PERIOD 13 (RECOVERY) WEEK 5 (10/06 – 10/12) TRAINING REPORT
HIGHLIGHTS: The focus of this week was recovery from the last race of the season and the previous week’s bout with acute bronchitis. Tuesday’s workout was a recovery effort below 70% MHR for 30 minutes in the 52 x 21 gear at over 90 RPM cadence. Average speed was 17.4 mph; maximum speed was 19.9 mph. Average power was 151 watts; maximum power was 195 watts. Wednesday’s workout was an identical effort in the 52 x 17 gear at over 95 RPM cadence. Average speed was 19.8 mph; maximum speed was 21.4 mph. Average power was 143 watts; maximum power was 174 watts.
Thursday’s workout was an aerobic effort at 70% to 80% MHR effort for 30 minutes at 90 RPM cadence in the 52 x 19 gear. Average speed was 17.4 mph; maximum speed was 18.7 mph. Average power was 160 watts; maximum power was 193 watts. Friday was a rest day.
The weekend rides were conducted indoors. Saturday’s workout was a recovery effort below 70% MHR for 40 minutes in the 53 x 17 gear. Average speed was 20.2 mph; maximum speed was 21.4 mph. Average power was 149 watts; maximum power was 169 watts. Sunday’s workout was an aerobic effort at 70% MHR for 40 minutes in the 52 x 16 gear. Average speed was 21.3 mph; maximum speed was 22.7 mph. Average power was 170 watts; maximum power was 203 watts.
BY THE NUMBERS:
- Total Distance: 54.99 mi
- Longest Ride: 14.18 mi
- Total Time for Week: 2:50:12 (h:m:s)
- Avg Speed: 19.4 mph
- Max Speed: 22.7 mph
- Avg Power: 155 W
- Max Power: 203 W
- Calories: 1,583 C
- Avg Weight: 172.45