Period 10 – Week 3 Training Report
PERIOD 10 (TAPERING/RACING) WEEK 3 (06/30 – 07/06) TRAINING REPORT
HIGHLIGHTS: This was the third 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 20.9 mph; maximum speed was 29.6 mph. Average power was 173 watts; maximum power was 429 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 23.4 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 30.4 mph. Average power was 161 watts; maximum power was 465 watts. Friday’s recovery workout was at 60%-70% MHR. Average speed was 19.4 mph; maximum speed was 20.7 mph.
The weekend rides were conducted outdoors. Saturday’s workout was a 24.66 mile effort at 16.1 mph average. Maximum speed was 28.6 mph. Sunday’s workout was a 45.20 mile recovery ride completed in 2:55:45 at 60%-70% MHR at 90-95 RPM cadence. Average speed was 15.6 mph; maximum speed was 28.1 mph.
BY THE NUMBERS:
- Total Distance: 123.58 mi
- Longest Ride: 45.20 mi
- Total Time for Week: 7:06:06 (h:m:s)
- Avg Speed: 17.4 mph
- Max Speed: 30.4 mph
- Avg Power: 163 W
- Max Power: 465 W
- Calories: 2,989 C
- Avg Weight: 172.1