FOUNDATION 3.4 (03/27 – 04/02) TRAINING REPORT
The focus of this week’s training was six endurance workouts in the big (53t) chainring. My Chronic Threshold Level (CTL), a measure of fitness, was stable at 60. Completed a 3 x 10 minute tempo workout, plus 8 hours of endurance workouts. Over the weekend, completed a baseline 100 km (62.14 mi) endurance effort in 4:13:00 (14.73 mph average).
HIGHLIGHTS: All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.
DETAILS:
- Tuesday’s Foundation Miles (3 x 10 minute intervals) workout was 13.26 miles in 0:59:09. Average speed was 13.4 mph; maximum speed was 17.2 mph. Average power was 60 watts; maximum power was 124 watts.
- Wednesday’s Endurance Miles workout was 14.57 miles in 1:01:02. Average speed was 14.3 mph; maximum speed was 16.6 mph. Average power was 69 watts; maximum power was 106 watts.
- Thursday’s Endurance Miles workout was 15.82 miles in 1:12:27. Average speed was 13.1 mph; maximum speed was 13.5 mph. Average power was 55 watts; maximum power was 66 watts.
- Friday’s Foundatin Miles workout was 21.75 miles in 1:30:03. Average speed was 14.5 mph; maximum speed was 15.1 mph. Average power was 70 watts; maximum power was 80 watts.
- Saturday’s Endurance Miles workout was 33.07 miles in 2:15:03. Average speed was 14.7 mph; maximum speed was 15.2 mph. Average power was 72 watts; maximum power was 82 watts.
- Sunday’s Endurance Miles workout was 29.08 miles in 1:58:32. Average speed was 14.7 mph; maximum speed was 15.5 mph. Average power was 73 watts; maximum power was 85 watts.
BY THE NUMBERS:
- Total Distance: 127.54 mi
- Longest Ride: 33.07 mi
- Total Time for Week: 9:31:16 (h:m:s)
- Avg Speed: 14.3 mph
- Max Speed: 17.2 mph
- Avg Power: 67 watts
- Max Power: 148 watts
- Calories: 2,310 C
- Avg Weight: 168.6