MTB: Glenwild Loop

Not a huge effort - again, prepping for Tri tomorrow.  Felt fairly strong when climbing considering the harder riding yesterday.  Road with a group of four so, again, had some breaks and waiting periods.

Time: 1:16:49

Training Effect: 3.2

EPOC Peak: 76 ml/kg

132 bpm avg

163 bpm max

Vert: 1128 ft

Ventilation: 110 l/min

Oxygen Consumption: 40 ml/kg/min

Respiration Rate: 41 breaths/min

Total Energy: 722 kcal

Distance: 8.14 miles

Swim: Rec Center

Short but fast today.  Prep for Sprint Tri tomorrow.

Time: 20:20

Distance: 750m

MTB: Glenwild

A little less aerobic than I planned - was riding with a group and did a lot of stopping.  However, it was a fulfilling workout.  

Time: 2:11:00

Training Effect: 3.0

EPOC Peak: 60.27 ml/kg

129 bpm avg

161 bpm max

Vert: 1735 ft

Ventilation: 104 l/min

Oxygen Consumption: 39 ml/kg/min

Respiration Rate: 42 breaths/min

Total Energy Consumption: 1101 kcal

Distance: 14 miles

Ultimate Frisbee

8-on-8.  Weekly lunch game with Backcountry.  Does this count as intervals?

Time: 54:55

Training Effect: 3.3

85 ml/kg

609 kcal

141 bpm avg

166 bpm max

Elevation 6598

Swim: Rec Center

It has been at least one week since I last swam - and I felt it.  In fact, I've missed a lot of swimming lately and it concerns me.  Regardless, pushed through the entire workout.  Focused on slower, longer strokes.  

Time: 29:10

Distance: 1500m

Trail Run: Glenwild (small loop)

With Eric Miller.  ~ 55 degrees.  Partly Cloudy.  Small loop = start at office, then Stealth, up Blackhawk and down the switchbacks.  Slower pace.  Climbing was really hard today.  

Time: 41:12

Training Effect: 3.0

65 ml/kg

438 kcal

140 bpm avg

166 bpm max

Vert 725 

High point 6814

Low point 6421

Distance: 4.2 miles

Road Run: Cabin to Thousand Peaks Ranch

With brother Matt.  ~ 55 degrees, partly cloudy.  80% pavement. 20% graded dirt road.

Time: 1:06

Training Effect: 3.0

65 ml/kg

826 kcal

148 bpm avg

161 bpm max

693 vert

High Point 7516

Low Point 7264

Distance: 7.2 miles

Combo: Ride + Run (Mueller)

12 mile MTB loop starting at Mueller Park and coming down Canyon Creek. Then 6 mile trail run to Elephant Rock and back. Experimented with nutrition: 3 gel packs every ~25 mins. Also did it without socks (can I get away with saving some time in transition by not wearing socks? and can I control feet heat on the run this way as well?). Hard start - but Mueller goes up very fast. Super tired near end of climb. Downhill had some technical parts (super rocky, a couple drops, really tight turns). Great practice. Felt very strong having not ridden MTB for 1.5 weeks+. At the beginning of the run, had to focus on smaller, quicker steps just to make it up the first part of Mueller. Found some strength from mile 1.5 - 3 (basically once the trail started to level out a little bit). Coming down, developed a blister on inside of left foot which robbed me of a lot of concentration. Though I felt overly strong (nutrition and aerobics were in check), my legs were super baked and it was hard to go down hill.

Time: 2:40
Training Effect: 4.3
166 ml/kg
2029 kcal
149 bpm avg
162 bpm max
ascent 3314 ft
descent 4012 ft
high point 7254
low point 4701

Distance: 18 miles