Period 7 – Week 2 Training Report
PERIOD 7 (INTENSITY 3) WEEK 2 (03/31 – 04/06) TRAINING REPORT
HIGHLIGHTS: This was a buildup week, modified with several days of reduced effort leading up to my first race of the season on Saturday. The Tuesday power interval workout was 6 x 4-minutes at 85%-90% MHR with 3-minutes recovery between intervals at 70% MHR. This is the middle of my race-pace zone. Maximum speed was 27.0 mph at 85 RPM cadence in the 52 x 15 gear. Power was 165 watts average and 330 watts maximum. Wednesday’s workout was a 70%-75% MHR effort for 40-minutes at 90 RPM cadence in the 52 x 16 gear. Maximum speed was 22.6 mph.
Thursday’s power interval workout was replaced by a 75%-80% MHR effort for 40-minutes. Maximum speed was 27.9 mph. The workout on Friday was a 22-minute speed sprint effort: 7 x 15-second all-out sprints in the 52 x 14 gear at 90-100 RPM cadence with 45-seconds recovery (sub-70% MHR) between the sprints. Maximum speed was 30.4 mph.
Saturday’s race was a 12.1-mile time trial (see Race Report). Sunday’s outdoor ride was 150-minutes at 70%-75% MHR, foregoing the usual 20-second sprints at 100 RPM cadence every 10 minutes to aid in my recovery from Saturday’s race.
BY THE NUMBERS:
- Total Distance: 104.23 mi
- Longest Ride: 37.18 mi
- Total Time for Week: 5:47:09 (h:m:s)
- Avg Speed: 18.0 mph
- Max Speed: 30.4 mph
- Avg Power: 165 W
- Max Power: 330 W
- Calories: 2,576 C
- Avg Weight: 174.3