NSG Time Trial Venue Location Announced
Posted in Training Reports
FOUNDATION 5.1 TRAINING REPORT (03/31 – 04/06)
HIGHLIGHTS: The National Senior Games (NSG) time trial venue location was recently announced. The start line for both the 5 km and 10 km races will be at The Chicken, a classic roadhouse joint in West Des Moines and a couple of miles southwest of Des Moines International Airport. The 5 km race will be point-to-point, while the 10 km race will be out-and-back. The course route for both races should be revealed in the next several weeks.
All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Both of the strength workouts were completed this week.
DETAILS:
- Monday’s Endurance Miles-“Coffee Shop Ride” workout was 13.06 miles in 1:00:04. Average speed was 13.0 mph; maximum speed was 13.7 mph. Average power was 62 watts; maximum power was 73 watts. The 45-minute strength routine, a mix of strength machines and bands, was completed.
- Tuesday’s Aerobic Tempo Intervals (2 x 10/5 minutes) workout was 14.73 miles in 1:02:02. Average speed was 14.2 mph; maximum speed was 16.2 mph. Average power was 77 watts; maximum power was 123 watts.
- Wednesday’s Foundation Miles workout was 16.41 miles in 1:10:02. Average speed was 14.1 mph; maximum speed was 14.9 mph. Average power was 73 watts; maximum power was 88 watts.
- Thursday’s Recovery-Endurance Blend workout was 10.03 miles in 0:45:17. Average speed was 13.3 mph; maximum speed was 14.4 mph. Average power was 65 watts; maximum power was 88 watts. The 45-minute strength routine, a mix of strength machines, free weights, and rope exercises, was completed.
- Friday’s Foundation/Aerobic Tempo-Stepped Blend workout was 10.33 miles in 0:45:01. Average speed was 13.8 mph; maximum speed was 15.7 mph. Average power was 71 watts; maximum power was 112 watts.
- Saturday’s Endurance Miles-“Coffee Shop Ride” workout was 12.59 miles in 1:00:02. Average speed was 12.6 mph; maximum speed was 13.1 mph. Average power was 57 watts; maximum power was 68 watts.
- Sunday’s Endurance Miles Intervals (8 x 5/2 minutes) workout was 22.31 miles in 1:37:02. Average speed was 13.8 mph; maximum speed was 15.8 mph. Average power was 71 watts; maximum power was 107 watts.
BY THE NUMBERS:
- Total Distance: 99.17 mi
- Longest Ride: 22.31 mi
- Total Time for Week: 8:49:30 (h:m:s)
- Avg Speed: 13.6 mph
- Max Speed: 16.2 mph
- Avg Power: 68 watts
- Max Power: 123 watts
- Calories: 2,328 C
- Avg Weight: 176.9
- Chronic Training Load: 47 (-2)