Period 9 – Week 3 Training Report
PERIOD 9 – WEEK 3 (08/19 – 08/25) TRAINING REPORT
HIGHLIGHTS: This week is the main focus of the second half of my racing season: the Wisconsin Senior Olympics age-group time trial championships at 5 KM and 10 KM. All of this week’s workouts were focused on race preparation and completed outdoors on a local bike trail and local roads.
Tuesday’s race at Wisconsin Senior Olympics was a 10 KM effort at 112% MHR completed in 0:16:14. Average speed was 23.5 mph; maximum speed was 28.0 mph. Average power was 237 watts; maximum power was 432 watts.
Wednesday’s race at Wisconsin Senior Olympics was a 5 KM effort at 112% MHR completed in 0:08:05. Average speed was 23.3 mph; maximum speed was 29.0 mph. Average power was 244 watts; maximum power was 496 watts.
Thursday’s workout was an easy recovery ride of 23.03 miles at 60%-70% MHR effort completed in 1:23:42. Average speed was 16.6 mph; maximum speed was 22.3 mph.
Saturday’s ride was an easy recovery ride of 26.66 mile at 60%-70% MHR completed in 1:45:34. Average speed was 15.3 mph; maximum speed was 22.9 mph.
Sunday’s race was a 20 KM effort at 105% MHR completed in 0:34:25 (21.87 mph average). Average speed was 21.8 mph; maximum speed was 29.3 mph. Average power was 227 watts; maximum power was 553 watts.
BY THE NUMBERS:
- Total Distance: 105.37 mi
- Longest Ride: 26.66 mi
- Total Time for Week: 6:11:11 (h:m:s)
- Avg Speed: 19.9 mph
- Max Speed: 29.3 mph
- Avg Power: 212 watts
- Max Power: 553 watts
- Calories: 2,554 C
- Avg Weight: 165.8