Period 11 – Week 3 Training Report

PERIOD 11 – WEEK 3 (09/18 – 09/24) TRAINING REPORT

HIGHLIGHTS: This was the base week leading up to 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 tempo intervals at 92%+ MHR for eight minutes, followed by two minute recovery, repeated three times. Average speed was 17.8 mph; maximum speed was 22.8 mph. Average power was 116 watts; maximum power was 364 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 60 minute recovery ride at 60%-70% MHR effort on the local bike trail, completed in 1:16:45. Average speed was 16.0 mph; maximum speed was 23.7 mph.

Thursday’s workout was continuous endurance intervals alternating between five minutes at 95 RPM cadence, followed by five minutes at 100 RPM cadence, repeated three times. Only one set was completed. Average speed was 16.2 mph; maximum speed was 27.2 mph. Average power was 84 watts; maximum power was 491 watts. Later in the day, an unscheduled 18.04 mile workout outdoors was completed in 1:10:28. Average speed was 15.4 mph; maximum speed was 22.7 mph.

Friday’s workout was a 17.98 mile effort completed at 60%-70% MHR in 1:08:02. Average speed was 15.9 mph; maximum speed was 23.3 mph.

Saturday’s workout was a 26.45 mile effort completed at 70%-92% MHR in 1:37:53. Average speed was 16.2 mph; maximum speed was 25.8 mph.

Sunday’s workout was a 46.64 mile effort completed at 70%-92% MHR in 3:00:44. Average speed was 15.5 mph; maximum speed was 24.5 mph.


  • Total Distance: 167.84 mi
  • Longest Ride: 46.64 mi
  • Total Time for Week: 11:12:13 (h:m:s)
  • Avg Speed: 15.8 mph
  • Max Speed: 25.8 mph
  • Avg Power: 102 W
  • Max Power: 364 W
  • Calories: 2,667 C
  • Avg Weight: 163.8