Period 13 – Week 1 Training Report

PERIOD 13 – WEEK 1  (10/08 – 10/14) TRAINING REPORT

HIGHLIGHTS: This was a third rebuilding week following the two victories at Northern Virginia Senior Olympics. The aim of this period is to rebuild for Delaware Senior Olympics, the last two races of the season. All workouts, except Sunday, were conducted outdoors on a local bike trail.

Monday’s workout was a 18.03 mile effort at 60%-70% MHR completed in 1:07:04. Average speed was 16.2 mph; maximum speed was 23.3 mph.

Tuesday’s workout was a 20.14 mile effort at 60%-70% MHR completed in 1:17:01. Average speed was 15.8 mph; maximum speed was 24.1 mph.

Wednesday’s, Thursday’s, and Friday’s indoor workouts were cancelled to allow a persistent saddle sore an opportunity to heal.

Saturday’s workout was a 22.72 mile effort at 60%-70% MHR completed in 1:34:13. Average speed was 14.5 mph; maximum speed was 26.1 mph.

Sunday’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 17.6 mph; maximum speed was 22.8 mph. Average power was 104 watts; maximum power was 517 watts.


  • Total Distance: 71.70 mi
  • Longest Ride: 22.72 mi
  • Total Time for Week: 5:35:19 (h:m:s)
  • Avg Speed: 15.7 mph
  • Max Speed: 26.1 mph
  • Avg Power: 104 W
  • Max Power: 517 W
  • Calories: 1,269 C
  • Avg Weight: 165.5