Period 9 – Week 2 Training Report
PERIOD 9 – WEEK 2 (07/17 – 07/23) TRAINING REPORT
HIGHLIGHTS: This was the buildup week for the ninth training period of the 2017 race season. The goal for this period is twofold: extend my road miles in preparation for a fast solo century in October, and improve my performance when I resume racing in August. The weekday workouts on Tuesday and Thursday were conducted indoors on a power trainer. The workouts on Wednesday, Friday, Saturday, and Sunday 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.. Average speed was 17.6 mph; maximum speed was 23.4 mph. Average power was 107 watts; maximum power was 428 watts.
Wednesday’s workout was a 20.12 mile effort completed at 60%-70% MHR in 1:00:34. Average speed was 16.8 mph; maximum speed was 24.7 mph.
Thursday’s workout was a race pace/anaerobic workout called “T-max intervals.’ Each interval starts from a complete stop, accelerating to the highest power one can sustain for two and a half minutes, followed by five minutes recovery. Five intervals were completed. Average speed was 17.4 mph; maximum speed was 24.7 mph. Average power was 107 watts; maximum power was 362 watts.
Friday’s workout was a 18.00 mile effort at 60%-70% MHR completed in 1:03:31. Average speed was 17.1 mph; maximum speed was 25.6 mph.
Saturday’s workout was a 26.06 mile effort at 70%-92% MHR completed in 1:33:25. Average speed was 16.8 mph; maximum speed was 26.3 mph.
Sunday’s workout was a 57.38 mile effort at 70%-100% MHR completed in 3:30:16. Average speed was 16.4 mph; maximum speed was 28.7 mph.
BY THE NUMBERS:
- Total Distance: 150.85 mi
- Longest Ride: 57.38 mi
- Total Time for Week: 9:00:12 (h:m:s)
- Avg Speed: 16.8 mph
- Max Speed: 28.7 mph
- Avg Power: 107 W
- Max Power: 428 W
- Calories: 2,348 C
- Avg Weight: 165.2