Dec012013December 1, 2013January 5, 2014by Masters TTRacer

P2 Wk4 Training Report

Posted in Training Reports

PERIOD 2 (AEROBIC BASE 2) WEEK 4 (11/25 – 12/01) TRAINING REPORT

HIGHLIGHTS: This was a recovery week after three weeks of intervals of steadily increasing duration. This is also the halfway point of the 16 weeks of aerobic base training. The Tuesday workout was 2 x 10-minutes at 85% MHR, with 5-minutes recovery between the intervals at sub-70% MHR. Maximum speed was 23.6 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 21.1 mph at 95-105 RPM cadence in the 53 x 21 gear.

The workouts on Wednesday and Friday were recovery (sub-70% MHR) after the interval workouts on the previous days. Due to freezing temperatures, Saturday’s workout was a 40-minute indoor ride conducted at 75%-80% MHR at 95-100 RPM cadence in the 53 x 21 gear. The Sunday workout was a 45-mile, 3-hour ride conducted outdoors at 70%-75% RPM at 90 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 103.05 mi
  • Longest Ride: 45.63 mi
  • Total Time for Week: 6:40:29 (h:m:s)
  • Avg Speed: 15.4 mph
  • Max Speed: 27.3 mph
  • Calories: 2,087 C
  • Avg Weight: 177.9

COMMENTS: November’s average weight loss has been added to the chart on the DIET page. My daily weight for much of this past week was right on target: 177.4 pounds.