Sep212025September 21, 2025September 21, 2025by Masters TTRacer

End of 25th Season; 5,217.23 Miles Logged

Posted in Training Reports

FOUNDATION 1.4 REPORT (09/15 – 09/21)

HIGHLIGHTS: I recently discovered that I had made an error in my annual mileage spreadsheet. I had double entered the year’s mileage back in 2013. As a result, I had prematurely announced that I had logged 150,000 miles in my post for June 23, 2024. I wrote that I had achieved this milestone in 23 years, 2 months, and 23 days. In fact, I actually achieved this milestone last month, on August 6, 2025, in 24 years, 4 months, and 14 days.

The highlight of this season, of course, was winning gold and silver medals at National Senior Games in Des Moines, IA. Also notable was the discovery of the onset of atrial fibrillation (AFib) in March. I missed several weeks of training due to two cardiac procedures. Earlier this week, I had my 30-day followup ECG which showed no sign of the AFib. My next ECG will be in two months at the three month mark since the cardiac ablation procedure. ECGs are already scheduled for the six and 12 month marks.

I logged a total distance of 5,217.53 miles (vs 5,515.35 miles last season) in 362 cycling and 75 strength workouts. Total activity hours were 427H 57M 16S (377:14:16 cycling/49:55 strength).

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Three strength resistance workouts were completed.

DETAILS:

  • Monday’s Aerobic Tempo Intervals (5 x 4/3 minutes) workout was 13.89 miles in 0:55:00. Average speed was 15.2 mph; maximum speed was 17.3 mph. Average power was 86 watts; maximum power was 153 watts. A 30-minute strength machine resistance workout was completed.
  • Tuesday’s Recovery – Endurance Blend workout was 13.81 miles in 0:57:03. Average speed was 14.8 mph; maximum speed was 17.1 mph. Average power was 82 watts; maximum power was 144 watts.
  • Wednesday’s Fast Pedals – Speed Intervals workout was 9.56 miles in 0:38:38. Average speed was 15.1 mph; maximum speed was 18.3 mph. Average power was 87 watts; maximum power was 183 watts. A 30-minute strength machine resistance workout was completed.
  • Thursday was a rest day off the bike.
  • Friday’s Foundation Miles – Potpourri workout was 13.93 miles in 0:59:00. Average speed was 14.2 mph; maximum speed was 16.3 mph. Average power was 73 watts; maximum power was 123 watts. A 30-minute strength machine resistance workout was completed.
  • Saturday’s Endurance Miles workout was 15.47 miles in 1:03:00. Average speed was 14.7 mph; maximum speed was 17.8 mph. Average power was 80 watts; maximum power was 169 watts.
  • Sunday’s Endurance Miles – “Kitchen Sink” workout was 12.91 miles in 0:52:00. Average speed was 14.9 mph; maximum speed was 18.8 mph. Average power was 84 watts; maximum power was 179 watts.

BY THE NUMBERS:

  • Total Distance: 79.57 mi
  • Longest Ride: 15.47 mi
  • Total Time for Week: 6:54:41 (h:m:s)
  • Avg Speed: 14.7 mph
  • Max Speed: 18.8 mph
  • Avg Power: 82 watts
  • Max Power: 183 watts
  • Calories: 2,116 C
  • Avg Weight: 177.6
  • Chronic Training Load: 30 (0)