Period 2 – Week 4 Training Report
PERIOD 2 – WEEK 4 (01/28 – 02/03) TRAINING REPORT
HIGHLIGHTS: This was the recovery week with the aim of continuing with base endurance and aerobic fitness development, while commencing higher intensity tempo development. The weekday and weekend workouts were conducted indoors on a power trainer.
Tuesday’s workout was three four-minute anaerobic intervals with four minutes easy recovery between the intervals. Average speed was 16.9 mph; maximum speed was 21.9 mph. Average power was 165 watts; maximum power was 502 watts.
Thursday’s workout was three five-minute anaerobic intervals with five minutes easy recovery between the intervals. Average speed was 17.5 mph; maximum speed was 22.0 mph. Average power was 157 watts; maximum power was 537 watts.
Saturday’s workout was a 32.10 mile virtual ride on the power trainer at 60%-80% MHR. Average speed was 20.3 mph; maximum speed was 26.9 mph. Average power was 170 watts; maximum power was 245 watts.
Sunday’s workout was a 17.82 mile virtual ride on the power trainer at 60% MHR. Average speed was 21.7 mph; maximum speed was 24.6 mph. Average power was 209 watts; maximum power was 279 watts.
BY THE NUMBERS:
- Total Distance: 80.00 mi
- Longest Ride: 32.10 mi
- Total Time for Week: 4:51:20 (h:m:s)
- Avg Speed: 18.9 mph
- Max Speed: 26.8 mph
- Avg Power: 175 watts
- Max Power: 537 watts
- Calories: 2,633 C
- Avg Weight: 166.9