Sep282014September 28, 2014September 28, 2014by Masters TTRacer

Period 13 – Week 3 Training Report

Posted in Training Reports

PERIOD 13 (RECOVERY) WEEK 3 (09/22 – 09/28) TRAINING REPORT

HIGHLIGHTS: The focus of this week was recovery. Tuesday’s workout was an active recovery effort below 70% MHR for 30 minutes in the 52 x 17 gear at over 90 RPM cadence. Average speed was 20.4 mph; maximum speed was 21.2 mph. Average power was 151 watts; maximum power was 169 watts. Wednesday was a rest day.

Thursday’s workout was an active recovery effort below 70% MHR effort for 30 minutes at 90 RPM cadence in the 52 x 17 gear. Average speed was 19.7 mph; maximum speed was 21.4 mph. Average power was 149 watts; maximum power was 172 watts. Friday’s workout was a similar active recovery effort. Average speed was 20.3 mph; maximum speed was 21.6 mph. Average power was 150 watts; maximum power was 178 watts.

The weekend rides were conducted outdoors. Saturday’s workout was a 24.57 mile effort at 16.0 mph average. Maximum speed was 28.1 mph. Sunday’s workout was a 45.43 mile recovery ride completed in 2:53:35 at 70%-80% MHR at 90-95 RPM cadence. Average speed was 15.8 mph; maximum speed was 25.7 mph.

BY THE NUMBERS:

  • Total Distance: 100.19 mi
  • Longest Ride: 45.43 mi
  • Total Time for Week: 5:57:22 (h:m:s)
  • Avg Speed: 16.8 mph
  • Max Speed: 28.1 mph
  • Avg Power: 147 W
  • Max Power: 178 W
  • Calories: 2,416 C
  • Avg Weight: 174.37