Period 6 – Week 2 Training Report
PERIOD 6 (INTENSITY 2) WEEK 2 (03/03 – 03/09) TRAINING REPORT
HIGHLIGHTS: This was a buildup 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 26.1 mph at 75-90 RPM cadence in the 52 x 15 gear. Power was 173 watts average and 300 watts maximum. Wednesday’s workout was a 70%-75% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 15 gear. Maximum speed was 23.1 mph.
Thursday’s interval workout was another power session: 2-minutes repeated three times at 90% MHR in the 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 31.2 mph; power was 156 watts average and 502 watts maximum. The workout on Friday was a 40-minute recovery (sub-70% MHR) effort in the 36 x 16 gear at 90-100 rpm cadence. Maximum speed was 19.6 mph; power was 117 watts average and 156 watts maximum.
Due to unseasonably warm temperatures on Saturday, both weekend rides were combined into a single 61-mile ride completed in 3:59:36. Eight 20-second sprints were completed on the inbound leg at a maximum speed of 30.3 mph.
BY THE NUMBERS:
- Total Distance: 127.97 mi
- Longest Ride: 61.07 mi
- Total Time for Week: 7:26:21 (h:m:s)
- Avg Speed: 17.2 mph
- Max Speed: 31.2 mph
- Avg Power: 157 W
- Max Power: 502 W
- Calories: 3,221 C
- Avg Weight: 176.0