Period 6 – Week 4 Training Report
PERIOD 6 – WEEK 4 (04/25 – 05/01) TRAINING REPORT
HIGHLIGHTS: This was normally the recovery week for the sixth training period of the 2016 race season. However, after successful gall bladder removal surgery the previous week, I developed pneumonia and started a 10-day protocol of antibiotics. Despite the pneumonia, I was cleared by my doctors to resume full intensity training. After two days of casual walking, I resumed recovery workouts on the trainer for the balance of the week.
Tuesday’s workout was cancelled and replaced by a total of 0.87 mile of casual walking.
Wednesday’s workout was cancelled and replaced by a total of 0.88 mile of casual walking.
Thursday’s workout was a recovery effort at under 70% MHR for 30 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 17.6 mph; maximum speed was 18.7 mph. Average power was 100 watts; maximum power was 117 watts.
Friday’s workout was a recovery effort at under 70% MHR for 30 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 17.7 mph; maximum speed was 19.1 mph. Average power was 102 watts; maximum power was 124 watts.
Saturday’s workout was a recovery effort at under 70% MHR for 35 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 17.7 mph; maximum speed was 19.3 mph. Average power was 103 watts; maximum power was 127 watts.
Sunday’s workout was a recovery effort at under 70% MHR for 40 minutes in the 53 x 19 gear at 95 RPM cadence. Average speed was 17.9 mph; maximum speed was 19.4 mph. Average power was 105 watts; maximum power was 129 watts.
BY THE NUMBERS:
- Total Distance: 41.87 mi
- Longest Ride: 11.94 mi
- Total Time for Week: 2:44:33 (h:m:s)
- Avg Speed: 15.2 mph
- Max Speed: 19.4 mph
- Avg Power: 103 W
- Max Power: 129 W
- Calories: 937 C
- Avg Weight: 153.6