles in 1:22:25. Average speed was 17.7 mph; maximum speed was 23.0 mph. Average power was 98 watts; maximum power was 125 watts.

Tuesday’s L4 FTP Double Surge Intervals workout was 33.12 miles in 1:50:06. Average speed was 18.0 mph; maximum speed was 23.7 mph. Average power was 97 watts; maximum power was 183 watts.

Wednesday’s L1 Easy Spin Active Recovery Rolling workout was 17.83 miles in 1:00:39. Average speed was 17.6 mph; maximum speed was 21.9 mph. Average power was 99 watts; maximum power was 122 watts.

Thursday’s L2 Road Endurance Longer Varied workout was 27.41 miles in 1:29:19. Average speed was 18.4 mph; maximum speed was 24.4 mph. Average power was 103 watts; maximum power was 209 watts.

Friday’s L1 Easy Recovery Undulating workout was 16.77 miles in 1:00:19. Average speed was 16.7 mph; maximum speed was 22.9 mph. Average power was 87 watts; maximum power was 123 watts.

Saturday’s L4/6 Pre-Race Day Prep workout was 11.64 miles in 0:40:17. Average speed was 17.3 mph; maximum speed was 24.7 mph. Average power was 96 watts; maximum power was 222 watts.

Sunday’s L2/4 Time Trial Warmup was 5.16 miles in 0:25:25. Average speed was 12.2 mph; maximum speed was 27.9 mph. Average power was 169 watts; maximum power was 314 watts.

Sunday’s Midwest Regional Time Trial Championship 20 KM Time Trial was 12.01 miles in 0:45:31. Average speed was 15.9 mph; maximum speed was 21.9 mph. Average power was 246 watts; maximum power was 314 watts.


  • Total Distance: 148.26 mi
  • Longest Ride: 33.12 mi
  • Total Time for Week: 8:36:05 (h:m:s)
  • Avg Speed: 17.2 mph
  • Max Speed: 27.9 mph
  • Avg Power: 124 watts
  • Max Power: 336 watts
  • Calories: 3,502 C
  • Avg Weight: 155.8