PREPARATION 1.3 (05/15 – 05/21) TRAINING REPORT
Yesterday, the National Senior Games (NSG) website revealed that the 10 kilometer (6.2 mile) time trial course had changed. Instead of the 2005 course in North Park, the site of the 5 kilometer time trial, it would be held on the HOV (High Occupancy Vehicle) lanes of the Perry Highway. The start/finish line will be at the Ross Park and Ride, a 480-car capacity lot at the north end of the HOV lane. Further details should be posted soon. I have a second virtual 10 kilometer rehearsal effort on the 2005 course scheduled for Sunday, May 28, with a goal of breaking 19 minutes. I will confer with my coach on Tuesday to see if we are going to stick with this effort in view of the change of venue.
HIGHLIGHTS: All cycling sessions were completed indoors with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.
DETAILS:
- Tuesday’s Fast Pedal (4 x 4 minutes) Interval workout was 15.81 miles in 1:05:03. Average speed was 14.6 mph; maximum speed was 17.3 mph. Average power was 73 watts; maximum power was 127 watts.
- Wednesday’s Power (3 x 4 minutes VO2max) Intervals workout was 17.05 miles in 1:10:03. Average speed was 14.6 mph; maximum speed was 18.2 mph. Average power was 75 watts; maximum power 133 watts.
- Thursday’s Endurance Miles workout was 22.06 miles in 1:30:03. Average speed was 14.7 mph; maximum speed was 15.3 mph. Average power was 73 watts; maximum power was 86 watts.
- Friday’s Foundation Miles (3 x 15 minutes) Intervals workout was 18.46 miles in 1:19:02. Average speed was 14.0 mph; maximum speed was 15.6 mph. Average power was 66 watts; maximum power was 112 watts.
- Saturday’s Fast Pedal (4 x 4 minutes) Interval workout was 15.82 miles in 1:05:22. Average speed was 14.5 mph; maximum speed was 17.3 mph. Average power was 72 watts; maximum power was 124 watts.
- Sunday’s Endurance/Tempo (4 x 10 minutes) Interval workout was 21.43 miles in 1:33:02. Average speed was 13.8 mph; maximum speed was 15.4 mph. Average power was 63 watts; maximum power was 88 watts.
BY THE NUMBERS:
- Total Distance: 110.64 mi
- Longest Ride: 22.06 mi
- Total Time for Week: 8:12:35 (h:m:s)
- Avg Speed: 14.4 mph
- Max Speed: 18.2 mph
- Avg Power: 70 watts
- Max Power: 133 watts
- Calories: 2,043 C
- Avg Weight: 169.9