Period 1 – Week 1 Training Report

PERIOD 1 – WEEK 1 (11/07 – 11/13) TRAINING REPORT

This week is a return to Coach Cooper’s 2019 endurance-based training plan. This six-week period is a mix of endurance, aerobic base, and strength development. This coming Thursday, the 18th, a local judge will rule on my petition to order the rental scooter company to release the identity of the individual(s) responsible for my injuries from the accident on Sunday, June 27, 2021. The scooter company has said it would not oppose my petition and is “happy” to reveal the requested information upon receipt of the court order.

HIGHLIGHTS: Each week consists of four specific cycling sessions, two recovery cycling sessions, and two strength/yoga sessions. All cycling sessions were completed indoors with my recumbent trike on a smart trainer with the Zwift or Rouvy applications.

Tuesday’s Z3 2 x 8 Minute Intervals workout was 16.33 miles in 1:01:27. Average speed was 15.9; maximum speed was 21.0 mph. Average power was 81 watts; maximum power was 118 watts.

Wednesday’s Z1 Active Recovery Steady workout was 17.89 miles in 1:00:39. Average speed was 17.7 mph; maximum speed was 22.5 mph. Average power was 101 watts; maximum power was 122 watts.

Thursday’s Z2-Z3 Build Up workout was 21.58 miles in 1:16:22. Average speed was 17.0 mph; maximum speed was 24.9 mph. Average power was 95 watts; maximum power was 189 watts.

Friday’s Z1 Active Recovery Varied workout was 8.50 miles in 0:30:27. Average speed was 16.8 mph; maximum speed was 22.7 mph. Average power was 93 watts; maximum power was 118 watts.

Saturday’s Z2 Extensive Endurance workout was 33.28 miles in 2:01:25. Average speed was 16.4 mph; maximum speed was 22.3 mph. Average power was 86 watts; maximum power was 162 watts.

Sunday’s Z2 Long Steady Road Ride workout was 34.34 miles in 2:03:44. Average speed was 16.7 mph; maximum speed was 22.5 mph. Average power was 86 watts; maximum power was 171 watts.


  • Total Distance: 131.92 mi
  • Longest Ride: 34.34 mi
  • Total Time for Week: 8:33:59 (h:m:s)
  • Avg Speed: 16.7 mph
  • Max Speed: 24.9 mph
  • Avg Power: 90 watts
  • Max Power: 189 watts
  • Calories: 2,553 C
  • Avg Weight: 167.0