Weekly Summary

FRIDAY, JULY 17, 2009

MTB Ride: Glenwild

Front loop - felt like I was climbing very well. My bike did sweet on the uphill. The heat really took a lot out of me. Went through a lot of water, but felt much to depleted at the end of a short ride. Need to ride more in the mornings...

Time: 38:25

Training Effect: 3.4

EPOC Peak: 87 ml/kg

148 bpm avg

171 bpm max

Vert: 603 ft

Ventilation: 1229 l/min

O2 Consumption: 42 ml/kg/min

Resp Rate: 44 breaths/min

Total Energy: 501 kcal

Distance: 5.8 miles

WEDNESDAY, JULY 15, 2009

Ultimate Frisbee

Big field (wide and long). Found it really hard to sprint and got winded very easily. Concerned with lack of recovery. Rode bike to and from (flat, ~2 mile trail). Think the heat got to me a little bit.

TUESDAY, JULY 14, 2009

MTB Ride: Ambush Trail

Exploring new trails off of Rob's trail - which I've run before but hadn't ridden. New favorite trail. Some sweet climbing - systained and not too switchbacky. Looped around toward The Canyons and had some sweet, canopy-covered single track on the way down. Felt pretty good for a morning ride.

Time: 53:56

Training Effect: 3.2

EPOC Peak: 79

143 bpm avg

164 bpm max

Vert: 1105 ft

Ventilation: 113 l/min

O2 Consumption: 48 ml/kg/min

Resp Rate: 44 breaths/min

Total Energy: 748 kcal

SATURDAY, JULY 11, 2009

MTB Race: Snowbird Intermountain Cup

Partied the night before (hamburgers, chips, sweets - instead of preparing for a race). Came back to bite me as I starte the race - did not feel very good. Spent first lap trying to learn how to ride a bike again. Second lap, found a little bit or rhythm. Third lap, the jarring trail got to my back/neck and I finished as a crumpled mess. Ended up 8th out of 11 - which is awesome. I'm pretty sure the three behind me probably got attached by mountain lions or something in order for me to beat them.

Time: 1:52:17

Training Effect: 4.3

EPOC Peak: 157

153 bpm avg

169 bpm max

Vert: 2260 ft

Ventilation: 119 l/min

O2 Consumption: 41 ml/kg/min

Resp Rate: 42 breaths/min

Total Energy: 1396 kcal

Distance: 13.5 miles

Weekly Summary

THURSDAY, JULY 9, 2009

MTB Ride: Glenwild

Goal for today was to go fairly short and move my legs. I felt like I had to use a little bit too much of my energy to get up the 24/7 trail part of the loop. I think the heat was a little sapping, but also, my legs seemed a little full of lactic acid. When I started coming down, my chain popped off - glad it happened now and not in Saturday's race. I think I've broken the chain too much moving it between bikes - my own fault.

Time: 53:13
Training Effect: 3.5
EPOC Peak: 84 ml/kg
131 bpm avg
166 bpm max
Vert: 603 ft
Ventilation: 118 l/min
O2 Consumption: 39 ml/kg/min
Resp Rate: 43 breaths/min
Total Energy: 465 kcal
Distance: 6 miles


WEDNESDAY, JULY 8, 2009

Ultimate Frisbee

Super winded. It has been a long time since I sprinted. Also, didn't eat well and spent the hour thinking how danged hungry I was. I'm sure my lack of nutrition played out in the lower levels of energy I felt - especially as the game wore on. It was fun, however, and fairly competitive.


TUESDAY, JULY 7, 2009

MTB Ride: Snowbird Pre-Race

Road race course with Kevin in prep for Saturday. Also, testing out new cabling again. Don't have a lot of confidence in my mechanical skills. Lucky, made it through the ride without any major problems. Felt ok. A little tired getting started (sleepy, not overly exhausted). Really liked the trail - it's technical enough to give me scare, but I was able to handle most spots. After two laps (race is three), my neck and back were super sore - the trail was fairly jarring since it's so new. We'll see how Saturday goes...

Time: 1:23:35
Training Effect: 3.8
EPOC Peak: 123 ml/kg
141 bpm avg
167 bpm max
High Point: 8316 ft
Low Point: 7736 ft
Vert: 1551 ft
Ventilation: 108 l/min
O2 Consumption: 41 ml/kg/min
Resp Rate: 40 breaths/min
Total Energy: 970 kcal
Distance: 9 miles


MONDAY, JULY 6, 2009

MTB Ride: Glenwild

Testing and dialing in new cables. It was super hot and found I needed a few mid-ride adjustments to cable tension.

Time: 1:36:40
Training Effect: 3.4
EPOC Peak: 82 ml/kg
110 bpm avg
166 bpm max
Vert: 1259 ft
Ventilation: 116 l/min
O2 Consumption: 39 ml/kg/min
Resp Rate: 42 breaths/min
Total Energy: 616 kcal
Distance: 6 miles


SUNDAY, JULY 5, 2009

Hike: Dog Lake

Finally, a hike with Mere. Can't believe how she rocked it being 8+ months preggo. Bea loved being on my back. No better reward to a hike like this than the look on Ralphie's face when he's sees the lake.

Time: 2:55:32
High Point: 8415 ft
Low Point: 4235 ft
Vert: 4399 ft


FRIDAY, JULY 3, 2009

Road Ride: Cabin to Kimball Junction

Road with brother Matt and bro-in-law MattMax. Beautiful weather. Felt pretty good. Bike was in good shape. Killed the climb up Brown's canyon. Didn't eat as good as I should have - started to lose energy quickly near the end of the ride.

Time: 1:43:30
Training Effect: 3.4
EPOC Peak: 90 ml/kg
129 bpm avg
164 bpm max
High Point: 6683 ft
Low Point: 5807 ft
Vert: 1676 ft
Ventilation: 105 l/min
O2 Consumption: 40 ml/kg/min
Resp Rate: 39 breaths/min
Total Energy: 883 kcal
Distance: 27.6 miles

Weekly Summary

THURSDAY, JULY 2, 2009

Trail Run: Glenwild

Didn't eat much leading up to run and didn't get much sleep last night - and totally felt it. Dang, my feet were heavy. Twisted my left ankle coming down. It's going to be ok, but I was scared for minute.

Time: 51:02

Training Effect: 3.1

EPOC Peak: 75.00 ml/kg

139 bpm avg

163 bpm max

Vert 393 ft

Ventilation: 101 l/min

Oxygen Consumption: 47 ml/kg/min

Resp Rate: 3 breaths/min

Total Energy: 681 kcal

Distance: ~5 miles

TUESDAY, JUNE 30, 2009

MTB: Round Valley

Gear problems again. Ran a new cable to rear derailleur the night before. Still not shifting correctly. Need to get it dialed in.

Time: 1:24:35

Training Effect: 3.3

EPOC Peak: 80.00 ml/kg

145 bpm avg

166 bpm max

Vert 918 ft

Ventilation: 113 l/min

Oxygen Consumption: 41 ml/kg/min

Resp Rate: 43 breaths/min

Total Energy: 511 kcal

MONDAY, JUNE 29, 2009

Trail Run: Glenwild

Feeling better after an off weekend of continued recovery.

Time: 1:06:27

Vert 610 ft

Distance: 6 miles

*HR belt didn't work.

FRIDAY, JUNE 26, 2009

Trail Run: Glenwild

Still feeling super worn out and tired from racing. Exhausted is maybe a better term to use. Not trying to over do it - just trying to move and stay loose.

Time: 50:44

Training Effect: 3.1

EPOC Peak: 69.00 ml/kg

143 bpm avg

162 bpm max

Vert 862 ft

Ventilation: 111 l/min

Oxygen Consumption: 47 ml/kg/min

Resp Rate: 41 breaths/min

Total Energy: 696 kcal

Distance: 6 miles

WEDNESDAY, JUNE 24, 2009

Ultimate Frisbee

A lot of sprinting, felt pretty good. Was a little worried about my knee (injured last time I played, 3 weeks prior), but it felt pretty strong. I played well - was aggressive and was able to keep up the pace.

Time: 33:21

Training Effect: 3.1

EPOC Peak: 74.00 ml/kg

148 bpm avg

165 bpm max

Ventilation: 103 l/min

Oxygen Consumption: 48 ml/kg/min

Resp Rate: 37 breaths/min

Total Energy: 472 kcal