PERIOD 6 – WEEK 5 (05/27 – 06/02) TRAINING REPORT
HIGHLIGHTS: This was a recovery week with the aim of participating in early season races while building intensity to a peak in mid-June. The week’s workouts were a mix of indoors on a power trainer and outdoors on a local bike trail.
Wednesday’s ride was a 29.37 mile effort at 60%-70% Maximum Heart Rate (MHR) completed in 1:58.24. Average speed was 15.0 mph; maximum speed was 21.0 mph.
Thursday’s workout was “Billat” sprint intervals: surge at high power for 30 seconds, then 30 seconds at 60%-80% Maximum Heart Rate (MHR) repeated 12 times. Average speed was 21.2 mph; maximum speed was 26.4 mph. Average power was 175 watts; maximum power was 564 watts.
Friday’s workout was leg speed spinout intervals: 30 seconds to maximum cadence, hold for one minute, then pedal easily for four minutes, repeated four times. Average speed was 19.2 mph; maximum speed was 26.4 mph. Average power was 135 watts; maximum power was 579 watts.
Saturday’s ride was a 23.05 mile effort at 60%-70% MHR completed in 1:28:01. Average speed was 15.8 mph; maximum speed was 20.9 mph.
Sunday’s race was a 20 kilometer effort at 100%-105% MHR completed in 0:32:40. Average speed was 21.9 mph; maximum speed was 29.3 mph. Average power was 226 watts; maximum power was 430 watts.
BY THE NUMBERS:
- Total Distance: 99.92 mi
- Longest Ride: 29.37 mi
- Total Time for Week: 6:29:18 (h:m:s)
- Avg Speed: 18.1 mph
- Max Speed: 29.3 mph
- Avg Power: 168 watts
- Max Power: 579 watts
- Calories: 2,206 C
- Avg Weight: 167.1