PERIOD 12 – WEEK 1 (10/02 – 10/08) TRAINING REPORT
HIGHLIGHTS: This was the overload week leading up to the Seagull Century on October 14th. The weekday workouts on Tuesday, Wednesday, and Thursday were conducted indoors on a power trainer. The workouts on 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 two times. Average speed was 15.8 mph; maximum speed was 20.5 mph. Average power was 122 watts; maximum power was 365 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 30 minute recovery ride at 60%-70% MHR effort on my power trainer. Average speed was 15.7 mph; maximum speed was 16.8 mph.
Thursday’s workout was all-out leg speed sprint intervals for 15 seconds, followed by 45 seconds recovery, repeated seven times. Only three sprints were completed. One of my shifting cables failed. Average speed was 15.2 mph; maximum speed was 25.8 mph. Average power was 67 watts; maximum power was 419 watts.
Friday’s workout was a 18.01 mile effort completed at 60%-70% MHR in 1:07:32. Average speed was 16.0 mph; maximum speed was 27.0 mph.
Saturday’s workout was a 23.77 mile effort completed at 70%-92% MHR in 1:30:17. Average speed was 15.8 mph; maximum speed was 23.7 mph.
Sunday’s workout was a 32.03 mile effort completed at 60%-70% MHR in 2:00:17. Average speed was 16.0 mph; maximum speed was 23.8 mph.
BY THE NUMBERS:
- Total Distance: 105.17 mi
- Longest Ride: 32.03 mi
- Total Time for Week: 7:18:16 (h:m:s)
- Avg Speed: 15.6 mph
- Max Speed: 27.0 mph
- Avg Power: 91 W
- Max Power: 419 W
- Calories: 1,868 C
- Avg Weight: 164.9