Preparation – Week 3 Training Report
PREPARATION – WEEK 3 (11/01 – 11/07) TRAINING REPORT
HIGHLIGHTS: It has been 19 weeks since the accident. This was the fifth week back on my indoor trainer using the ZWIFT online application. The goal is to slowly increase time in the saddle as I begin weekly outpatient physical therapy for my neck and back for the next several months.
Tuesday’s L1 Active Recovery Rolling workout was 10.97 miles completed in 0:35:15. Average speed was 18.7 mph; maximum speed was 23.2 mph. Average power was 110 watts; maximum power was 150 watts.
Thursday’s L1 Active Recovery Varied workout was 7.24 miles completed in 0:23:22. Average speed was 18.6 mph; maximum speed was 23.2 mph. Average power was 101 watts; maximum power was 126 watts.
Friday’s L1 Active Recovery Rolling workout was 16.55 miles completed in 0:55:16. Average speed was 18.0 mph; maximum speed was 23.5 mph. Average power was 101 watts; maximum power was 137 watts.
Saturday’s L2 High Cadence Endurance Intervals workout was 11.76 miles completed in 0:40:13. Average speed was 17.6 mph; maximum speed was 22.3 mph. Average power was 94 watts; maximum power was 131 watts.
Sunday’s L1 Active Recovery Steady workout was 12.20 miles completed in 1:00:30. Average speed was 12.1 mph; maximum speed was 43.1 mph. Average power was 96 watts; maximum power was 154 watts.
BY THE NUMBERS:
- Total Distance: 58.72 mi
- Longest Ride: 16.55 mi
- Total Time for Week: 3:34:36 (h:m:s)
- Avg Speed: 16.4 mph
- Max Speed: 43.1 mph
- Avg Power: 110 watts
- Max Power: 154 watts
- Calories: 1,231 C
- Avg Weight: 149.6