Jul282024July 28, 2024July 28, 2024by Masters TTRacer

Surpassed 2023 Total Miles A Month Ago

Posted in Training Reports

SPECIALIZED 3.2 TRAINING REPORT (07/22 – 07/28)

HIGHLIGHTS: I happened to be looking at last year’s training diary when I discovered that I had surpassed my total mileage for 2023 (4,288.71 miles) four weeks ago, in the 40th week of the 2024 season. My current mileage total, in the 44th week, is 4,740.31 miles, with eight weeks to go until the end of the season in mid-September. I’m estimating that I will finish the season with roughly 5,500 miles logged.

As predicted last week, I logged just under 130 miles for this week, in preparation for the virtual races over the next four consecutive weekends in August. I successfully completed the 2.5 hour endurance effort on Saturday.

My Chronic Training Load (CTL) declined from 56 to 55. This week’s training included seven workouts on the trike, plus one strength workout. All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application.

DETAILS:

  • Monday’s Recovery-Endurance Blend workout was 9.92 miles in 0:45:18. Average speed was 13.1 mph; maximum speed was 14.1 mph. Average power was 60 watts; maximum power was 76 watts. The 45-minute strength routine – a mix of upper body and core exercises with strength machines – was completed.
  • Tuesday’s Fast Pedals Intervals (3 x 4/1 minutes) workout was 12.78 miles in 0:54:11. Average speed was 14.1 mph; maximum speed was 16.0 mph. Average power was 71 watts; maximum power was 108 watts.
  • Wednesday’s Foundation Miles Intervals (4 x 15/4 minutes) workout was 22.30 miles in 1:39:01. Average speed was 13.5 mph; maximum speed was 15.4 mph. Average power was 64 watts; maximum power was 96 watts.
  • Thursday’s Foundation Miles Portpourri workout was 12.60 miles in 0:59:02. Average speed was 12.8 mph; maximum speed was 14.8 mph. Average power was 57 watts; maximum power was 85 watts.
  • Friday’s Endurance Miles-Coffee Shop Ride workout was 15.02 miles in 1:10:05. Average speed was 12.9 mph; maximum speed was 13.3 mph. Average power was 56 watts; maximum power was 65 watts. The 39-minute strength routine – a mix of upper body and core exercises with bands and free weights – was cancelled.
  • Saturday’s Endurance Miles Intervals (10 x 10/2 minutes) workout was 33.22 miles in 2:25:01. Average speed was 13.7 mph; maximum speed was 15.6 mph. Average power was 66 watts; maximum power was 108 watts.
  • Sunday’s Foundation Miles workout was 21.09 miles in 1:30:04. Average speed was 14.0 mph; maximum speed was 15.2 mph. Average power was 69 watts; maximum power was 87 watts.

BY THE NUMBERS:

  • Total Distance: 126.93 mi
  • Longest Ride: 33.22 mi
  • Total Time for Week: 10:07:42 (h:m:s)
  • Avg Speed: 13.5 mph
  • Max Speed: 16.0 mph
  • Avg Power: 63 watts
  • Max Power: 108 watts
  • Calories: 2,359 C
  • Avg Weight: 173.6
  • Chronic Training Load: 55 (-1)