Mar032024March 3, 2024March 10, 2024by Masters TTRacer

Foundation 3.4 Training Report

Posted in Training Reports

FOUNDATION 3.4 TRAINING REPORT (02/26 – 03/03)

HIGHLIGHTS: This was suppose to be the start of a new build cycle. Unfortunately, I contracted an acute viral upper respiratory infection from a family member. I missed Monday’s strength workout, doubled-up Monday’s and Tuesday’s cycling workouts on Tuesday, and missed Wednesday’s cycling and strength workouts. I took a rest day on Thursday, doubling up Thursday’s and Friday’s workouts on Friday. My Chronic Training Load (CTL) increased by one point from 57 to 58.

At 4:00 AM, Sunday morning, I drove to the local hospital emergency room when I experienced uncontrollable coughing. They performed a full battery of tests: seven blood tests, COVID and RSV screening, chest x-ray, and 12 lead electrocardiogram with negative findings. I was prescribed a cough-inhibitor to suppress the coughing.

This week’s training included seven workouts on the trike and no strength workouts. All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Tuesday’s Endurance Miles-Kitchen Sink Ride workout was 12.59 miles in 0:54:08. Average speed was 13.9 mph; maximum speed was 17.0 mph. Average power was 69 watts; maximum power was 138 watts.
  • Tuesday’s Steady State Intervals (3 x 5/2 minutes) workout was 17.02 miles in 1:09:01. Average speed was 14.8 mph; maximum speed was 17.2 mph. Average power was 80 watts; maximum power was 123 watts.
  • Friday’s Steady State Intervals (3 x 8/6 minutes) workout was 16.85 miles in 1:10:01. Average speed was 14.4 mph; maximum speed was 17.2 mph. Average power was 76 watts; maximum power was 117 watts.
  • Friday’s Recovery-Endurance Blend workout was 10.00 miles in 0:45:12. Average speed was 13.3 mph; maximum speed was 14.5 mph. Average power was 61 watts; maximum power was 88 watts.
  • Saturday’s Sweet Spot Tempo Intervals (3 x 15/5 minutes) workout was 20.16 miles in 1:22:01. Average speed was 14.7 mph; maximum speed was 16.7 mph. Average power was 80 watts; maximum power was 113 watts.
  • Saturday’s Endurance Ladder workout was 22.17 miles in 1:37:02. Average speed was 13.6 mph; maximum speed was 15.3 mph. Average power was 66 watts; maximum power was 102 watts.
  • Sunday’s Foundation Miles workout was 22.64 miles in 1:40:02. Average speed was 13.6 mph; maximum speed was 15.3 mph. Average power was 64 watts; maximum power was 90 watts.

BY THE NUMBERS:

  • Total Distance: 121.42 mi
  • Longest Ride: 22.64 mi
  • Total Time for Week: 8:37:27 (h:m:s)
  • Avg Speed: 14.1 mph
  • Max Speed: 17.2 mph
  • Avg Power: 71 watts
  • Max Power: 138 watts
  • Calories: 2,104 C
  • Avg Weight: 172.9
  • Chronic Training Load: 58 (+1)