Period 4 – Week 3 Training Report
PERIOD 4 (AEROBIC BASE 4) WEEK 3 (01/13 – 01/19) TRAINING REPORT
HIGHLIGHTS: This was an overload week that included power metrics. The Tuesday workout was 4 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 only 19.0 mph at sub-70 RPM cadence in the 52 x 16 gear. Power was 195 watts average and 290 watts maximum. Wednesday’s workout was a 70%-75% MHR effort for 40 minutes at 95 RPM cadence in the 36 x 13 gear. Maximum speed was 16.2 mph. Thursday’s interval workout was another power session: 20-minutes at 80% MHR, followed by 10-minutes at 85% MHR, followed by 5-minutes at 90% MHR in the 52 x 19 gear. Maximum speed was 18.2 mph. but power was 195 watts average and 262 watts maximum.
The workout on Friday was a recovery (sub-70% MHR) effort. Due to freezing temperatures, 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 also indoors on the trainer: 65-minutes at 70%-75% MHR at 85-95 RPM cadence in the 52 x 19 gear with power at 181 watts average and 206 watts maximum.
BY THE NUMBERS:
- Total Distance: 79.84 mi
- Longest Ride: 19.48 mi
- Total Time for Week: 4:45:08 (h:m:s)
- Avg Speed: 16.8 mph
- Max Speed: 25.3 mph
- Avg Power: 181 W
- Max Power: 290 W
- Calories: 2,632 C
- Avg Weight: 176.9