Jan252015January 25, 2015January 25, 2015by Masters TTRacer

Period 3 – Week 3 Training Report

Posted in Training Reports

PERIOD 3 – WEEK 3 (01/19 – 01/25) TRAINING REPORT

HIGHLIGHTS: This was an overload week featuring power interval sessions on Tuesday and Thursday. All of the weekday workouts were conducted indoors on the trainer. Both weekend workouts were conducted outdoors despite temperatures and wind chill just above freezing.

Tuesday’s workout was a power interval session at 90%-95% MHR for four intervals of four minutes in the 52 x 12 gear at 70 RPM cadence, with three minutes recovery below 70% MHR between the intervals. Average speed was 20.1 mph; maximum speed was 24.2 mph. Average power was 150 watts; maximum power was 239 watts.

Wednesday’s workout was a steady ride at 71% – 82% MHR for one hour in the 52 x 17 gear at 95 RPM cadence. Average speed was 19.8 mph; maximum speed was 21.3 mph. Average power was 141 watts; maximum power was 170 watts.

Thursday’s workout was a progressive endurance effort: 15 minutes at 90% MHR in the 52 x 16 gear at 95 RPM cadence, followed immediately by 10 minutes at 95% MHR in the 52 x 15 gear at 90 RPM cadence, and followed immediately by five minutes at 99% MHR in the 52 x 14 gear at 85 RPM cadence. Average speed was 21.1 mph; maximum speed was 24.1 mph. Average power was 170 watts; maximum power was 239 watts.

Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95-100 RPM cadence. Average speed was 18.7 mph; maximum speed was 19.8 mph. Average power was 120 watts; maximum power was 137 watts.

Saturday’s workout was a 20.73 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:21:55. Average speed was 15.7 mph; maximum speed was 27.9 mph.

Sunday’s workout was a 34.97 mile effort outdoors at 75% MHR at 90+ RPM cadence completed in 2:17:35. Average speed was 15.5 mph; maximum speed was 28.1 mph.

BY THE NUMBERS:

  • Total Distance: 124.10 mi
  • Longest Ride: 34.97 mi
  • Total Time for Week: 7:04:36 (h:m:s)
  • Avg Speed: 17.5 mph
  • Max Speed: 28.1 mph
  • Avg Power: 147 W
  • Max Power: 239 W
  • Calories: 3,120 C
  • Avg Weight: 171.2