Period 3 – Week 3 Training Report
PERIOD 3 (AEROBIC BASE 3) WEEK 3 (12/16 – 12/22) TRAINING REPORT
HIGHLIGHTS: This was an overload week. The Tuesday interval workout was 4 x 6 minutes at 88%-90% MHR, with 5-minutes recovery between the intervals at sub-70% MHR. This is the middle of my race-pace zone. Maximum speed was 27.0 mph at 85-95 RPM cadence in the 53 x 16 gear. Wednesday’s workout was a 70%-75% MHR effort for 40 minutes at 90-95 RPM cadence in the 53 x 18 gear. Maximum speed was 22.2 mph. Thursday’s interval workout was 5-minutes at 75%-80% MHR, followed by 5-minutes at 80%-85% MHR, repeated four times without any recovery between sets. Maximum speed was 23.8 mph at 90-100 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. Saturday’s workout was 25 miles conducted at 75%-80% MHR at 90 RPM cadence. Sunday’s workout was a 46-mile, 3-hour ride conducted at 70%-75% RPM at 90 RPM cadence.
BY THE NUMBERS:
- Total Distance: 126.62 mi
- Longest Ride: 45.52 mi
- Total Time for Week: 7:49:39 (h:m:s)
- Avg Speed: 16.2 mph
- Max Speed: 29.1 mph
- Calories: 2,562 C
- Avg Weight: 177.7
COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors.