First of Two Weeks of Increasing Mileage
Posted in Training Reports
SPECIALIZED 3.1 TRAINING REPORT (07/15 – 07/21)
HIGHLIGHTS: In preparation for the four virtual races over consecutive weekends in August, my weekly mileage for this week increased to 115 miles, rather than a typical race week of 80 miles. Next week, I expect to log over 130 miles, including an endurance effort next Saturday of almost 2.5 hours.
My Chronic Training Load (CTL) declined from 57 to 56. This week’s training included seven workouts on the trike. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.
DETAILS:
- Monday’s Recovery-Endurance Blend Mixed workout was 10.17 miles in 0:47:01. Average speed was 13.0 mph; maximum speed was 14.5 mph. Average power was 58 watts; maximum power was 79 watts. The 45-minute strength routine – a mix of upper body and core exercises with strength machines – was cancelled due to lingering hip pain.
- Tuesday’s Foundation Miles Intervals (4 x 12/4 minutes) workout was 17.66 miles in 1:27:01. Average speed was 13.6 mph; maximum speed was 15.3 mph. Average power was 64 watts; maximum power was 107 watts.
- Wednesday’s Fast Pedals Intervals (3 x 4/1 minutes) workout was 12.81 miles in 0:54:02. Average speed was 14.2 mph; maximum speed was 16.1 mph. Average power was 72 watts; maximum power was 105 watts.
- Thursday’s Foundation Miles workout was 16.24 miles in 1:11:02. Average speed was 13.7 mph; maximum speed was 15.3 mph. Average power was 66 watts; maximum power was 93 watts.
- Friday’s Foundation Miles Intervals (4 x 15/4 minutes) workout was 22.04 miles in 1:39:02. Average speed was 13.4 mph; maximum speed was 15.4 mph. Average power was 62 watts; maximum power was 96 watts. The 39-minute strength routine – a mix of upper body and core exercises with bands and free weights – was cancelled due to lingering hip pain.
- Saturday’s Recovery-Endurance Blend Mixed workout was 14.39 miles in 1:04:01. Average speed was 13.5 mph; maximum speed was 15.6 mph. Average power was 54 watts; maximum power was 96 watts.
- Sunday’s Foundation Miles Intervals (5 x 10/4 minutes) workout was 19.84 miles in 1:29:04. Average speed was 13.4 mph; maximum speed was 15.6 mph. Average power was 62 watts; maximum power was 112 watts.
BY THE NUMBERS:
- Total Distance: 115.14 mi
- Longest Ride: 22.04 mi
- Total Time for Week: 8:31:13 (h:m:s)
- Avg Speed: 13.5 mph
- Max Speed: 16.1 mph
- Avg Power: 64 watts
- Max Power: 112 watts
- Calories: 1,871 C
- Avg Weight: 173.3
- Chronic Training Load: 56 (-1)