Period 9 – Week 3 Training Report
PERIOD 9 – WEEK 3 (07/06 – 07/12) TRAINING REPORT
HIGHLIGHTS: This was the second of two consecutive tapering weeks leading up to my age-group 10 km time trial, on Saturday, July 11, and 5 km time trial, on Sunday, July 12, at National Senior Games in Minneapolis/St. Paul. All of the weekday workouts were conducted indoors on the trainer. The Saturday and Sunday races were conducted on local roads in Hugo, MN.
Tuesday’s workout was a power interval session at 95%-105% MHR in the 53 x 16 gear for three all-out sprints of 15 seconds at over 120 RPM cadence, with a recovery period of two minutes between the sprints, followed by three all-out efforts of one minute at over 100 RPM cadence, with two minute active recovery between sprints, followed by one five-minute high intensity interval at 95-100 RPM cadence in the 53 x 17 gear, with two minute active recovery between intervals. Average speed was 19.2 mph; maximum speed was 29.7 mph. Average power was 132 watts; maximum power was 429 watts.
Wednesday’s workout was a recovery effort at 70%-82% MHR for one hour in the 53 x 19 gear at 90-95 RPM cadence. Average speed was 17.0 mph; maximum speed was 19.6 mph. No power readings were available.
Thursday’s workout was a lactate tolerance development effort: 2.5 minutes at over 105% MHR in the 53 x 17 gear at 110 RPM cadence, followed immediately by 3.5 minutes active recovery. This pattern was repeated three times. Average speed was 19.3 mph; maximum speed was 24.5 mph. No power readings were available.
Friday’s workout was a recovery effort below 70% MHR for 30 minutes with four 15-second sprints in the 53 x 17 gear at 100-110 RPM cadence. Average speed was 16.3 mph; maximum speed was 29.3 mph. No power readings were available.
Saturday’s 10 km race was won in 0:14: 05 (26.47 mph average). I finished in 12th place, out of 43 competitors, with a time of 0:15:48.4 (23.59 mph average). The race report has been posted.
Sunday’s 5 km race was won in 0:07:12.2 (25.89 mph average). I decided not to race this event since I was not going to be competitive. I completed the 902 mile return trip home in 15.5 hours.
BY THE NUMBERS:
- Total Distance: 71.01 mi
- Longest Ride: 17.29 mi
- Total Time for Week: 3:59:53 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 30.6 mph
- Avg Power: 132 W
- Max Power: 429 W
- Calories: 1,640 C
- Avg Weight: 165.9