Tried to mtb today but chain snapped on first hill. I went over the handlebars, of course. So, changed shoes and ended up running the trails instead. Was interested in testing my bruised knee. I could feel the bruise with each step and it kind of affectly my ability to lift my leg quickly from the trail, but overall, felt like it won't inhibit me much longer. Was super sore in the legs near the end of the long run.
Time: 1:23:59
Training effect: 3.4
EPOC Peak: 95 ml/kg
145 bpm avg
166 bpm max
Vert: 1046 ft
High Point: 6922 ft
Low Point: 6400 ft
Ventilation: 108 l/min
Oxygen Consumption: 48 ml/kg/min
Respiration Rate: 39 breaths/min
Total Energy: 1127 kcal
Distance: 8.98 miles
KEVIN: EPOC is the Excess Post-exercise Oxygen Consumption as measured by my watch. It basically takes into account all of the measurements from the watch and calculates how much oxygen my body would need to recover. It's a different way of measuring energy and aerobics expended, but is a good one-number metric I can look at to see how hard I went or how I'm doing over time. It's the basis also for the "Training Effect" which is another metric from my watch. The training effect is basically a different representation of the EPOC peak but on a scale of 1-5 (1 = recovery, 2 = maintaining, 3 = improving, 4 = highly improving, 5 = over-worked). Most of my hard workouts will be in the 3 zone. Most of my races will be in the 4 zone. I've never pushed higher than a 4.5 or so.
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