Period 7 – Week 1 Training Report

PERIOD 7 (INTENSITY 3) WEEK 1 (03/24 – 03/30) TRAINING REPORT

HIGHLIGHTS: This was a base week starting a new training period. 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 26.3 mph at 80-95 RPM cadence in the 52 x 15 gear. Power was 155 watts average and 307 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 23.1 mph. Thursday’s power interval workout was cancelled due to persistent left shoulder/neck/upper arm pain. The workout on Friday was completed at sub-70% MHR in the 52 x 17 gear at 90-95 RPM cadence. Maximum speed was 21.2 mph. Power was 149 watts average and 169 watts maximum.

Both weekend rides were conducted indoors due to cold, rainy weather conditions. Saturday’s workout was 14.42 miles at 90-95 RPM cadence in the 52 x 16 gear. Maximum speed was 23.4 mph. Power was 179 watts average and 220 watts maximum. Sunday’s workout was 17.90 miles at 90-95 RPM cadence in the 52 x 16 gear with 8 x 20-second sprints at 100 RPM cadence in the 52 x 15 gear every five minutes. Maximum speed was 27.8 mph. Power was 167 watts average and 360 watts maximum.

BY THE NUMBERS:

  • Total Distance: 77.90 mi
  • Longest Ride: 18.02 mi
  • Total Time for Week: 3:46:09 (h:m:s)
  • Avg Speed: 20.7 mph
  • Max Speed: 27.8 mph
  • Avg Power: 164 W
  • Max Power: 360 W
  • Calories: 2,216 C
  • Avg Weight: 174.25