FOUNDATION 3.7 (04/17 – 04/23) TRAINING REPORT
Completed the transition to race-paced interval workouts. Achieved 13 peak performances over the past 90 days, including 110 watts in 5 minutes, 106 watts in 10 minutes, and 96 beats per minute for one minute.
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 Threshold OverUnder (3 x 10 minutes) Interval workout was 17.69 miles in 1:11:02. Average speed was 14.9 mph; maximum speed was 17.7 mph. Average power was 79 watts; maximum power was 121 watts.
- Wednesday’s Endurance Miles workout was 16.82 miles in 1:12:41. Average speed was 13.1 mph; maximum speed was 14.0 mph. Average power was 55 watts; maximum power was 67 watts.
- Thursday’s Foundation Miles workout was 18.05 miles in 1:15:02. Average speed was 14.4 mph; maximum speed was 16.7 mph. Average power was 70 watts; maximum power was 118 watts.
- Friday’s Climbing Repeats (3 x 8 minutes) Interval workout was 15.07 miles in 1:00:03. Average speed was 15.1 mph; maximum speed was 17.7 mph. Average power was 80 watts; maximum power was 118 watts.
- Saturday’s Endurance Miles workout was 21.58 miles in 1:30:02. Average speed was 14.4 mph; maximum speed was 17.0 mph. Average power was 69 watts; maximum power was 115 watts.
- Sunday’s Endurance Miles (4 x 10 minutes) Interval workout was 21.87 miles in 1:33:15. Average speed was 14.1 mph; maximum speed was 17.1 mph. Average power was 66 watts; maximum power was 115 watts.
BY THE NUMBERS:
- Total Distance: 110.09 mi
- Longest Ride: 21.87 mi
- Total Time for Week: 8:17:05 (h:m:s)
- Avg Speed: 14.3 mph
- Max Speed: 17.7 mph
- Avg Power: 70 watts
- Max Power: 121 watts
- Calories: 2,056 C
- Avg Weight: 168.0