Period 2 – Week 1 Training Report
PERIOD 2 (AEROBIC BASE 2) WEEK 1 (11/04 – 11/10) TRAINING REPORT
HIGHLIGHTS: This was a base week starting a new four-week period. The Tuesday workout was 2 x 10-minutes at 85% MHR, with 5-minutes recovery between the intervals at sub-70% MHR. This is the bottom of my race-pace zone. Maximum speed was 25.1 mph at 85-95 RPM cadence in the 53 x 16 gear. On Thursday, I cancelled the interval workout due to an upset stomach. My last cancelled workout was almost three and a half months ago, on Wednesday, July 31st.
The workouts on Wednesday and Friday were recovery (sub-70% MHR) after the interval workouts on the previous days. Saturday’s workout was extended to 29 miles conducted at 75%-80% MHR at 90 RPM cadence. The Sunday workout was a 51-mile, 3.5-hour ride conducted at 70%-75% RPM at 90 RPM cadence.
BY THE NUMBERS:
- Total Distance: 113.45 mi
- Longest Ride: 51.41 mi
- Total Time for Week: 7:18:58 (h:m:s)
- Avg Speed: 15.5 mph
- Max Speed: 28.9 mph
- Calories: 2,299 C
- Avg Weight: 178.37
COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors. Both weekend rides were conducted with strong winds, in the 15-21 mph range, affecting either the outbound or inbound segments.