Period 10 – Week 2 Training Report
PERIOD 10 (TAPERING/RACING) WEEK 2 (06/23 – 06/29) TRAINING REPORT
HIGHLIGHTS: This was the second week of this training period. The Tuesday power workout was a lactate tolerance and speed effort at 90%-92% MHR: 3 x 2 minute intervals at 90% MHR in 52 x 15 gear with 2 minutes recovery between each interval; 7 x 1 minute intervals at 92% MHR in 52 x 14 gear with 1 minute recovery between intervals; 7 x 30 second sprint interval in 52 x 13 gear with 2 minutes recovery between each interval. Average speed was 20.8 mph; maximum speed was 30.0 mph. Average power was 171 watts; maximum power was 448 watts. Wednesday’s recovery workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 16 gear. Maximum speed was 22.9 mph.
Thursday’s power interval workout was 7 x 15-second speed sprints in 52 x 12 gear with 45-second recovery. Average speed was 20.6 mph; maximum speed was 30.9 mph. Average power was 163 watts; maximum power was 486 watts. Friday’s recovery workout was at 60%-70% MHR. Average speed was 20.1 mph; maximum speed was 21.2 mph.
The weekend rides were conducted outdoors. Saturday’s workout was a 24.73 mile effort at 16.9 mph average. Maximum speed was 27.4 mph. Sunday’s workout was a 45.75 mile recovery ride completed in 2:51:25 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 16.2 mph; maximum speed was 25.7 mph.
BY THE NUMBERS:
- Total Distance: 125.39 mi
- Longest Ride: 45.75 mi
- Total Time for Week: 6:58:20 (h:m:s)
- Avg Speed: 18.0 mph
- Max Speed: 30.9 mph
- Avg Power: 164 W
- Max Power: 486 W
- Calories: 2,963 C
- Avg Weight: 173.0