Period 2 – Week 3 Training Report
PERIOD 2 (AEROBIC BASE 2) WEEK 3 (11/18 – 11/24) TRAINING REPORT
HIGHLIGHTS: This was an overload week. However, a day-long business trip on Tuesday broke the rhythm of the week’s workout schedule. The Tuesday interval workout took place on Thursday: 3 x 8 minutes 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 23.4 mph at 85-95 RPM cadence in the 53 x 18 gear. Thursday’s interval workout was cancelled. The workouts on Tuesday, Friday, and Sunday were recovery (sub-70% MHR).
Saturday’s workout, a 40km ride conducted at 75%-80% MHR at 90 RPM cadence, was completed on Friday afternoon, the second workout of the day. Sunday’s workout, normally a 45-mile, 3-hour ride conducted at 70%-75% RPM at 90 RPM cadence, was ridden on Saturday due to Sunday’s weather forecast of freezing temperatures and strong winds. Due to a 15 mph headwind and fatigue from double workouts on Saturday, this ride was shortened to 37 miles at an average speed of less than 14 mph.
BY THE NUMBERS:
- Total Distance: 107.62 mi
- Longest Ride: 37.23 mi
- Total Time for Week: 7:07:05 (h:m:s)
- Avg Speed: 15.1 mph
- Max Speed: 27.9 mph
- Calories: 2,210 C
- Avg Weight: 178.37
COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors.