Period 1 – Week 6 Training Report

PERIOD 1 – WEEK 6  (11/11 – 11/17) TRAINING REPORT

HIGHLIGHTS: This was the sixth of six weeks commencing winter training for the 2020 race season. The aim of the first six-week block is to rebuild and extend a strong aerobic base, and to re-establish all over body fitness, strength, and flexibility. However, this week continued the rehabilitation of my right hip and right knee from a fall at the start of this training period. Physical therapy was making progress when, during Tuesday’s warmup exercises, I strained a muscle in my right foot between the heel and ankle. The rest of the week’s training was restricted to virtual indoor rides on the power trainer.

Thursday’s virtual ride was a 2.58 mile effort at 50%-60% MHR completed in 0:15:03. Average speed was 10.3 mph; maximum speed was 12.7 mph. Average power was 88 watts; maximum power was 150 watts.

Friday’s virtual ride was a 5.80 mile effort at 50%-60% MHR completed in 0:30:03. Average speed was 11.6 mph; maximum speed was 21.9 mph. Average power was 87 watts; maximum power was 215 watts.

Saturday’s virtual ride was a 8.85 mile effort at 50%-60% MHR completed in 0:45: 35. Average speed was 11.8 mph; maximum speed was 17.9 mph. Average power was 75 watts; maximum power was 127 watts.

Sunday’s virtual ride was a 11.54 mile effort at 60%-70% MHR completed in 0:41:26. Average speed was 16.8 mph; maximum speed was 25.6 mph. Average power was 129 watts; maximum power was 287 watts.


  • Total Distance: 28.77 mi
  • Longest Ride: 11.54 mi
  • Total Time for Week: 2:22:17 (h:m:s)
  • Avg Speed: 12.6 mph
  • Max Speed: 25.6 mph
  • Avg Power: 95 watts
  • Max Power: 287 watts
  • Calories: 751 C
  • Avg Weight: 168.1