Period 1 – Week 4 Training Report
PERIOD 1 (AEROBIC BASE 1) WEEK 4 (10/28 – 11/03) TRAINING REPORT
HIGHLIGHTS: This was a recovery week after three weeks of intervals of steadily increasing duration. The Tuesday workout was 2 x 7-minutes at 75%-80% MHR, with 5-minutes recovery between the intervals at sub-70% MHR. Maximum speed was 23.5 mph at 90-95 RPM cadence in the 53 x 18 gear. On Thursday, the interval workout was the same as week one: 5-minutes at 75%-80% MHR, followed by 5-minutes at 80%-85% MHR, repeated twice 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: 111.45 mi
- Longest Ride: 45.57 mi
- Total Time for Week: 7:14:47 (h:m:s)
- Avg Speed: 15.4 mph
- Max Speed: 31.2 mph
- Calories: 2,097 C
- Avg Weight: 179.14
COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors. The weather was cold and windy over the weekend, which required extra layers of clothing, specifically a balaclava for my head, wind-resistant jacket and gloves, tights on my legs, and chemical toe warmers in my shoes.