Period 13 – Week 4 Training Report

PERIOD 13 (RECOVERY) WEEK 4 (09/29 – 10/05) TRAINING REPORT

HIGHLIGHTS: The focus of this week was preparation for my final race of the season, despite battling acute bronchitis. 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 20.8 mph; maximum speed was 25.1 mph. Average power was 162 watts; maximum power was 269 watts. Wednesday’s recovery workout was a 75%-80% MHR effort for 40 minutes at 95 RPM cadence in the 52 x 17 gear. Average speed was 19.8 mph; maximum speed was 20.9 mph. Average power was 140 watts; maximum power was 162 watts.

Thursday’s power interval workout was replaced by a rest day. Friday’s power interval workout was speed sprints: 5 x 15 second sprints in the 52 x 12 gear with 45 seconds recovery between sprints. Average speed was 19.7 mph; maximum speed was 31.0 mph. Average power was 145 watts; maximum power was 490 watts.

Saturday’s race report has been posted. Sunday’s recovery workout was a 29.04 mile effort completed in 1:58:45 at 70%-80% MHR at 90-95 RPM cadence. Average speed was 15.4 mph; maximum speed was 25.0 mph.

BY THE NUMBERS:

  • Total Distance: 78.97 mi
  • Longest Ride: 29.04 mi
  • Total Time for Week: 4:30:02 (h:m:s)
  • Avg Speed: 17.6 mph
  • Max Speed: 32.7 mph
  • Avg Power: 148 W
  • Max Power: 490 W
  • Calories: 1,988 C
  • Avg Weight: 173.97