PERIOD 13 – WEEK 4 (11/07 – 11/13) TRAINING REPORT
HIGHLIGHTS: This was the second of two weeks of 30 minutes per day of easy spinning (39×18 gear at 95 RPM cadence) to transition from surgery recovery to the start of serious training for the 2017 race season. The weekday workouts were conducted indoors on a trainer. Sunday’s ride was conducted outdoors on a local bike trail.
Sunday’s workout was a 12.14 mile effort at 60%-70% MHR at 90+ RPM cadence completed in 0:46:55. Average speed was 15.6 mph; maximum speed was 21.9 mph.
BY THE NUMBERS:
- Total Distance: 62.73 mi
- Longest Ride: 12.14 mi
- Total Time for Week: 3:47:11 (h:m:s)
- Avg Speed: 16.6 mph
- Max Speed: 21.9 mph
- Avg Power: 93 W
- Max Power: 157 W
- Calories: 1,305 C
- Avg Weight: 160.8