Period 1 – Week 3 Training Report

PERIOD 1 (AEROBIC BASE 1) WEEK 3 (10/21 – 10/27) TRAINING REPORT

HIGHLIGHTS: The duration of the first interval workout was increased for a second week in a row to two 12-minute efforts, at 80%-85% of my maximum heart rate (MHR), with 5-minutes of recovery (below 70% MHR) between the intervals. Maximum speed during these intervals decreased to 23.1 mph at 90-95 RPM cadence in the 53 x 18 gear. On Thursday, the interval workout was the same as the previous week: 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 23.8 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: 118.67 mi
  • Longest Ride: 45.67 mi
  • Total Time for Week: 7:50:52 (h:m:s)
  • Avg Speed: 15.1 mph
  • Max Speed: 28.7 mph
  • Calories: 2,232 C
  • Avg Weight: 178.94

COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors.