Period 3 – Week 1 Training Report
PERIOD 3 (AEROBIC BASE 3) WEEK 1 (12/02 – 12/08) TRAINING REPORT
HIGHLIGHTS: This was a base week starting the third four-week aerobic base period. The Tuesday workout was 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 26.1 mph at 85-95 RPM cadence in the 53 x 18 gear. Wednesday’s workout was an increase in intensity from a sub-70% effort to a 70%-75% MHR effort for 40 minutes at 95-100 RPM cadence in the 53 x 21 gear. Maximum speed was 20.1 mph. 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% MHR was added before starting a 5-minute cool down. Maximum speed was 23.0 mph at 85-95 RPM cadence in the 53 x 18 gear.
The workout on Friday was a recovery (sub-70% MHR) effort after the interval workouts on the previous days. Due to freezing weather, both weekend rides were conducted on the trainer. Saturday’s workout was 40-minutes conducted at 75%-80% MHR at 90-95 RPM cadence in the 53 x 18 gear. Maximum speed was 23.9 mph. Sunday’s workout was 45-minutes conducted at 70%-75% RPM at 90-95 RPM cadence in the 53 x 21 gear. Maximum speed was 21.9 mph.
BY THE NUMBERS:
- Total Distance: 77.0 mi
- Longest Ride: 15.66 mi
- Total Time for Week: 4:19:13 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 26.1 mph
- Calories: 1,470 C
- Avg Weight: 178.4
COMMENTS: This was the first week of training were all the workouts were conducted indoors on the trainer.