Oct072018October 7, 2018October 14, 2018by Masters TTRacer

Period 12 – Week 4 Training Report

Posted in Training Reports

PERIOD 12 – WEEK 3  (10/01 – 10/07) TRAINING REPORT

HIGHLIGHTS: This was a second rebuilding week following the two victories at Northern Virginia Senior Olympics. The aim of this period is to peak for Northern Virginia Senior Olympics, recover, and rebuild for Delaware Senior Olympics, the last two races of the season. Workouts on Tuesday and Friday were conducted indoors on a power trainer. Workouts on Monday, Wednesday, Thursday, Saturday, and Sunday were conducted outdoors on a local bike trail.

Monday’s workout was a 23.69 mile effort at 60%-70% MHR completed in 1:30:47. Average speed was 15.7 mph; maximum speed was 22.1 mph.

Tuesday’s workout was pyramid intervals consisting of one minute above threshold – maximum effort – with one minute easy recovery, two minutes above threshold with two minutes easy recovery, three minutes above threshold with three minutes easy recovery, two minutes above threshold with one minute easy recovery, and one minute above threshold with 10 minutes easy cool down. Average speed was 16.9 mph; maximum speed was 22.3 mph. Average power was 144 watts; maximum power was 555 watts.

Wednesday’s workout was a 17.98 mile effort at 60%-70% MHR completed in 1:09:03. Average speed was 15.7 mph; maximum speed was 23.5 mph.

Thursday’s workout was a 26.52 mile effort at 60%-80% MHR completed in 1:40:31. Average speed was 15.9 mph; maximum speed was 25.1 mph.

Friday’s workout was a leg speed spin out session consisting of a 30-second buildup to maximum cadence held for an additional minute, repeated two times, with four minutes recovery between intervals. Average speed was 17.7 mph; maximum speed was 23.3 mph. Average power was 107 watts; maximum power was 560 watts.

Saturday’s workout was a 28.66 mile effort at 70%-90% MHR completed in 1:45:08. Average speed was 16.4 mph; maximum speed was 24.7 mph.

Sunday workout was a 37.08 mile effort at 70%-90% MHR completed in 2:14:54. Average speed was 16.6 mph; maximum speed was 34.3 mph.

BY THE NUMBERS:

  • Total Distance: 161.03 mi
  • Longest Ride: 37.08 mi
  • Total Time for Week: 11:04:33 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 34.3 mph
  • Avg Power: 126 W
  • Max Power: 560 W
  • Calories: 2,815 C
  • Avg Weight: 163.8