No Rest Over The Holidays

FOUNDATION 1.3 TRAINING REPORT (12/23 – 12/29)

HIGHLIGHTS: A lot of athletes view the two weeks over the Christmas/New Year’s holidays as an excellent opportunity to increase their training efforts. My training is no exception. While I logged only 100 miles last week, my mileage increased by 14 percent this week. The accepted guideline for increasing weekly mileage is 10 percent. Next week’s total mileage is expected to be similar to this week’s total.

This week’s training included seven workouts on the trike. There were no strength workouts. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

• Monday’s Endurance-Coffee Shop Ride workout was 15.65 miles in 1:10:02. Average speed was 13.4 mph; maximum speed was 14.2 mph. Average power was 66 watts; maximum power was 82 watts. The 45-minute strength routine, a mix of ropes, free weights, and bands, was cancelled.
• Tuesday’s Foundation Intervals (4 x 10/4 minutes) workout was 17.19 miles in 1:19:02. Average speed was 13.1 mph; maximum speed was 14.8 mph. Average power was 62 watts; maximum power was 94 watts.
• Wednesday’s Recovery-Endurance Blend workout was 9.16 miles in 0:45:02. Average speed was 12.5 mph; maximum speed was 13.8 mph. Average power was 54 watts; maximum power was 81 watts. The 37-minute strength routine, a mix of strength machines, free weights, and rope exercises, was cancelled.
• Thursday’s OverUnder Endurance/Aerobic Tempo Intervals (4 x 10/5 minutes) workout was 18.88 miles in 1:25:04. Average speed was 13.3 mph; maximum speed was 15.3 mph. Average power was 66 watts; maximum power was 107 watts.
• Friday’s Recovery-Endurance Blend workout was 11.91 miles in 0:54:35. Average speed was 13.1 mph; maximum speed was 14.2 mph. Average power was 63 watts; maximum power was 83 watts. The 36-minute strength routine, a mix of strength machines and rope exercises, was cancelled.
• Saturday’s Foundation HI/LO Blend Intervals (5 x 10/6 minutes) workout was 21.01 miles in 1:37:06. Average speed was 13.0 mph; maximum speed was 15.0 mph. Average power was 61 watts; maximum power was 95 watts.
• Sunday’s Endurance Intervals (7 x 6/2 minutes) workout was 20.42 miles in 1:29:05. Average speed was 13.8 mph; maximum speed was 16.1 mph. Average power was 71 watts; maximum power was 129 watts.

BY THE NUMBERS:

• Total Distance: 114.23 mi
• Longest Ride: 21.01 mi
• Total Time for Week: 8:39:56 (h:m:s)
• Avg Speed: 13.2 mph
• Max Speed: 16.1 mph
• Avg Power: 63 watts
• Max Power: 129 watts
• Calories: 1,907 C
• Avg Weight: 175.4
• Chronic Training Load: 54 (-1)