Build 2 – Week 2 Training Report
BUILD 2 – WEEK 2 (09/19 – 09/25) TRAINING REPORT
The season is over. I exceeded by annual mileage goal of 6,150 miles by almost 300 miles. The final total was 6,436.00 miles. I also exceeded by total mileage last year – shortened by three months due to my crash – by almost 1,500 miles. I will now take a week off the trike to rest and move from my apartment to a brand new single-family house.
HIGHLIGHTS: The goal for this training period is strength maintenance through the end of the season (in one week). 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 L4 FTP Double Surge Intervals workout was 28.87 miles in 1:30:05. Average speed was 19.2 mph; maximum speed was 23.8 mph. Average power was 117 watts; maximum power was 224 watts.
Wednesday’s L1 Active Recovery Varied workout was 17.65 miles in 1:00:21. Average speed was 17.5 mph; maximum speed was 23.1 mph. Average power was 98 watts; maximum power was 122 watts.
Thursday’s L4 FTP Ladder Intervals workout was 27.41 miles in 1:23:34. Average speed was 19.7 mph; maximum speed was 24.9 mph. Average power was 121 watts; maximum power was 282 watts.
Friday’s L1 Coffee Shop Pace workout was 18.03 miles in 1:00:19. Average speed was 17.9 mph; maximum speed was 23.2 mph. Average power was 102 watts; maximum power was 123 watts.
Saturday’s L2 Longer Endurance Ride workout was 39.71 miles in 2:05:56. Average speed was 18.9 mph; maximum speed was 27.4 mph. Average power was 113 watts; maximum power was 265 watts.
Sunday’s L2 Endurance Rolling Pace workout was 39.71 miles in 2:05:30. Average speed was 19.0 mph; maximum speed was 27.1 mph. Average power was 113 watts; maximum power was 271 watts.
BY THE NUMBERS:
- Total Distance: 171.38 mi
- Total Distance Year-to-Date: 6,436.00 mi (Week 52)
- Longest Ride: 39.71 mi
- Total Time for Week: 9:45:45 (h:m:s)
- Avg Speed: 18.8 mph
- Max Speed: 27.4 mph
- Avg Power: 111 watts
- Max Power: 282 watts
- Calories: 3,623 C
- Avg Weight: 149.5