FOUNDATION 4.2 TRAINING REPORT (03/11 – 03/17)
HIGHLIGHTS: Training was challenging this week with three double-workout days, plus the fact that it was a maximum effort (150+ mile/11+ hour) going into next week’s third non-stop rehearsal of four hours. As a result, my Chronic Training Load (CTL) increased by four points from 61 to 65. I’ll probably equal or surpass my all-time CTL of 67 set a year ago, during the week of March 13-19, 2023, in the next two weeks.
This week’s training included eight workouts on the trike and one in-person strength workout. All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.
DETAILS:
- Monday’s Foundation Miles Interval (5 x 5/2 minutes) workout was 13.15 miles in 0:58:01. Average speed was 13.6 mph; maximum speed was 15.3 mph. Average power was 65 watts; maximum power was 99 watts. The 45-minute strength routine was a mix of upper body and core exercises with ropes and bands.
- Wednesday’s Steady State Intervals (3 x 3 x 4/1 minutes) workout was 19.37 miles in 1:19:04. Average speed was 14.7 mph; maximum speed was 17.2 mph. Average power was 80 watts; maximum power was 125 watts.
- Wednesday’s Foundation Miles workout was 21.66 miles in 1:30:01. Average speed was 14.4 mph; maximum speed was 15.6 mph. Average power was 74 watts; maximum power was 96 watts.
- Friday’s Steady State Intervals (4 x 8/4 minutes) workout was 18.40 miles in 1:15:02. Average speed was 14.7 mph; maximum speed was 17.3 mph. Average power was 79 watts; maximum power was 123 watts.
- Friday’s Endurance Miles-Coffee Shop Ride workout was 14.76 miles in 1:10:02. Average speed was 12.6 mph; maximum speed was 13.3 mph. Average power was 55 watts; maximum power was 64 watts.
- Saturday’s Sweet Spot Tempo Intervals (2 x 30/10 minutes) workout was 26.01 miles in 1:45:08. Average speed was 14.8 mph; maximum speed was 16.9 mph. Average power was 81 watts; maximum power was 115 watts.
- Saturday’s Foundation Miles Interval (4 x 10/4 minutes) workout was 17.25 miles in 1:15:01. Average speed was 13.8 mph; maximum speed was 15.6 mph. Average power was 67 watts; maximum power was 99 watts.
- Sunday’s Foundation Miles workout was 24.01 miles in 1:45:44. Average speed was 13.6 mph; maximum speed was 15.1 mph. Average power was 65 watts; maximum power was 89 watts.
BY THE NUMBERS:
- Total Distance: 154.61 mi
- Longest Ride: 26.01 mi
- Total Time for Week: 11:43:03 (h:m:s)
- Avg Speed: 14.1 mph
- Max Speed: 17.3 mph
- Avg Power: 71 watts
- Max Power: 125 watts
- Calories: 2,985 C
- Avg Weight: 171.8
- Chronic Training Load: 65 (+4)