Period 4 – Week 2 Training Report
PERIOD 4 (AEROBIC BASE 4) WEEK 2 (01/06 – 01/12) TRAINING REPORT
HIGHLIGHTS: This was a buildup week that introduced power sessions. The Tuesday workout was 3 x 4-minutes at 85% to 90% MHR with 3-minutes recovery between intervals at 70% MHR. This is the bottom half of my race-pace zone. Maximum speed was 26.1 mph at 70-80 RPM cadence in the 53 x 14 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 21.2 mph. Thursday’s interval workout was another power session: 20-minutes at 80% MHR in the 53 x 18 gear, followed by 10-minutes at 85% MHR in the 53 x 16 gear, followed by 5-minutes at 90% MHR in the 53 x 14 gear. Maximum speed was 24.9 mph.
The workout on Friday was a recovery (sub-70% MHR) effort. Due to freezing rain all day, 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 was a 46-mile, 3-hour ride at 70%-75% RPM at 90 RPM cadence outdoors.
BY THE NUMBERS:
- Total Distance: 106.6 mi
- Longest Ride: 45.51 mi
- Total Time for Week: 6:39:51 (h:m:s)
- Avg Speed: 16.0 mph
- Max Speed: 26.8 mph
- Calories: 2,068 C
- Avg Weight: 177.3