Period 11 – Week 4 Training Report

PERIOD 11 – WEEK 4 (09/25 – 10/01) TRAINING REPORT

HIGHLIGHTS: This was the buildup 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 18.1 mph; maximum speed was 23.0 mph. Average power was 121 watts; maximum power was 373 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 of 20.53 miles at 60%-70% MHR effort on the local bike trail, completed in 1:17:59. Average speed was 15.8 mph; maximum speed was 22.9 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 17.0 mph; maximum speed was 22.4 mph. Average power was 100 watts; maximum power was 376 watts.

Friday’s workout was a 23.69 mile effort completed at 60%-70% MHR in 1:36:11. Average speed was 14.9 mph; maximum speed was 21.2 mph.

Saturday’s workout was a 30.79 mile effort completed at 70%-92% MHR in 2:00:10. Average speed was 15.4 mph; maximum speed was 25.0 mph.

Sunday’s workout was a 58.20 mile effort completed at 70%-92% MHR in 4:00:07. Average speed was 14.6 mph; maximum speed was 27.0 mph.


  • Total Distance: 162.38 mi
  • Longest Ride: 58.20 mi
  • Total Time for Week: 11:13:31 (h:m:s)
  • Avg Speed: 15.4 mph
  • Max Speed: 27.0 mph
  • Avg Power: 108 W
  • Max Power: 376 W
  • Calories: 2,606 C
  • Avg Weight: 164.2