Period 12 – Week 4 Training Report
PERIOD 12 (RACING) WEEK 4 (09/01 – 09/07) TRAINING REPORT
HIGHLIGHTS: The focus of this week was preparation for my ninth race of the season. The Tuesday power workout was a lactate tolerance and speed effort at over 90% MHR: 9 x 1 minute intervals in the 52 x 12 gear with one minute recovery between each interval. Average speed was 20.3 mph; maximum speed was 25.0 mph. Average power was 154 watts; maximum power was 268 watts. Wednesday’s recovery workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 16 gear. Maximum speed was 22.8 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 20.1 mph: maximum speed was 30.2 mph. Average power was 151 watts; maximum power was 453 watts. Friday was a rest day.
Saturday’s workout was a modified repeat of Thursday’s power interval workout: 5 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. Sunday’s race report has been posted.
BY THE NUMBERS:
- Total Distance: 72.93 mi
- Longest Ride: 16.93 mi
- Total Time for Week: 3:44:05 (h:m:s)
- Avg Speed: 19.6 mph
- Max Speed: 33.3 mph
- Avg Power: 152 W
- Max Power: 455 W
- Calories: 1,868 C
- Avg Weight: 174.1