Period 3 – Week 2 Training Report

PERIOD 3 (AEROBIC BASE 3) WEEK 2 (12/09 – 12/15) TRAINING REPORT

HIGHLIGHTS: This was a buildup week. The Tuesday workout was 3 x 8-minutes at 86%-88% MHR, with 5-minutes recovery between the intervals at sub-70% MHR. This is the middle of my race-pace zone. Maximum speed was 26.8 mph at 85-95 RPM cadence in the 53 x 16 gear. Wednesday’s workout was a 70%-75% MHR recovery effort for 40 minutes at 95-100 RPM cadence in the 53 x 21 gear. Maximum speed was 22.5 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 24.1 mph at 90-95 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 23.5 mph. Sunday’s workout was 50-minutes conducted at 70%-75% RPM at 95-100 RPM cadence in the 53 x 21 gear. Maximum speed was 20.0 mph.

BY THE NUMBERS:

• Total Distance: 80.1 mi
• Longest Ride: 16.16 mi
• Total Time for Week: 4:29:11 (h:m:s)
• Avg Speed: 17.9 mph
• Max Speed: 26.8 mph
• Calories: 1,501 C
• Avg Weight: 176.8

COMMENTS: This was the second consecutive week of training were all the workouts were conducted indoors on the trainer.