Period 5 – Week 2 Training Report
PERIOD 5 (INTENSITY 1) WEEK 2 (02/03 – 02/09) TRAINING REPORT
HIGHLIGHTS: This was a buildup week. The Tuesday power interval workout was 5 x 4-minutes at 90% MHR with 3-minutes recovery between intervals at 70% MHR. This is the middle of my race-pace zone. Maximum speed was 26.6 mph at 75-90 RPM cadence in the 52 x 14 gear. Power was 171 watts average and 315 watts maximum. Wednesday’s workout was a 70%-75% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 16 gear. Maximum speed was 23.2 mph.
Thursday’s interval workout was another power session: 2-minutes repeated three times at 90% MHR in 52 x 15 gear with 2-minutes recovery between intervals, followed by 7 x 1-minutes at 92% MHR in the 52 x 14 gear with 2-minutes recovery between intervals, and concluding with 7 x 30-seconds sprints in the 52 x 13 gear with 2-minutes recovery between sprints. Maximum speed was 31.0 mph; power was 153 watts average and 488 watts maximum. The workout on Friday was a 40-minute recovery (sub-70% MHR) effort in the 52 x 16 gear at 95 rpm cadence. Maximum speed was 23.5 mph; power was 135 watts average and 152 watts maximum.
Both weekend rides were completed indoors. Saturday’s workout was 13.31 miles at 75% – 80% MHR at 95 RPM cadence. Maximum speed was 23.5; power was 171 watts average and 222 watts maximum. Sunday’s workout was 17.82 miles at 70%-75% MHR with 20-second sprints in the 52 x 14 gear at 100 rpm cadence every 5-minutes. Eight sprints were completed at a maximum speed of 30.3 mph; power was 191 watts average and 457 watts maximum.
BY THE NUMBERS:
- Total Distance: 91.28 mi
- Longest Ride: 21.09 mi
- Total Time for Week: 4:42:42 (h:m:s)
- Avg Speed: 19.4 mph
- Max Speed: 31.0 mph
- Avg Power: 164 W
- Max Power: 488 W
- Calories: 2,780 C
- Avg Weight: 175.5