FOUNDATION 2.1 (01/09 – 01/15) TRAINING REPORT
The focus of this week’s training was increasing endurance and leg strength. The result was a four point improvement in my Chronic Threshold Level (CTL), a measure of fitness, from 28 to 32. This was accomplished through three interval workouts of 3 x 8 minutes, 3 x 10 minutes, and 3 x 12 minutes, plus a 2-hour endurance workout. Also successfully completed two workouts of two sets of 10 repetitions of 10 pounds on six leg strength machines at my local fitness center.
HIGHLIGHTS: Each week typically consists of three or four specific cycling sessions, two recovery cycling sessions, three yoga sessions, and two strength machine sessions. All cycling sessions were completed indoors with my recumbent trike on a kinetic trainer connected to power pedals and a Garmin Edge 530 bike computer.
DETAILS:
- Tuesday’s Fast Pedals 3 x 4 x 1 Minute Interval workout was 8.02 miles in 0:49:03. Average speed was 9.8 mph; maximum speed was 12.6 mph. Average power was 69 watts; maximum power was 131 watts.
- Wednesday’s Steady State 3 x 8 Minute Intervals workout was 11.47 miles in 1:04:04. Average speed was 10.7 mph; maximum speed was 13.3 mph. Average power was 84 watts; maximum power was 142 watts.
- Friday’s Sweet Spot Tempo 3 x 10 Minute Intervals workout was 12.09 miles in 1:09:04. Average speed was 10.5 mph; maximum speed was 13.0 mph. Average power was 80 watts; maximum power was 169 watts.
- Saturday’s Endurance Miles workout was 19.74 miles in 2:01:02. Average speed was 9.79 mph; maximum speed was 12.9 mph. Average power was 70 watts; maximum power was 134 watts.
- Sunday’s Sweet Spot Tempo 3 x 12 Minute Intervals workout was 13.60 miles in 1:13:02. Average speed was 11.2 mph; maximum speed was 13.3 mph. Average power was 81 watts; maximum power was 139 watts.
BY THE NUMBERS:
- Total Distance: 64.93 mi
- Longest Ride: 19.74 mi
- Total Time for Week: 7:51:15 (h:m:s)
- Avg Speed: 10.4 mph
- Max Speed: 13.3 mph
- Avg Power: 77 watts
- Max Power: 169 watts
- Calories: 2,560 C
- Avg Weight: 168.8