Period 10 – Week 3 Training Report

PERIOD 10 – WEEK 3 (08/10 – 08/16) TRAINING REPORT

HIGHLIGHTS: This was the third 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 three intervals of eight minutes in the 53 x 19 gear at 95+ RPM cadence, with two minutes recovery below 70% MHR. Average speed was 17.0 mph; maximum speed was 19.6 mph. Average power was 159 watts; maximum power was 228 watts.

Wednesday’s workout was an aerobic effort at 60%-75% MHR for 60 minutes in the 53 x 17 gear at 95 RPM cadence. Average speed was 19.8 mph; maximum speed was 21.6 mph. Average power was 140 watts; maximum power was 174 watts.

Thursday’s workout was cancelled due to a mild fever and stomach ache. Thirty minutes would be added to the duration of both weekend outdoor rides.

Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 19 gear at 95+ RPM cadence. Average speed was 18.6 mph; maximum speed was 19.9 mph. Average power was 118 watts; maximum power was 139 watts.

Saturday’s workout was a 34.93 mile effort at 75%-85% MHR at 90 RPM cadence, with 40 minutes at 85%-93% MHR in the middle of the ride, completed in 2:02:59. Average speed was 17.1 mph; maximum speed was 27.5 mph.

Sunday’s workout was a 37.08 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 2:22:28. Average speed was 15.6 mph; maximum speed was 28.9 mph.

BY THE NUMBERS:

  • Total Distance: 119.33 mi
  • Longest Ride: 37.08 mi
  • Total Time for Week: 6:58:32 (h:m:s)
  • Avg Speed: 17.1 mph
  • Max Speed: 28.9 mph
  • Avg Power: 141 W
  • Max Power: 228 W
  • Calories: 2,782 C
  • Avg Weight: 165.8