Apr202014April 20, 2014May 25, 2014by Masters TTRacer

Period 7 – Week 4 Training Report

Posted in Training Reports

PERIOD 7 (INTENSITY 3) WEEK 4 (04/14 – 04/20) TRAINING REPORT

HIGHLIGHTS: This was a recovery week ending this training period. The Tuesday power interval workout was cancelled due to an out-of-town business trip. 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 23.3 mph. Thursday’s power interval workout was 10-minutes at 80% MHR in the 52 x 16 gear, followed by 15-minutes at 85% MHR in the 52 x 15 gear, and concluding with 20-minutes at 90% MHR in the 52 x 14 gear. Maximum speed was 27.3 mph; power was 204 watts average and 341 watts maximum.

Both weekend workouts were outdoors. Saturday’s workout was a 24.62-mile ride completed in 1:30:22 at 75%-80% MHR at 90-95 RPM cadence. Sunday’s workout was a 45.67-mile ride completed in 3:08:56 at 70%-75% MHR at 90-95 RPM cadence with 13 x 20-second sprints at 100 RPM cadence every 10 minutes.

BY THE NUMBERS:

  • Total Distance: 120.72 mi
  • Longest Ride: 45.67 mi
  • Total Time for Week: 6:59:24 (h:m:s)
  • Avg Speed: 17.3 mph
  • Max Speed: 33.6 mph
  • Avg Power: 182 W
  • Max Power: 341 W
  • Calories: 3,166 C
  • Avg Weight: 173.0