Period 7 – Week 4 Training Report

PERIOD 7 – WEEK 4 (05/23 – 05/29) TRAINING REPORT

HIGHLIGHTS: This was the recovery week for the seventh training period of the 2016 race season. The goal of this training period is to complete my recovery from surgery and pneumonia, and restart intensive tempo, race pace, and lactate tolerance workouts. The weekday workouts were conducted indoors on a trainer. The weekend workouts were conducted outdoors on a local bike trail.

Tuesday’s workout was a stamina effort at at 70%-82% MHR for 40 minutes on a hotel stationary bike during a business trip. The only metric available was distance completed: 10.34 miles.

Wednesday’s workout was an intensive endurance effort at 95%-100% MHR for three five-minute intervals in the 53 x 16 gear at 95 RPM cadence with two minutes active recovery between intervals. Average speed was 19.5 mph; maximum speed was 23.6 mph. Average power was 144 watts; maximum power was 293 watts.

Thursday was a rest day from the rigors of the business trip over the first half of the week (Sunday evening through early Wednesday morning).

Friday’s workout was an endurance effort in the 53 x 16 gear at 95-100 RPM cadence and 95%-100% MHR: intervals of seven, six, five, four, three, two, and one minute, with one minute easy recovery between intervals. Average speed was 21.1 mph; maximum speed was 25.5 mph. Average power was 177 watts; maximum power was 307 watts.

Saturday’s workout was a 24.46 mile effort at 75%-85% MHR at 80-90 RPM cadence completed in 1:29:04, with two 20 minute intervals at 85%-93% MHR. Average speed was 16.7 mph; maximum speed was 29.1 mph. Average power was 176 watts; maximum power was 495 watts.

Sunday’s workout was a 40.55 mile mile effort at 70%-82% MHR at 90-95 RPM cadence, with 30 minutes at 82%-90% MHR, completed in 2:32:00. Average speed was 16.1 mph; maximum speed was 27.8 mph. Average power was 168 watts; maximum power was 350 watts. Also completed 10 x 20-second sprints at 100 RPM cadence.


  • Total Distance: 109.05 mi
  • Longest Ride: 40.55 mi
  • Total Time for Week: 6:22:14 (h:m:s)
  • Avg Speed: 17.1 mph
  • Max Speed: 29.1 mph
  • Avg Power: 166 W
  • Max Power: 495 W
  • Calories: 3,830 C
  • Avg Weight: 156.4