Period 13 – Week 2 Training Report

PERIOD 13 – WEEK 2  (10/15 – 10/21) TRAINING REPORT

HIGHLIGHTS: The first half of the week was tapering to Wednesday’s Delaware Senior Olympics 5KM and 10KM time trials, the last two races of the season. The second half of the week was the start of two weeks of unstructured road rides to take a break from training before returning to structured workouts in November. Workouts on Monday and Tuesday were conducted indoors on a power trainer. Rides on Thursday, Saturday, and Sunday were conducted outdoors on a local bike trail.

Monday’s workout was 15-second all-out sprints followed by 45 seconds of recovery, repeated seven times. Average speed was 16.9 mph; maximum speed was 23.8 mph. Average power was 143 watts; maximum power was 522 watts.

Tuesday’s workout was an easy ride at 60%-70% MHR for 30 minutes. Average speed was 18.2 mph; maximum speed was 19.5 mph. Average power was 114 watts; maximum power was 145 watts.

Wednesday was race day: Race Report #6: Delaware Senior Olympics Time Trials

Thursday’s workout was a 20.13 mile effort at 60%-70% MHR completed in 1:23:30. Average speed was 14.5 mph; maximum speed was 22.3 mph.

Saturday’s workout was a 31.62 mile effort at 60%-70% MHR completed in 2:03:57. Average speed was 15.4 mph; maximum speed was 25.5 mph.

Sunday’s workout was a 20.15 mile effort at 60%-70% MHR completed in 1:22:59. Average speed was 14.6 mph; maximum speed was 22.8 mph.


  • Total Distance: 112.14 mi
  • Longest Ride: 31.62 mi
  • Total Time for Week: 7:56:05 (h:m:s)
  • Avg Speed: 17.3 mph
  • Max Speed: 26.8 mph
  • Avg Power: 156 W
  • Max Power: 522 W
  • Calories: 2,252 C
  • Avg Weight: 167.1