Build 1 – Week 3 Training Report
BUILD 1 – WEEK 3 (08/29 – 09/04) TRAINING REPORT
Saturday’s three and a half hour indoor training ride was my second longest session of the year: 67.63 miles, just 1.5 miles shy of last week’s season-best 69.05 mile effort. If I continue logging 180+ mile weeks over the last three weeks of the season, I will shatter my goal of 6,150 miles for the year with almost 6,500 miles.
HIGHLIGHTS: The goal for this training period is strength maintenance through the end of the season (in three weeks). Continuing a 20-minute yoga routine three times weekly aimed at strengthening my shoulders and lower back. The smart trainer workouts were conducted indoors with the Zwift or Rouvy applications.
Tuesday’s L2 Long Endurance workout was 34.34 miles in 1:44:15. Average speed was 19.8 mph; maximum speed was 26.2 mph. Average power was 123 watts; maximum power was 235 watts.
Wednesday’s L1 Easy Spin Recovery workout was 17.92 miles in 1:00:18. Average speed was 17.8 mph; maximum speed was 23.4 mph. Average power was 101 watts; maximum power was 140 watts.
Thursday’s L2 Endurance Ride workout was 27.41 miles in 1:26:10. Average speed was 19.1 mph; maximum speed was 24.7 mph. Average power was 113 watts; maximum power was 317 watts.
Friday’s L1 Coffee Shop Pace workout was 18.19 miles in 1:00:17. Average speed was 18.1 mph; maximum speed was 23.1 mph. Average power was 104 watts; maximum power was 123 watts.
Saturday’s L2 Flat Road Ride workout was 67.63 miles in 3:31:43. Average speed was 19.2 mph; maximum speed was 27.3 mph. Average power was 116 watts; maximum power was 230 watts.
Sunday’s L1 Active Recovery Light Spin workout was 17.25 miles in 1:00:19. Average speed was 17.2 mph; maximum speed was 22.3 mph. Average power was 91 watts; maximum power was 126 watts.
BY THE NUMBERS:
- Total Distance: 182.73 mi
- Total Distance Year-to-Date: 5,940.51 mi (Week 49)
- Longest Ride: 67.63 mi
- Total Time for Week: 10:25:42 (h:m:s)
- Avg Speed: 18.7 mph
- Max Speed: 27.3 mph
- Avg Power: 109 watts
- Max Power: 317 watts
- Calories: 3,865 C
- Avg Weight: 151.3