Sep212014September 21, 2014September 21, 2014by Masters TTRacer

Period 13 – Week 2 Training Report

Posted in Training Reports

PERIOD 13 (RECOVERY) WEEK 2 (09/15 – 09/21) TRAINING REPORT

HIGHLIGHTS: The focus of this week was recovery. Tuesday’s workout was an extensive endurance effort below 80% MHR for 30 minutes in the 52 x 16 gear at over 90 RPM cadence. Average speed was 21.1 mph; maximum speed was 23.2 mph. Average power was 167 watts; maximum power was 216 watts. Wednesday was a rest day.

Thursday’s workout was an aerobic effort below 75% MHR effort for 30 minutes at 90 RPM cadence in the 52 x 16 gear. Average speed was 20.7 mph; maximum speed was 22.4 mph. Average power was 162 watts; maximum power was 195 watts. Friday was a rest day.

The weekend rides were conducted outdoors. Saturday’s workout was a 24.41 mile effort at 16.2 mph average. Maximum speed was 27.9 mph. Sunday’s workout was a 45.45 mile recovery ride completed in 2:50:44 at 70%-80% MHR at 90-95 RPM cadence. Average speed was 16.0 mph; maximum speed was 28.6 mph.

BY THE NUMBERS:

  • Total Distance: 90.76 mi
  • Longest Ride: 45.45 mi
  • Total Time for Week: 5:22:28 (h:m:s)
  • Avg Speed: 16.9 mph
  • Max Speed: 28.6 mph
  • Avg Power: 164 W
  • Max Power: 216 W
  • Calories: 2,267 C
  • Avg Weight: 174.71