Period 7 – Week 3 Training Report
PERIOD 7 (INTENSITY 3) WEEK 3 (04/07 – 04/13) TRAINING REPORT
HIGHLIGHTS: This was an overload week, modified with several days of reduced effort leading up to my second race of the season on Sunday. 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 85-95 RPM cadence in the 52 x 15 gear. Power was 173 watts average and 310 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 23.2 mph.
Thursday’s power interval workout was replaced by a 75%-80% MHR effort for 40-minutes. Maximum speed was 23.2 mph. Friday’s workout was a sub-70% MHR effort for 40 minutes. Maximum speed was 20.9 mph. The workout on Saturday 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 31.6 mph. Average power was 157 watts; 517 watts maximum. Sunday’s race report has been posted.
BY THE NUMBERS:
- Total Distance: 78.95 mi
- Longest Ride: 19.21 mi
- Total Time for Week: 3:52:09 (h:m:s)
- Avg Speed: 20.4 mph
- Max Speed: 33.8 mph
- Avg Power: 167 W
- Max Power: 517 W
- Calories: 2,234 C
- Avg Weight: 173.4