Aug302015August 30, 2015August 30, 2015by Masters TTRacer

Period 10 – Week 5 Training Report

Posted in Training Reports

PERIOD 10 – WEEK 5 (08/24 – 08/30) TRAINING REPORT

HIGHLIGHTS: This was the final week of five weeks 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 four intervals of eight minutes in the 53 x 19 gear at 95+ RPM cadence, with two minutes recovery below 70% MHR. Average speed was 16.9 mph; maximum speed was 19.2 mph. Average power was 157 watts; maximum power was 217 watts.

Wednesday’s workout was an aerobic effort at 60%-75% MHR for 40 minutes in the 53 x 17 gear at 95 RPM cadence. Average speed was 19.8 mph; maximum speed was 21.5 mph. Average power was 139 watts; maximum power was 170 watts.

Thursday’s workout was a race pace effort at 95%-100% MHR for six intervals of four minutes in the 53 x 14 gear at 65-70 RPM cadence with three minutes recovery below 70% MHR. Average speed was 17.4 mph; maximum speed was 21.2 mph. Average power was 170 watts; maximum power was 280 watts.

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 18.5 mph; maximum speed was 19.8 mph. Average power was 116 watts; maximum power was 137 watts.

Saturday’s workout was a 26.6 mile effort at 75%-85% MHR at 90 RPM cadence, with 45 minutes at 85%-93% MHR in the middle of the ride, completed in 1:34:37. Average speed was 17.2 mph; maximum speed was 28.7 mph.

Sunday’s workout was a 24.53 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 1:26:11. Average speed was 17.1 mph; maximum speed was 29.8 mph. Also completed five 20-second sprints at 100 RPM cadence.

BY THE NUMBERS:

  • Total Distance: 112.95 mi
  • Longest Ride: 26.60 mi
  • Total Time for Week: 6:27:56 (h:m:s)
  • Avg Speed: 17.5 mph
  • Max Speed: 29.8 mph
  • Avg Power: 134 W
  • Max Power: 280 W
  • Calories: 2,909 C
  • Avg Weight: 165.17