Jul022017July 2, 2017July 2, 2017by Masters TTRacer

Period 8 – Week 3 Training Report

Posted in Training Reports

PERIOD 8 – WEEK 3 (06/26 – 07/02) TRAINING REPORT

HIGHLIGHTS: This was the overload week for the eighth training period of the 2017 race season. The goal for this period is to maintain a sound endurance base, with sessions at endurance (zone 1 and 2) and aerobic intensity (zone 3), plus a mid-week session at higher intensity to preserve top end fitness (zone 4/5). The Tuesday and Thursday interval workouts were conducted indoors on a power trainer. All of the rest of the rides were conducted outdoors on a local bike trail.

Tuesday’s workout was a hard race pace and anaerobic workout at 100%+ MHR for eight minutes, followed by two minutes recovery, repeated three times. Average speed was 18.8 mph; maximum speed was 24.0 mph. Average power was 130 watts; maximum power was 423 watts.

Wednesday’s workout was a 28.36 mile effort at 70% MHR completed in 1:49:01. Average speed was 15.7 mph; maximum speed was 23.7 mph.

Thursday’s workout was a race pace/anaerobic workout called “intensity slide intervals.’ The workout starts with seven 15-second maximal sprints with 45 seconds recovery between each sprint. After five minutes active recovery, there are five one-minute efforts over 220 watts with two minutes recovery between each interval. Finally, after five minutes active recovery, there are two five-minute intervals above 200 watts, with five minutes recovery between each interval. Average speed was 18.4 mph; maximum speed was 27.6 mph. Average power was 122 watts; maximum power was 491 watts.

Friday’s workout was a 23.61 mile effort at 70% MHR completed in 1:42:33. Average speed was 15.2 mph; maximum speed was 22.9 mph..

Saturday’s workout was a 28.40 mile effort at 70%-92% MHR completed in 1:42:33. Average speed was 16.6 mph; maximum speed was 26.1 mph.

Sunday’s workout was a 41.63 mile effort at 70% MHR completed in 2:36:53. Average speed was 15.9 mph; maximum speed was 24.9 mph.

BY THE NUMBERS:

  • Total Distance: 162.57 mi
  • Longest Ride: 41.63 mi
  • Total Time for Week: 9:53:50 (h:m:s)
  • Avg Speed: 16.4 mph
  • Max Speed: 27.6 mph
  • Avg Power: 126 W
  • Max Power: 491 W
  • Calories: 3,203 C
  • Avg Weight: 164.4