PERIOD 7 – WEEK 2 (06/17 – 06/23) TRAINING REPORT
HIGHLIGHTS: This was a buildup week with the aim of achieving the highest peak intensity for the summer races in July and August. The two weekday workouts were conducted on a hotel fitness center recumbent spin bike while on a week-long business trip. The weekend workouts were conducted outdoors on a local bike trail.
Tuesday’s workout was sprint intervals: one minute sprint with one minute recovery repeated seven times. Average speed was 17.7 mph. Average power was 164 watts; maximum power was 250 watts.
Thursday’s workout was sprint intervals: one minute sprint with one minute recovery repeated eight times. Average speed was 17.7 mph. Average power was 164 watts; maximum power was 250 watts.
Saturday’s ride was a 29.41 mile effort at 60%-70% MHR completed in 1:49:47. Average speed was 16.1 mph; maximum speed was 23.7 mph.
Sunday’s ride was a 39.68 mile effort at 60%-90% MHR completed in 2:41:12. Average speed was 14.8 mph; maximum speed was 22.5 mph.
BY THE NUMBERS:
- Total Distance: 89.55 mi
- Longest Ride: 39.68 mi
- Total Time for Week: 6:20:17 (h:m:s)
- Avg Speed: 16.6 mph
- Max Speed: 23.7 mph
- Avg Power: 164 watts
- Max Power: 250 watts
- Calories: 2,010 C
- Avg Weight: 167.5