Period 12 – Week 2 Training Report
PERIOD 12 – WEEK 2 (10/09 – 10/15) TRAINING REPORT
HIGHLIGHTS: This was the recovery week leading up to the Sea Gull Century on Saturday, October 14th. Unfortunately, a family medical emergency on Thursday evening forced cancellation of participation in the Sea Gull Century. Instead, a local five hour ride was substituted for Saturday’s century ride. The weekday workouts on Tuesday, Wednesday, and Thursday were conducted indoors on a power trainer. The workouts on 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 17.8 mph; maximum speed was 23.2 mph. Average power was 115 watts; maximum power was 395 watts.
Wednesday’s workout was a 30 minute recovery ride at 60%-70% MHR effort on my power trainer. Average speed was 15.6 mph; maximum speed was 21.0 mph. Average power was 75 watts; maximum power was 353 watts.
Thursday’s workout was all-out leg speed sprint intervals for 15 seconds, followed by 45 seconds recovery, repeated five times. Average speed was 15.9 mph; maximum speed was 26.6 mph. Average power was 81 watts; maximum power was 458 watts.
Saturday’s substitute ride was a 70.15 mile effort completed at 70%-92% MHR in 4:52:26. Average speed was 14.5 mph; maximum speed was 27.5 mph. Elevation gain during the ride was 2,300 feet versus 155 feet for the Sea Gull Century route.
Sunday’s workout was a 13.85 mile effort completed at 60%-70% MHR in 1:00:10. Average speed was 13.9 mph; maximum speed was 20.0 mph.
BY THE NUMBERS:
- Total Distance: 115.32 mi
- Longest Ride: 70.15 mi
- Total Time for Week: 7:45:43 (h:m:s)
- Avg Speed: 14.9 mph
- Max Speed: 27.5 mph
- Avg Power: 94 W
- Max Power: 458 W
- Calories: 1,601 C
- Avg Weight: 165.0