Period 9 – Week 4 Training Report
PERIOD 9 – WEEK 4 (08/26 – 09/01) TRAINING REPORT
HIGHLIGHTS: This week was recovering from the three races last week. Tuesday, Wednesday, and Thursday’s workouts were conducted indoors on a “dumb” magnetic resistance trainer. (My five-year old “smart” power trainer failed and is not repairable.) Friday, Saturday, and Sunday’s workouts were completed outdoors on a local bike trail.
Tuesday’s workout was sprint intervals called “Russian Steps”: 15 seconds sprinting with 45 seconds recovery, 30 seconds sprinting with 30 seconds recovery, 45 seconds sprinting with 15 seconds recovery, 60 seconds sprinting with 60 seconds recovery, 45 seconds sprinting with 15 seconds recovery, 30 seconds sprinting with 30 seconds recovery, and 15 seconds sprinting with five minutes recovery. Average speed was 14.7 mph; maximum speed was 19.4 mph. Average power was 97 watts; maximum power was 378 watts.
Wednesday’s workout was a 11.21 mile effort at 60%-70% MHR completed in 0:45:03. Average speed was 14.9 mph; maximum speed was 18.8 mph. Average power was 130 watts; maximum power was 262 watts.
Thursday’s workout was revised “Billat” sprint intervals: surge at high power for 40 seconds, then 20 seconds at 60%-80% MHR repeated eight times, followed by five minutes recovery. This set is repeated twice. Average speed was 15.4 mph; maximum speed was 20.7 mph. Average power was 137 watts; maximum power was 290 watts.
Friday’s workout was leg speed spinout intervals: 30 seconds to maximum cadence, hold for one minute, then pedal easily for four minutes, repeated four times. Average speed was 16.0 mph; maximum speed was 21.3 mph.
Saturday’s ride was a 29.28 mile effort at 60%-70% MHR completed in 1:55:25. Average speed was 15.3 mph; maximum speed was 21.2 mph.
Sunday’s ride was a 38.58 mile effort at 60%-70% MHR completed in 2:25:32. Average speed was 16.0 mph; maximum speed was 24.2 mph.
BY THE NUMBERS:
- Total Distance: 123.87 mi
- Longest Ride: 38.58 mi
- Total Time for Week: 9:00:15 (h:m:s)
- Avg Speed: 15.3 mph
- Max Speed: 24.2 mph
- Avg Power: 121 watts
- Max Power: 378 watts
- Calories: 2,106 C
- Avg Weight: 166.3