Period 5 – Week 3 Training Report
PERIOD 5 (INTENSITY 1) WEEK 3 (02/10 – 02/16) TRAINING REPORT
HIGHLIGHTS: This was an overload week. The Tuesday power interval workout was 6 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 26.5 mph at 75-90 RPM cadence in the 52 x 14 gear. Power was 175 watts average and 314 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 22.7 mph.
Thursday’s interval workout was another power session: 2-minutes repeated four times at 90% MHR in 52 x 15 gear with 2-minutes recovery between intervals, followed by 8 x 1-minutes at 92% MHR in the 52 x 14 gear with 2-minutes recovery between intervals, and concluding with 8 x 30-seconds sprints in the 52 x 13 gear with 2-minutes recovery between sprints. Maximum speed was 31.7 mph; power was 156 watts average and 521 watts maximum. The workout on Friday was a 40-minute recovery (sub-70% MHR) effort in the 52 x 17 gear at 90-95 rpm cadence. Maximum speed was 14.7 mph; power was 141 watts average and 159 watts maximum.
Both weekend rides were completed indoors. Saturday’s workout was 14.40 miles at 75% – 80% MHR at 95 RPM cadence. Maximum speed was 22.9; power was 179 watts average and 208 watts maximum. Sunday’s workout was 20.75 miles at 70%-75% MHR with 20-second sprints in the 52 x 14 gear at 100 rpm cadence every 5-minutes. Nine sprints were completed at a maximum speed of 29.8 mph; power was 179 watts average and 440 watts maximum.
BY THE NUMBERS:
- Total Distance: 99.72 mi
- Longest Ride: 24.15 mi
- Total Time for Week: 5:07:08 (h:m:s)
- Avg Speed: 19.5 mph
- Max Speed: 31.7 mph
- Avg Power: 167 W
- Max Power: 521 W
- Calories: 3,062 C
- Avg Weight: 175.7