PERIOD 4 (AEROBIC BASE 4) WEEK 1 (12/30 – 01/05) TRAINING REPORT
HIGHLIGHTS: This was a base week starting the final of four 4-week aerobic base periods. The Tuesday workout was 3 x 8-minutes at 86% to 88% MHR, with 5-minutes recovery between the intervals at sub-70% MHR. This is the bottom half of my race-pace zone. Maximum speed was 26.2 mph at 80-90 RPM cadence in the 53 x 16 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 5-minutes at 75%-80% MHR, followed by 5-minutes at 80%-85% MHR, repeated three and a half times without any recovery between sets. Maximum speed was 23.2 mph at 85-95 RPM cadence in the 53 x 18 gear.
The workout on Friday was a recovery (sub-70% MHR) effort. Due to freezing weather conditions and snowfall, Saturday’s workout, normally 25 miles at 75%-80% MHR at 90 RPM cadence, was replaced by a 40 minute workout on the trainer at the same cadence and MHR. Sunday’s workout, normally a 46-mile, 3-hour ride at 70%-75% RPM at 90 RPM cadence, was replaced by a 50-minute workout on the trainer at the same cadence and MHR.
BY THE NUMBERS:
- Total Distance: 78.59 mi
- Longest Ride: 15.33 mi
- Total Time for Week: 4:29:13 (h:m:s)
- Avg Speed: 17.5 mph
- Max Speed: 26.2 mph
- Calories: 1,527 C
- Avg Weight: 176.9