PERIOD 3 (AEROBIC BASE 3) WEEK 4 (12/23 – 12/29) TRAINING REPORT
HIGHLIGHTS: This was a recovery week. 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 27.0 mph at 85-95 RPM cadence in the 53 x 18 gear. Wednesday’s workout was a 70%-75% MHR effort for 40 minutes at 95-100 RPM cadence in the 53 x 21 gear. Maximum speed was 20.5 mph. Thursday’s interval workout was cancelled due to leg fatigue and holiday activities.
The workout on Friday was a recovery (sub-70% MHR) effort. 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: 105.83 mi
- Longest Ride: 45.49 mi
- Total Time for Week: 6:45:05 (h:m:s)
- Avg Speed: 15.7 mph
- Max Speed: 28.6 mph
- Calories: 2,181 C
- Avg Weight: 178.5
COMMENTS: Weekday workouts were conducted indoors on a stationary trainer (turbo). Weekend workouts were conducted outdoors. Total training and racing miles for 2013 were 5,515.