Period 10 – Week 3 Training Report

PERIOD 10 – WEEK 3 (08/21 – 08/27) TRAINING REPORT

HIGHLIGHTS: This was the overload week for the tenth training period of the 2017 race season. The goal for this period is twofold: peak for the remaining time trials in early September and prepare for the Seagull Century on October 14th. The weekday workouts on Tuesday and Thursday were conducted indoors on a power trainer. The workouts on Wednesday, Friday, Saturday, and Sunday were conducted outdoors on a local bike trail.

Tuesday’s workout was a high intensity interval workout at 100%+ MHR for one minute, followed by one minute recovery, repeated 10 times. Average speed was 17.5 mph; maximum speed was 25.6 mph. Average power was 109 watts; maximum power was 347 watts.

Wednesday’s double workout began with a weight training session consisting of a 10-minute warmup on the bike, an assortment of 11 exercises, such as high-bench step-ups, one-leg squats, press-ups, and planks, followed by a 23.75 mile effort completed at 60%-70% MHR in 1:30:11. Average speed was 15.8 mph; maximum speed was 27.1 mph.

Thursday’s workout was a race pace/anaerobic workout called “T-max intervals.’ Each interval starts from a complete stop, accelerating to the highest power one can sustain for two and a half minutes, followed by five minutes recovery. Four intervals were completed. Average speed was 17.2 mph; maximum speed was 24.0 mph. Average power was 92 watts; maximum power was 345 watts.

Friday’s workout was a 18.02 mile effort at 60%-70% MHR completed in 1:08:28. Average speed was 15.8 mph; maximum speed was 21.5 mph.

Saturday’s workout was a 23.71 mile mile effort at 70%-92% MHR completed in 1:30.14. Average speed was 15.8 mph; maximum speed was 24.6.

Sunday’s workout was a 31.14 mile effort at 60%-92% MHR completed in 2:00:19. Average speed was 15.5 mph; maximum speed was 31.2 mph.


  • Total Distance: 129.17 mi
  • Longest Ride: 31.14 mi
  • Total Time for Week: 8:03:20 (h:m:s)
  • Avg Speed: 16.0 mph
  • Max Speed: 31.2 mph
  • Avg Power: 102 W
  • Max Power: 347 W
  • Calories: 2,224 C
  • Avg Weight: 165.1