Period 12 – Week 3 Training Report
PERIOD 12 (RACING) WEEK 3 (08/25 – 08/31) TRAINING REPORT
HIGHLIGHTS: The Tuesday power workout was a lactate tolerance and speed effort at over 85% MHR: 4 x 5 minute intervals in the 52 x 15 gear with 2 minutes recovery between each interval. Average speed was 20.9 mph; maximum speed was 24.6 mph. Average power was 169 watts; maximum power was 256 watts. Wednesday’s recovery workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 17 gear. Maximum speed was 22.2 mph.
Thursday’s power interval workout was 7 x 15 second speed sprints in the 52 x 12 gear with 45 seconds recovery between sprints. Average speed was 19.9 mph: maximum speed was 30.2 mph. Average power was 149 watts; maximum power was 455 watts. Friday’s recovery workout was an easy 13.19 mile effort indoors. Average speed was 19.8 mph; maximum speed was 21.0 mph.
The weekend rides were conducted outdoors. Saturday’s workout was a 24.55 mile effort at 16.7 mph average. Maximum speed was 27.9 mph. Sunday’s workout was a 45.40 mile recovery ride completed in 2:48:22 at 70%-80% MHR at 90-95 RPM cadence. Average speed was 16.2 mph; maximum speed was 26.8 mph.
BY THE NUMBERS:
- Total Distance: 118.85 mi
- Longest Ride: 45.40 mi
- Total Time for Week: 6:42:01 (h:m:s)
- Avg Speed: 17.7 mph
- Max Speed: 30.2 mph
- Avg Power: 153 W
- Max Power: 455 W
- Calories: 2,891 C
- Avg Weight: 174.2