Aug092015August 9, 2015August 9, 2015by Masters TTRacer

Period 10 – Week 2 Training Report

Posted in Training Reports

PERIOD 10 – WEEK 2 (08/03 – 08/09) TRAINING REPORT

HIGHLIGHTS: This was the second week of mid-season endurance workouts. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted outdoors on the local bike trail.

Tuesday’s workout was an intensive endurance effort at 85%-93% MHR for four intervals of six minutes in the 53 x 19 gear at 100 RPM cadence, with two minutes recovery below 70% MHR. Average speed was 17.0 mph; maximum speed was 20.5 mph. Average power was 159 watts; maximum power was 257 watts.

Wednesday’s workout was an aerobic effort at 60%-75% MHR for 60 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.5 mph; maximum speed was 21.3 mph. Average power was 133 watts; maximum power was 169 watts.

Thursday’s workout was an endurance effort: seven minutes at 90%-95% MHR in the 53 x 19 gear at 95-100+ RPM cadence, followed by one minute recovery. This pattern was repeated for intervals of six minutes, five minutes, four minutes, three minutes, two minutes and one minute. Average speed was 17.0 mph; maximum speed was 20.5 mph. Average power was 161 watts; maximum power was 254 watts.

Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 18.4 mph; maximum speed was 19.5 mph. Average power was 114 watts; maximum power was 132 watts.

Saturday’s workout was a 24.53 mile effort at 75%-85% MHR at 90 RPM cadence, with 30 minutes at 85%-93% MHR in the middle of the ride, completed in 1:28:17. Average speed was 16.8 mph; maximum speed was 29.5 mph.

Sunday’s workout was a 30.78 mile effort at 60%-75% MHR at 90 RPM cadence, with 60 minutes at 75%-85% MHR in the middle of the ride, completed in 1:48:54. Average speed was 17.1 mph; maximum speed was 29.3 mph. Also completed seven 20-second sprints at 100 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 119.44 mi
  • Longest Ride: 30.78 mi
  • Total Time for Week: 6:51:18 (h:m:s)
  • Avg Speed: 17.4 mph
  • Max Speed: 29.5 mph
  • Avg Power: 144 W
  • Max Power: 257 W
  • Calories: 2,889 C
  • Avg Weight: 165.74