Period 13 – Week 6 Training Report
PERIOD 13 (RECOVERY) WEEK 6 (10/13 – 10/19) TRAINING REPORT
HIGHLIGHTS: The focus of this week was continued recovery from the last race of the season and the episode of acute bronchitis. Tuesday’s workout was a recovery effort below 70% MHR for 30 minutes in the 52 x 17 gear at over 90 RPM cadence. Average speed was 19.6 mph; maximum speed was 20.8 mph. Average power was 137 watts; maximum power was 162 watts. Wednesday’s workout was an identical effort in the 52 x 17 gear at over 95 RPM cadence. Average speed was 19.2 mph; maximum speed was 20.8 mph. Average power was 129 watts; maximum power was 158 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 16 gear. Average speed was 20.7 mph; maximum speed was 22.5 mph. Average power was 158 watts; maximum power was 199 watts. Friday’s workout was recovery effort below 70% MHR for 30 minutes in the 52 x 19 gear at over 90 RPM cadence. Average speed was 18.6 mph; maximum speed was 19.6 mph. Average power was 118 watts; maximum power was 135 watts.
The weekend rides were conducted outdoors. Saturday’s workout was a 24.57 mile effort at 15.8 mph average. Maximum speed was 26.5 mph. Sunday’s workout was a 28.49 mile recovery ride completed in 1:55:14 at 70%-80% MHR at 90-95 RPM cadence. Average speed was 15.0 mph; maximum speed was 27.5 mph..
BY THE NUMBERS:
- Total Distance: 95.30 mi
- Longest Ride: 28.49 mi
- Total Time for Week: 5:40:17 (h:m:s)
- Avg Speed: 16.8 mph
- Max Speed: 27.5 mph
- Avg Power: 135 W
- Max Power: 199 W
- Calories: 2,313 C
- Avg Weight: 172.25