Period 6 – Week 3 Training Report
PERIOD 6 (INTENSITY 2) WEEK 3 (03/10 – 03/16) TRAINING REPORT
HIGHLIGHTS: This was an overload week. The Tuesday power interval workout was 7-minutes at 90% MHR with 3-minutes recovery at 70% MHR, followed by intervals of 6, 5, 4, 3, 2, and 1-minutes with 3-minutes recovery between each interval. This is the middle of my race-pace zone. Maximum speed was 26.4 mph at 80-95 RPM cadence in the 52 x 15 gear. Power was 161 watts average and 313 watts maximum. Wednesday’s workout was a 70%-75% MHR effort for 40 minutes at 90-95 RPM cadence in the 52 x 16 gear. Maximum speed was 22.9 mph.
Thursday’s interval workout was another power session: 2-minutes repeated four times at 90% MHR in the 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 31.9 mph; power was 157 watts average and 531 watts maximum.
Due to warm temperatures on Saturday, Friday’s and Sunday’s rides were combined into a single 59-mile 4-hour ride that included 15 x 20-second sprints at 100 RPM cadence every 10 minutes at a maximum speed of 28.6 mph. Saturday’s 40-minute indoor ride was completed on Sunday at an average speed of 20.6 mph; power was 162 watts average and 219 watts maximum.
BY THE NUMBERS:
- Total Distance: 131.48 mi
- Longest Ride: 58.88 mi
- Total Time for Week: 7:33:05 (h:m:s)
- Avg Speed: 17.4 mph
- Max Speed: 31.9 mph
- Avg Power: 159 W
- Max Power: 531 W
- Calories: 3,295 C
- Avg Weight: 176.2