PERIOD 13 (RECOVERY) WEEK 1 (09/08 – 09/14) TRAINING REPORT
HIGHLIGHTS: The focus of this week was preparation for my tenth and eleventh races of the season. The Tuesday power workout was a lactate tolerance and speed effort at over 90% MHR: 7 x 1 minute intervals in the 52 x 12 gear with one minute recovery between each interval. Average speed was 20.2 mph; maximum speed was 26.4 mph. Average power was 155 watts; maximum power was 311 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 23.0 mph.
Thursday’s power interval workout was replaced by a recovery ride at 60%-70% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 17 gear. Maximum speed was 21.0 mph. 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 20.0 mph; maximum speed was 30.1 mph. Sunday’s race report has been posted.
BY THE NUMBERS:
- Total Distance: 69.27 mi
- Longest Ride: 14.04 mi
- Total Time for Week: 3:31:00 (h:m:s)
- Avg Speed: 19.7 mph
- Max Speed: 32.1 mph
- Avg Power: 154 W
- Max Power: 451 W
- Calories: 1,922 C
- Avg Weight: 174.14