Period 12 – Week 4 Training Report
PERIOD 12 – WEEK 4 (10/26 – 11/01) TRAINING REPORT
HIGHLIGHTS: This was the fourth 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 race on Saturday was conducted on local roads, while the Sunday workout was conducted on a local bike trail.
Tuesday’s workout was an “Over/Under” effort at 95%-105% MHR for two intervals in the 53 x 19 gear at 95-100 RPM cadence. Average speed was 16.4 mph; maximum speed was 20.2 mph. Average power was 142 watts; maximum power was 244 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 19.9 mph; maximum speed was 21.5 mph. Average power was 140 watts; maximum power was 174 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 16.6 mph; maximum speed was 22.3 mph. Average power was 147 watts; maximum power was 324 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 18.5 mph; maximum speed was 19.6 mph. Average power was 115 watts; maximum power was 133 watts.
Finished second in my age-group 10.1 mile time trial, the final race of the season, on Saturday. The race report has been posted.
Sunday’s workout was a 40.64 mile effort at 60%-75% MHR at 90 RPM cadence completed in 2:45:24. Average speed was 15.1 mph; maximum speed was 27.9 mph.
BY THE NUMBERS:
- Total Distance: 109.15 mi
- Longest Ride: 40.64 mi
- Total Time for Week: 6:25:20 (h:m:s)
- Avg Speed: 17.0 mph
- Max Speed: 30.8 mph
- Avg Power: 135 W
- Max Power: 324 W
- Calories: 2,453 C
- Avg Weight: 163.4