Sundance Race

I had fun at the sundance race. It was a fun trail, and I felt pretty good during the race. I still am not fast enough to compete in my category, but today I felt better during the race. I think I still came in close to last or last.

Dist -12.71 Miles
Avg speed - 8.7 mph
Max speed - 26.3 mph
Calories - 1542
Ascent - 2078 ft
avg HR - 157bpm
Max HR - 170 bpm

Easy ride

Did an easy ride with a bunch of other guys at lunch today. Nothing fast not a lot of climbing just took it easy to prepare for tomorrow race.

Bike and Run

This morning I did and bike and run in corner canyon. I started at the equestrian center and biked up clarks and down ghost. I did a pyramid timed interval on the way up. It consisted of 1-2-3-3-2-1 with the same length recovery after each interval. I also tried to eat something before I started. I had some bike trouble today. My rear derailer was sticking and my rear breaks were clicking.
After the bike ride I ran back up the canyon. I did not get to run as far as I wanted, because I had to get to work, but it was good to get out.
Pre race meal -

• Almonds
• Banana
• Sport drink
  

Post race meal -

• 16 oz chocolate milk
• slice watermelon
• handful grapes
• 1.5 slices of pineapple
• small apple

Bike
Dist -7.22 Miles
Avg speed - 7.4 mph
Max speed - 28.3 mph
Calories - 713
Ascent - 1223 ft
avg HR - 126 bpm
Max HR - 166 bpm

Run
Dist - 5.22 Miles
Avg speed - 6.1 mph
Max speed - 10.4 mph
Calories - 752
Ascent - 645 ft
avg HR - 145 bpm
Max HR - 165 bpm

New trail

So for lunch I went to check out the new trail. I started at the coyote hollow trail head and rode up clarks. On the service road between clarks and ghost there was a freshly carved trail. It was pretty fun. It connects to the south fork trail of ghost falls at the bottom. The trail is not ready for serious riding yet, still very soft and a lot of roots and rocks. I passed some guys who were working on the trail on the way down. It should be a really fun trail when it is completed.

Dist - 4.28 Miles
Avg speed - 7.3 mph
Max speed - 23.2 mph
Calories - 459
Ascent - 798 ft
avg HR - 136 bpm
Max HR - 158 bpm

Early Monrning Ride

This morning I did two laps of starting at the equestrian center, going up clarks and down ghost. I felt pretty tired. I think I need to have a quick snack before I go early in the morning. I noticed on the second lap I felt like I was working just as hard, but my heart rate was lower. I went about 15 miles in 2 hours. I saw a new trail that had just been cut. I think I will check it out later.

I had my computer turned off going down ghost the second time, but this is what I did capture.

Dist - 11.07 Miles
Avg speed - 6.8 mph
Max speed - 26.8 mph
Calories - 1235
Ascent -
avg HR - 140 bpm
Max HR - 157 bpm

Lunch Swim

I did a swim at the pool during lunch. It felt good to swim again. I did 2000 yards in about 40 minutes. I felt good during the swim, but seemed pretty drained when I was done. I forgot to eat a morning snack.

Draper Race

I did the Draper race today. It was mostly for training since I really can't compete yet at the sport level. They significantly changed the course because of all the recent rain. We ended up doing 3 laps. It took me 1:59 to do the 20.45 miles. There was a total of 2377 elevation climb across all 3 laps. I think I may have come in last in sport 35-39.
The course was still fun despite the changes. I really didn't feel like I was in peak condition to race today. I am still sick and have not been getting enough sleep lately. I hope to do better this week and have a stronger performance at the Sundance race on Saturday.
It is a little frustrating to have been training so much over the winter and still do poorly in the races, but I will just use it to train harder and keep improving.

Update: I didn't come in last. I was 13 of 18.

Dist -20.45 Miles
Avg speed - 10.33 mph
Max speed - 29.7 mph
Calories - 1807
Ascent - 2377 ft
avg HR - 157 bpm
Max HR - 173 bpm

Days off

I have taken the last 3 days off. I was hoping to go swimming in Starvation Reservoir, but it rained all day yesterday. I have also been pretty sick so I have not gone out and run. I have the Draper Race tomorrow morning, I hope I feel well for that.

Flat Morning

This morning I did an easy recovery ride. I started at the equestrian park in Draper and rode up Clarks and then down ghost. I took it pretty easy, but did put it in a harder gear then usual(2,5) for the climb up ghost. I didn't make it up too fast(~18 min), but my hope is by riding in the tougher gears I'll strengthen my legs. I tried to stay in my seat, but had to stand a couple times to get up some steeper stuff.
It was a little cooler this morning. I felt a little saddle sore, and my legs were a little sore I noticed when I started.
On the way down I rip a hole in my tire too big for Stan's to seal, so I ended up having to walk down. I will have to get another tire today and get it on. I am planning to ride the Draper race on Monday so I hope to take it easy the next couple days. I will be at my fathers cabin most of the weekend so I won't have much of a chance to ride. I hope to get in some swimming and running though.

Long Run

Today I did a good run in corner canyon. I went a little over 6.5 miles and averaged just over 6 MPH. I thought I would be tired from my biking workout yesterday, but felt really good to run again after a couple days off. I didn't do too much climbing only around 780 ft elevation change. I started at Coyote Hollow trail head and ran north on the Bonneville Shoreline trail. I turned around about 3 miles out and ran back. I then ran around a few of the trails in corner canyon to try to increase my distance.