Mar022014March 2, 2014May 25, 2014by Masters TTRacer

Period 6 – Week 1 Training Report

Posted in Training Reports

PERIOD 6 (INTENSITY 2) WEEK 1 (02/24 – 03/02) TRAINING REPORT

HIGHLIGHTS: This was a base week starting a new training period. 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 26.4 mph at 75-90 RPM cadence in the 52 x 14 gear. Power was 166 watts average and 311 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 22.6 mph. Thursday’s interval workout was another power session: 20-minutes at 80% MHR in the 52 x 16 gear, followed by 15-minutes at 85% MHR in the 52 x 15 gear, and concluding with 10-minutes at 90% MHR in the 52 x 14 gear. Maximum speed was 26.5 mph and power was 188 watts average and 316 watts maximum.

The workout on Friday was added to Saturday’s outdoor workout, which was 35 miles at 75%-80% MHR at 90 RPM cadence. Sunday’s workout was also outdoors. It was a 3-hour, 45-mile ride at 70%-75% MHR.

BY THE NUMBERS:

  • Total Distance: 132.53 mi
  • Longest Ride: 45.49 mi
  • Total Time for Week: 8:02:47 (h:m:s)
  • Avg Speed: 16.5 mph
  • Max Speed: 27.6 mph
  • Avg Power: 176 W
  • Max Power: 316 W
  • Calories: 3,346 C
  • Avg Weight: 175.2