Period 2 – Week 2 Training Report
PERIOD 2 (AEROBIC BASE 2) WEEK 2 (11/11 – 11/17) TRAINING REPORT
HIGHLIGHTS: This was a buildup week. The Tuesday workout was increased in duration. Two minutes were added to each of the two intervals: 2 x 12-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 25.0 mph at 85-95 RPM cadence in the 53 x 16 gear. On Thursday, the interval workout was 5-minutes at 75%-80% MHR, followed by 5-minutes at 80%-85% MHR, repeated three times without any recovery between sets. An extra 5-minutes at 75%-80% was added before starting a 5-minute cool down. Maximum speed was 23.5 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: 119.85 mi
- Longest Ride: 45.60 mi
- Total Time for Week: 7:34:39 (h:m:s)
- Avg Speed: 15.8 mph
- Max Speed: 29.0 mph
- Calories: 2,367 C
- Avg Weight: 177.25
COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors.