Dec072025December 7, 2025December 7, 2025by Masters TTRacer

Logged 1,031.99 Miles Through Week 11

Posted in Training Reports

FOUNDATION 2.3 REPORT (12/01 – 12/07)

HIGHLIGHTS: Last year’s training was focused on the 3.1 and 6.2 mile time trials at National Senior Games in July. At the end of Week 11, I had logged 1,155.66 miles, averaging 105.66 miles/week. This season, with the more demanding training required to complete a 62 mile and 100 mile effort on the way to a distance record for 6 hours, I’m averaging 93.81 miles per week. That average will most certainly increase as I increase the time (and distance) of the weekly rehearsal rides.

Speaking of rehearsal rides, last month’s focus was on two hour rehearsal efforts. This month, the rehearsal efforts are three hours long. Coach had a novel approach to the first of the three hour rides this month. She scheduled two 1.5 hour foundation mile workouts, one in the morning and one in the afternoon on Saturday. I completed each of them on different virtual IRONMAN time trial courses for a total of 46.87 miles. Average speed was 15.6 mph; maximum speed was 18.3 mph.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Two of three strength resistance workouts was completed.

DETAILS:

  • Monday was a rest day off the bike.
  • Tuesday’s Steady State Intervals (4 x 4/3 minute intervals) workout was 14.20 miles in 0:56:00. Average speed was 15.2 mph; maximum speed was 18.2 mph. Average power was 91 watts; maximum power was 147 watts. A 45-minute workout shoveling snow was completed.
  • Wednesday’s Foundation Miles Intervals (4 x 8/4 minutes) workout was 17.23 miles in 1:11:42. Average speed was 14.6 mph; maximum speed was 16.9 mph. Average power was 80 watts; maximum power was 124 watts.
  • Thursday’s Sweet Spot Intervals (3 x 8/5 minutes) workout was 15.86 miles in 1:00:00. Average speed was 15.9 mph; maximum speed was 17.7 mph. Average power was 99 watts; maximum power was 146 watts. A 30-minute strength machine resistance workout was completed.
  • Friday’s Recovery – Endurance Blend workout was 12.67 miles in 0:54:00. Average speed was 14.1 mph; maximum speed was 15.5 mph. Average power was 74 watts; maximum power was 102 watts.
  • Saturday’s AM Foundation Miles workout was 23.32 miles in 1:30:00. Average speed was 15.5 mph; maximum speed was 18.4 mph. Average power was 93 watts; maximum power was 107 watts.
  • Saturday’s PM Foundation Miles workout was 23.55 miles in 1:30:00. Average speed was 15.7 mph; maximum speed was 18.3 mph. Average power was 95 watts; maximum power was 114 watts.
  • Sunday’s Endurance Miles – “Kitchen Sink” workout was 12.37 miles in 0:50:00. Average speed was 14.8 mph; maximum speed was 18.7 mph. Average power was 84 watts; maximum power was 198 watts. A 30-minute strength machine resistance workout was cancelled.

BY THE NUMBERS:

  • Total Distance: 119.20 mi
  • Longest Ride: 23.55 mi
  • Total Time for Week: 8:21:42 (h:m:s)
  • Avg Speed: 15.2 mph
  • Max Speed: 18.7 mph
  • Avg Power: 88 watts
  • Max Power: 198 watts
  • Calories: 2,603 C
  • Avg Weight: 178.9
  • Chronic Training Load: 39 (+2)