PERIOD 1 – WEEK 3 (11/24 – 11/30) TRAINING REPORT
HIGHLIGHTS: This was the overload week of the period, with increased effort in the two power interval workouts. Tuesday’s workout was a intensive endurance effort at 85% MHR for two intervals of twelve minutes in the 52 x 16 gear at 95 RPM cadence, with five minutes recovery below 70% MHR. Average speed was 20.6 mph; maximum speed was 23.7 mph. Average power was 158 watts; maximum power was 228 watts. Wednesday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95 RPM cadence. Average speed was 18.6 mph; maximum speed was 19.4 mph. Average power was 117 watts; maximum power was 130 watts.
Thursday’s workout was an endurance effort: five minutes at 90% MHR in the 52 x 16 gear at 95 RPM cadence, followed immediately by five minutes at 95% MHR in the 52 x 16 gear at 100 RPM cadence. This sequence was repeated a total of three times without a recovery break. Average speed was 20.5 mph; maximum speed was 24.1 mph. Average power was 156 watts; maximum power was 236 watts. Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95 RPM cadence. Average speed was 18.6 mph; maximum speed was 20.9 mph. Average power was 121 watts; maximum power was 197 watts.
Saturday’s workout was conducted indoors. It was a 12.44 mile effort at 90% MHR at 90-95 RPM cadence. Average speed was 20.6 mph; maximum speed was 23.3 mph. Average power was 158 watts; maximum power was 215 watts. Sunday’s outdoor workout was a 37.10 mile effort at 82% MHR at 90 RPM cadence, completed in 2:24:23. Average speed was 15.6 mph; maximum speed was 27.4 mph.
BY THE NUMBERS:
- Total Distance: 116.41 mi
- Longest Ride: 37.10 mi
- Total Time for Week: 6:23:32 (h:m:s)
- Avg Speed: 18.2 mph
- Max Speed: 27.4 mph
- Avg Power: 144 W
- Max Power: 236 W
- Calories: 2,997 C
- Avg Weight: 171.51