Period 10 – Week 4 Training Report

PERIOD 10 – WEEK 4 (08/28 – 09/03) TRAINING REPORT

HIGHLIGHTS: This was the recovery 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 eight times. Average speed was 15.5 mph; maximum speed was 22.9 mph. Average power was 116 watts; maximum power was 365 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 7.66 mile effort completed at 60%-70% MHR in 0:30:37. Average speed was 15.1 mph; maximum speed was 20.3 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 17.3 mph; maximum speed was 24.5 mph. Average power was 105 watts; maximum power was 364 watts.

Friday’s workout was a 17.99 mile effort at 60%-70% MHR completed in 1:08:49. Average speed was 15.8 mph; maximum speed was 23.4 mph.

Saturday’s workout was a 23.62 mile mile effort at 70%-92% MHR completed in 1:33.03. Average speed was 15.3 mph; maximum speed was 23.6.

Sunday’s workout was a 28.43 mile effort at 60%-80% MHR completed in 1:52:43. Average speed was 15.2 mph; maximum speed was 24.0 mph.


  • Total Distance: 107.76 mi
  • Longest Ride: 28.43 mi
  • Total Time for Week: 7:35:19 (h:m:s)
  • Avg Speed: 15.6 mph
  • Max Speed: 24.5 mph
  • Avg Power: 107 W
  • Max Power: 365 W
  • Calories: 1,831 C
  • Avg Weight: 165.3