Period 10 – Week 4 Training Report

PERIOD 10 – WEEK 4  (09/23 – 09/29) TRAINING REPORT

HIGHLIGHTS: This was scheduled to be the final week of the 2019 racing season. But, the last race, Fall Fling 10 Mile Time Trial, was rescheduled from Sunday, September 29, to last Sunday, September 22. A two week recovery period starts this week with easy rides at 60%-70% Maximum Heart Rate (MHR). All of the rides were completed on a local bike trail.

Monday’s ride was a 15.00 mile effort at 60%-70% MHR completed in 0:58:36. Average speed was 15.4 mph; maximum speed was 21.5 mph.

Tuesday’s ride was a 25.17 mile effort at 60%-70% MHR completed in 1:36:26. Average speed was 15.8 mph; maximum speed was 23.0 mph.

Wednesday’s ride was a 21.98 mile effort at 60%-70% MHR completed in 1:23:07. Average speed was 15.9 mph; maximum speed was 22.5 mph.

Thursday’s ride was a 22.99 mile effort at 60%-70% MHR completed in 1:30:16. Average speed was 15.4 mph; maximum speed was 22.6 mph.

Friday’s ride was a 15.56 mile effort at 60%-70% MHR completed in 1:02:36. Average speed was 15.0 mph; maximum speed was 22.0 mph.

Saturday’s workout was a 22.99 mile effort at 60%-70% MHR completed in 1:36:33. Average speed was 14.4 mph; maximum speed was 21.2 mph.

Sunday’s ride was a 30.00 mile effort at 60%-70% MHR completed in 2:09:06. Average speed was 14.0 mph; maximum speed was 20.5 mph.

BY THE NUMBERS:

  • Total Distance: 153.70 mi
  • Longest Ride: 30.00 mi
  • Total Time for Week: 11:16:40 (h:m:s)
  • Avg Speed: 15.0 mph
  • Max Speed: 23.0 mph
  • Avg Power: — watts
  • Max Power: — watts
  • Calories: 2,036 C
  • Avg Weight: 166.0