Period 5 – Week 4 Training Report
PERIOD 5 (INTENSITY 1) WEEK 4 (02/17 – 02/23) TRAINING REPORT
HIGHLIGHTS: This was a recovery week ending a training period. Tuesday’s power interval workout was 4 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 26.4 mph at 75 to 90 RPM cadence in the 52 x 14 gear. Power was 163 watts average and 310 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 22.9 mph. Thursday’s interval workout was cancelled and Friday’s recovery (sub-70% MHR) effort was substituted. A speed interval workout was completed on Friday consisting of 7 x 15-second sprints in the 52 x 13 gear, with 45-seconds recovery between each sprint. Maximum speed was 31.8 mph. Power was 146 watts average and 527 watts maximum.
Saturday’s workout was in two parts: a 30-minute race warmup followed by a 20-minute race-pace effort in the 52 x 16 and 52 x 15 gears at 90-95 RPM cadence. Average speed was 23.3 mph and maximum speed was 25.4 mph. Power was 226 watts average and 280 watts maximum. Sunday’s workout, a 3-hour, 45-mile ride at 70%-75% MHR, was completed outdoors successfully.
BY THE NUMBERS:
- Total Distance: 106.31 mi
- Longest Ride: 45.62 mi
- Total Time for Week: 6:13:51 (h:m:s)
- Avg Speed: 17.1 mph
- Max Speed: 31.8 mph
- Avg Power: 168 W
- Max Power: 527 W
- Calories: 3,023 C
- Avg Weight: 175.7