Foundation 3.5 Training Report
Posted in Training Reports
FOUNDATION 3.5 (04/03 – 04/09) TRAINING REPORT
The focus of this week’s training shifted to interval workouts during the workweek and long endurance workouts on the weekend. My Chronic Threshold Level (CTL), a measure of fitness, increased from 60 to 61. Completed two 3 x 10 minute and a 3 x 3 minute tempo interval workouts, plus 6 hours of endurance miles workouts.
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 Endurance Miles workout was 10.02 miles in 0:45:02. Average speed was 13.3 mph; maximum speed was 14.1 mph. Average power was 58 watts; maximum power was 72 watts.
- Wednesday’s Sweet Spot ( 3 x 10 minutes) Interval workout was 15.82 miles in 1:06:01. Average speed was 14.4 mph; maximum speed was 17.1 mph. Average power was 70 watts; maximum power was 114 watts.
- Thursday’s Aerobic Tempo (3 x 10 minutes) Interval workout was 15.01 miles in 1:01:21. Average speed was 14.7 mph; maximum speed was 17.1 mph. Average power was 74 watts; maximum power was 120 watts.
- Friday’s Short Tempo & Speed (3 x 3 minutes) Interval workout was 10.01 miles in 0:43:05. Average speed was 13.9 mph; maximum speed was 18.0 mph. Average power was 67 watts; maximum power was 146 watts.
- Saturday’s Endurance Miles workout was 33.16 miles in 2:15:03. Average speed was 14.7 mph; maximum speed was 16.8 mph. Average power was 74 watts; maximum power was 112 watts.
- Sunday’s Endurance Miles workout was 45.01 miles in 3:00:22. Average speed was 15.0 mph; maximum speed was 16.2 mph. Average power was 76 watts; maximum power was 98 watts.
BY THE NUMBERS:
- Total Distance: 129.03 mi
- Longest Ride: 45.01 mi
- Total Time for Week: 9:11:00 (h:m:s)
- Avg Speed: 14.6 mph
- Max Speed: 18.0 mph
- Avg Power: 65 watts
- Max Power: 157 watts
- Calories: 2,325 C
- Avg Weight: 168.5