PERIOD 11 – WEEK 3 (09/14 – 09/20) TRAINING REPORT
HIGHLIGHTS: This was the third week of the final training period of the season. All of the weekday workouts were conducted indoors on the trainer. The weekend workouts were conducted on a local bike trail.
Tuesday’s workout was an “Over/Under” effort at 95%-105% MHR for 10 intervals in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 17.3 mph; maximum speed was 20.0 mph. Average power was 165 watts; maximum power was 240 watts.
Wednesday’s workout was an aerobic effort at 60%-75% MHR for 60 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 20.1 mph; maximum speed was 21.5 mph. Average power was 144 watts; maximum power was 175 watts.
Thursday’s workout was Tabata sprint intervals at 105+% MHR for eight repeats in the 53 x 17 gear at 100+ RPM cadence. Average speed was 16.1 mph; maximum speed was 22.7 mph. Average power was 137 watts; maximum power was 343 watts.
Friday’s workout was an aerobic effort at 60%-75% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.4 mph; maximum speed was 19.6 mph. Average power was 114 watts; maximum power was 134 watts.
Saturday’s workout was a 24.53 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 1:27:17. Average speed was 16.9 mph; maximum speed was 30.3 mph.
Sunday’s workout was a 24.54 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 1:28:50. Average speed was 16.6 mph; maximum speed was 29.5 mph. Also completed seven 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 105.11 mi
- Longest Ride: 24.54 mi
- Total Time for Week: 6:00:19 (h:m:s)
- Avg Speed: 17.5 mph
- Max Speed: 30.3 mph
- Avg Power: 143 W
- Max Power: 343 W
- Calories: 2,557 C
- Avg Weight: 165.77