Period 1 – Week 2 Training Report
PERIOD 1 (AEROBIC BASE 1) WEEK 2 (10/14 – 10/20) TRAINING REPORT
HIGHLIGHTS: The duration of the two interval workouts was increased. The first, on Tuesday, was increased from two 8-minute efforts, at 80%-85% of my maximum heart rate (MHR), with 5-minutes of recovery (below 70% MHR) between the intervals, to two 10-minute efforts at 80%-85% MHR with 5-minutes of recovery (below 70% MHR) between the intervals. Maximum speed during these intervals increased to 25.4 mph at 90-95 RPM cadence in the 53 x 21 gear. On Thursday, the interval workout consisted of 5-minutes at 75%-80% MHR, followed by 5-minutes at 80%-85% MHR, repeated three times without any recovery between sets. Maximum speed was 24.1 mph at 90-100 RPM cadence in the 53 x 18 gear.
The workouts on Wednesday and Friday were recovery (sub-70% MHR) after the interval workouts on the previous days. Saturday’s workout was a 40km ride conducted at 75%-80% MHR at 90 RPM cadence. The Sunday workout was a 45-mile, 3-hour ride conducted at 70%-75% RPM at 90 RPM cadence.
BY THE NUMBERS:
- Total Distance: 118.45 mi
- Longest Ride: 45.59 mi
- Total Time for Week: 7:37:33 (h:m:s)
- Avg Speed: 15.5 mph
- Max Speed: 29.3 mph
- Calories: 2,222 C
- Avg Weight: 180.17
COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors.