Foundation 2.3 Training Report
FOUNDATION 2.3 (01/23 – 01/29) TRAINING REPORT
The focus of this week’s training continues to be increasing endurance and leg strength. The result was a five point improvement in my Chronic Threshold Level (CTL), a measure of fitness, from 39 to 44. This was accomplished with three interval workouts of 4 x 10 minutes, 2 x 15 minutes, and 3 x 20 minutes, plus a 2.5 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 interval cycling sessions, two recovery/endurance cycling sessions, two or 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.
- Tuesday’s Over-Under 4 x 10 Minute Interval workout was 15.41 miles in 1:23:03. Average speed was 11.1 mph; maximum speed was 13.7 mph. Average power was 83 watts; maximum power was 144 watts.
- Wednesday’s Foundation Miles workout was 9.40 miles in 0:56:04. Average speed was 10.1 mph; maximum speed was 13.7 mph. Average power was 67 watts; maximum power was 149 watts.
- Thursday’s Sweet Spot Tempo Interval workout was 16.32 miles in 1:31:02. Average speed was 10.8 mph; maximum speed was 13.1 mph. Average power was 78 watts; maximum power was 138 watts.
- Saturday’s Sweet Spot Tempo 3 x 20 Minute Interval workout was 19.32 miles in 1:44:02. Average speed was 10.6 mph; maximum speed was 13.4 mph. Average power was 77 watts; maximum power was 142 watts.
- Sunday’s Cadence Drills/Endurance Miles workout was 25.48 miles in 2:34:01. Average speed was 9.9 mph; maximum speed was 13.8 mph. Average power was 68 watts; maximum power was 141 watts.
BY THE NUMBERS:
- Total Distance: 85.93 mi
- Longest Ride: 25.48 mi
- Total Time for Week: 9:28:12 (h:m:s)
- Avg Speed: 10.5 mph
- Max Speed: 13.8 mph
- Avg Power: 75 watts
- Max Power: 149 watts
- Calories: 3,099 C
- Avg Weight: 167.4