Period 12 – Week 4 Training Report

PERIOD 12 – WEEK 4 (10/23 – 10/29) TRAINING REPORT

HIGHLIGHTS: This was the second of three end-of-season transition weeks leading up to the resumption of training for the 2018 season. The weekday workouts on Tuesday 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 a 30 minute recovery ride at 60%-70% MHR effort on the power trainer. Average speed was 15.5 mph; maximum speed was 21.3 mph. Average power was 73 watts; maximum power was 403 watts.

Thursday’s workout was a 30 minute recovery ride at 60%-70% MHR effort on the power trainer. Average speed was 15.5 mph; maximum speed was 21.4 mph. Average power was 74 watts; maximum power was 408 watts.

Saturday’s workout was an 18.03 mile effort completed at 60%-70% MHR in 1:09:22. Average speed was 15.6 mph; maximum speed was 23.1 mph.

Sunday’s workout was a 26.53 mile effort completed at 60%-70% MHR in 1:36:52. Average speed was 16.5 mph; maximum speed was 23.4 mph.

BY THE NUMBERS:

• Total Distance: 60.06 mi
• Longest Ride: 26.53 mi
• Total Time for Week: 3:46:20 (h:m:s)
• Avg Speed: 15.9 mph
• Max Speed: 23.4 mph
• Avg Power: 73 W
• Max Power: 408 W
• Calories: 901 C
• Avg Weight: 165.7