Period 12 – Week 3 Training Report
PERIOD 12 – WEEK 3 (10/19 – 10/25) TRAINING REPORT
HIGHLIGHTS: This was the third of four weeks of training leading up to the rescheduled final race 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 five intervals in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 16.9 mph; maximum speed was 20.0 mph. Average power was 156 watts; maximum power was 238 watts.
Wednesday’s workout was an aerobic effort at 70%-82% MHR for 60 minutes in the 53 x 17 gear at 90-95 RPM cadence. Average speed was 19.8 mph; maximum speed was 21.2 mph. Average power was 139 watts; maximum power was 167 watts.
Thursday’s workout was eight Tabata sprint intervals at 105+% MHR in the 53 x 17 gear at 100+ RPM cadence. Average speed was 15.9 mph; maximum speed was 22.6 mph. Average power was 133 watts; maximum power was 338 watts.
Friday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 18.1 mph; maximum speed was 19.5 mph. Average power was 110 watts; maximum power was 134 watts.
Saturday’s workout was a 24.56 mile effort at 75%-85% MHR at 90 RPM cadence completed in 1:32:31. Average speed was 16.0 mph; maximum speed was 26.5 mph.
Sunday’s workout was a 24.56 mile effort at 60%-75% MHR at 90 RPM cadence completed in 1:40:25. Average speed was 14.7 mph; maximum speed was 27.1 mph. Also completed six 20-second sprints at 100 RPM cadence.
BY THE NUMBERS:
- Total Distance: 100.17 mi
- Longest Ride: 24.56 mi
- Total Time for Week: 6:03:02 (h:m:s)
- Avg Speed: 16.6 mph
- Max Speed: 27.1 mph
- Avg Power: 135 W
- Max Power: 238 W
- Calories: 2,308 C
- Avg Weight: 165.22