Training Log Archive: veinbusterIn the 7 days ending Jul 10, 2016:
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Sunday Jul 10, 2016 #
6 AM
flexibility 12:00 [1]
weight:80.3kg
53.4% water, 60.9kg muscle
7 AM
Mountain bike long (Stumpjumper) 2:38:15 39.11 km (4:03 / km) +203m 3:57 / km
ahr:126 max:157 shoes: Specialized Comp mountain
Tour de Pierre stage 9a
I'll upload the Garmin later to show some new trail 'Bent and I found. We started south on the Nokiidaa Trail covering a route known to me - except for the part where my rear tire caught a tree root I missed and I had to make a quick grab of a decent sized tree to stay out of the river.
One attempt at a bit of trail just north of a seniors home that is probably better suited yo walking small dogs. The a brief visit to a small terrain park that has gotten overgrown enough that it is easy to miss some big holes.
We had a bit of spare time so opted to check for a north end trail that might have developed on the west side of the river - I thought I saw a girl pop out of there yesterday. The trail isn't especially well developed, but it certainly has potential for further exploration. Much of the surface was very mushy, enough so that I'll take the fattie back during the week. I'll also need a better plan for one creek crossing that brought my front end to a hard stop and gave me some endo practice - my somersault while clipped in is still solid.
I bit of a long session on a traditional bike. My legs were starting to feel a bit heavy the last 15-20 minutes. Still strong, but heavy.
Nutrition: 1 tailwind
I'll upload the Garmin later to show some new trail 'Bent and I found. We started south on the Nokiidaa Trail covering a route known to me - except for the part where my rear tire caught a tree root I missed and I had to make a quick grab of a decent sized tree to stay out of the river.
One attempt at a bit of trail just north of a seniors home that is probably better suited yo walking small dogs. The a brief visit to a small terrain park that has gotten overgrown enough that it is easy to miss some big holes.
We had a bit of spare time so opted to check for a north end trail that might have developed on the west side of the river - I thought I saw a girl pop out of there yesterday. The trail isn't especially well developed, but it certainly has potential for further exploration. Much of the surface was very mushy, enough so that I'll take the fattie back during the week. I'll also need a better plan for one creek crossing that brought my front end to a hard stop and gave me some endo practice - my somersault while clipped in is still solid.
I bit of a long session on a traditional bike. My legs were starting to feel a bit heavy the last 15-20 minutes. Still strong, but heavy.
Nutrition: 1 tailwind
1 PM
Road cycle long (Greenspeed ) 2:40:00 [1] 42.6 km (3:45 / km) +101m 3:43 / km
ahr:110 shoes: Specialized SWorks road
Tour de Pierre stage 9b
It would have been easy to trade this session for a soak in a hot tub and a nap. I was pretty drained starting out, even though I didn't feel bad getting in from the morning session with 'Bent.
Once I got the legs moving I felt better about being out, but kept it at parade lap pace much of the time even when there wasn't much traffic on the trail. There was a ton of people out there today. As I finished up, everyone disappeared to watch the Euro Cup final so I did the last interval in the big gear, just to make sure it still worked.
The rest day tomorrow will be most welcome.
Nutrition: 1/2 eload - didn't really feel like eating anything, but I'll probably make up for that in a couple of hours.
It would have been easy to trade this session for a soak in a hot tub and a nap. I was pretty drained starting out, even though I didn't feel bad getting in from the morning session with 'Bent.
Once I got the legs moving I felt better about being out, but kept it at parade lap pace much of the time even when there wasn't much traffic on the trail. There was a ton of people out there today. As I finished up, everyone disappeared to watch the Euro Cup final so I did the last interval in the big gear, just to make sure it still worked.
The rest day tomorrow will be most welcome.
Nutrition: 1/2 eload - didn't really feel like eating anything, but I'll probably make up for that in a couple of hours.
Saturday Jul 9, 2016 #
6 AM
Note
weight:80.2kg
53.7% water, 61.1kg muscle
The apparent increase in muscle is a gamed number. The 12k steps getting to and from the concert last night, and quite a bit of standing during the concert combined with about 40% less recovery time over night trick my scales.
The apparent increase in muscle is a gamed number. The 12k steps getting to and from the concert last night, and quite a bit of standing during the concert combined with about 40% less recovery time over night trick my scales.
7 AM
Road cycle warm up/down (Greenspeed) 1:24:00 [1] 26.7 km (3:09 / km) +91m 3:06 / km
ahr:113 max:137 shoes: Specialized SWorks road
Tour de Pierre stage 8a
A quick run up the path before the first climb of the day. Trail prep for the Rebbeca Run kept things pretty slow. The trail show a number of tree parts, so last nights storm was significant at times. It was still quite windy this morning - unusually windy for first thing in the morning. A fox jogged ahead of me for 20m or so before calmly stopping to look at me before taking off into the woods - far too quick to get on film - unless, of course, you happened to be running a GoPro on the front of the bike.
I risked missing the end of the first climb to take a quick run to the marsh to see if it had any water - none showed, but at least the mud looked damp.
Nutrition: 1 tailwind, not really required but I drank it on principle
A quick run up the path before the first climb of the day. Trail prep for the Rebbeca Run kept things pretty slow. The trail show a number of tree parts, so last nights storm was significant at times. It was still quite windy this morning - unusually windy for first thing in the morning. A fox jogged ahead of me for 20m or so before calmly stopping to look at me before taking off into the woods - far too quick to get on film - unless, of course, you happened to be running a GoPro on the front of the bike.
I risked missing the end of the first climb to take a quick run to the marsh to see if it had any water - none showed, but at least the mud looked damp.
Nutrition: 1 tailwind, not really required but I drank it on principle
12 PM
Road cycle long (Greenspeed) 3:40:00 [2] 69.7 km (3:09 / km) +224m 3:06 / km
ahr:116 max:141 shoes: Specialized SWorks road
Tour de Pierre stage 8b
Sneak Attack
It was going to be a tough afternoon trying to get in more than 3 1/2 hours. I started north and last night's rain had created a mud slime about 3 cm deep under the northern most bridge - the one that leads to the woods. The Scorchers slide around a fair bit and then threw all the mud they collected in my face for a couple hundred meters. That made me decide to do shorter woods only loops for a third of the time - and only have to cross the mud once more. While up there I cleaned some of the tree parts from the trail - mostly to keep my front tires from pitching them up at me. I did a couple passes grabbing bigger pieces at speed, but after scuffing my thumb in the gravel opted for a sighting pace and tossing anything thicker than my finger into the woods.
Next third was the northern paved loop. As I was heading north, the first Saturday north bound GO train pulled into the Newmarket station. I took that as an invitation to race it to the next station. I charged while it opened its doors to let nobody off (there were four cars in the lot, perhaps on a later train). The train caught me about 2/3 of the way there, and passed. I kept the legs turning and sure enough I caught the tail as it slowed to a stop - quite prepared to declare that a tie. But it had to let several passengers off, and while it did I passed the front of the train and made my turn around before it was ready to leave. Winner.
Nutrition: 1/2 eload and my last home made energy bar
Sneak Attack
It was going to be a tough afternoon trying to get in more than 3 1/2 hours. I started north and last night's rain had created a mud slime about 3 cm deep under the northern most bridge - the one that leads to the woods. The Scorchers slide around a fair bit and then threw all the mud they collected in my face for a couple hundred meters. That made me decide to do shorter woods only loops for a third of the time - and only have to cross the mud once more. While up there I cleaned some of the tree parts from the trail - mostly to keep my front tires from pitching them up at me. I did a couple passes grabbing bigger pieces at speed, but after scuffing my thumb in the gravel opted for a sighting pace and tossing anything thicker than my finger into the woods.
Next third was the northern paved loop. As I was heading north, the first Saturday north bound GO train pulled into the Newmarket station. I took that as an invitation to race it to the next station. I charged while it opened its doors to let nobody off (there were four cars in the lot, perhaps on a later train). The train caught me about 2/3 of the way there, and passed. I kept the legs turning and sure enough I caught the tail as it slowed to a stop - quite prepared to declare that a tie. But it had to let several passengers off, and while it did I passed the front of the train and made my turn around before it was ready to leave. Winner.
Nutrition: 1/2 eload and my last home made energy bar
6 PM
Note
I thought 500 hours a year was a fair rolling target for retirement. I wasn't quite expecting to get there in the first week. I might need some pie to celebrate, maybe even toss in some ice cream.
Friday Jul 8, 2016 #
6 AM
flexibility 10:00 [1]
weight:79.2kg
52.9% water, 59.7kg muscle
First day the weight isn't down, but I'll have to come up with something to keep the muscle from dropping too much - might need a rest day.
First day the weight isn't down, but I'll have to come up with something to keep the muscle from dropping too much - might need a rest day.
7 AM
Road cycle tempo (Greenspeed) 2:49:00 [1] 57.9 km (2:55 / km) +101m 2:54 / km
ahr:113 max:139 shoes: Specialized SWorks road
Tour de Pierre stage 7a
The rain that barely was.
A bit late getting out made me have to trade off front loading the day with watching the mountain climb in the real Tour. I pulled in a bit short and just caught the end of the warmup cat 4 climb.
Very light rain started at 7km, but it was 28km before it could truly be called rain, still pretty light though. Maybe a couple mm total.
I sewed the flags onto the pole last night so they weren't stolen by the trees. Today the low cluster of branches that liked to peal the Canadian flag off the pole grabbed the top segment of the pole and removed it and the three flags on it. I picked it up on the next loop and tried a bit harder to avoid some of the low branches.
Nutrition: 1 tailwind, my last Flight bite
The rain that barely was.
A bit late getting out made me have to trade off front loading the day with watching the mountain climb in the real Tour. I pulled in a bit short and just caught the end of the warmup cat 4 climb.
Very light rain started at 7km, but it was 28km before it could truly be called rain, still pretty light though. Maybe a couple mm total.
I sewed the flags onto the pole last night so they weren't stolen by the trees. Today the low cluster of branches that liked to peal the Canadian flag off the pole grabbed the top segment of the pole and removed it and the three flags on it. I picked it up on the next loop and tried a bit harder to avoid some of the low branches.
Nutrition: 1 tailwind, my last Flight bite
C • PVR 3
12 PM
Road cycle tempo (Smokie) 1:05:00 [4] 25.4 km (2:34 / km) +242m 2:27 / km
ahr:141 max:157 shoes: Specialized SWorks road
Tour de Pierre stage7b
The shortest race day yet meant I only needed 62 minutes for the afternoon session. It seemed like an invitation to set the legs free on the road bike for a bit. The problem with that was that traffic was horrendous trying to get east of the 404 where the nice roads are.
Slow and a bit scary to get over the highway. Only then did I notice that it has rained quite a bit more there than home - enough to throw up some road spray as I turned over the big gear for a bit. I really like pushing those 130 gear inches. I did the smallest interesting block: 5km icky traffic, 15km clear road, 5km slightly less icky traffic.
It was fun.
Nutrition: guzzled the 1/2 eload, diluted lemonade as I came in the door.
The shortest race day yet meant I only needed 62 minutes for the afternoon session. It seemed like an invitation to set the legs free on the road bike for a bit. The problem with that was that traffic was horrendous trying to get east of the 404 where the nice roads are.
Slow and a bit scary to get over the highway. Only then did I notice that it has rained quite a bit more there than home - enough to throw up some road spray as I turned over the big gear for a bit. I really like pushing those 130 gear inches. I did the smallest interesting block: 5km icky traffic, 15km clear road, 5km slightly less icky traffic.
It was fun.
Nutrition: guzzled the 1/2 eload, diluted lemonade as I came in the door.
Thursday Jul 7, 2016 #
6 AM
flexibility 17:00 [1]
weight:79.2kg
53.2% water, 60.0kg muscle
7 AM
Road cycle long (Greenspeed) 2:36:00 [2] 51.1 km (3:03 / km) +144m 3:01 / km
ahr:115 max:147 shoes: Specialized SWorks road
Tour de Pierre stage 6a
I front loaded the nutrition today even though I planned a relatively short stage at 2 1/2 hours - so about what I would consider a normal ride. On the second loop into the woods I saw a flash of red in the middle of the trail - my Canadian flag conveniently placed where I could scoop it up on the way by. The US flag was nowhere to be found on the next two loops - until some of the regular runners started flagging me: the first said he had seen the flag north of the train station. The second said he placed it in the grass right by the path. A third placed it up in a tree branch - about eye level for an NBA player, but not where I had been watching for it. Still, I have both flags and will have to sew them to the pole - that had kept them in place for six years when I originally did it.
Nutrition: 1 tailwind, 1 Flight bite, 1 endurance tap - this was a real treat - I was expecting a maple flavoured gel, but discovered it was very thin when I opened it (and had to lick some off my fingers) - turns out it was just maple syrup with a bit of sea salt. I probably paid some stupid amount for it, but it was bloody brilliant as a treat.
I front loaded the nutrition today even though I planned a relatively short stage at 2 1/2 hours - so about what I would consider a normal ride. On the second loop into the woods I saw a flash of red in the middle of the trail - my Canadian flag conveniently placed where I could scoop it up on the way by. The US flag was nowhere to be found on the next two loops - until some of the regular runners started flagging me: the first said he had seen the flag north of the train station. The second said he placed it in the grass right by the path. A third placed it up in a tree branch - about eye level for an NBA player, but not where I had been watching for it. Still, I have both flags and will have to sew them to the pole - that had kept them in place for six years when I originally did it.
Nutrition: 1 tailwind, 1 Flight bite, 1 endurance tap - this was a real treat - I was expecting a maple flavoured gel, but discovered it was very thin when I opened it (and had to lick some off my fingers) - turns out it was just maple syrup with a bit of sea salt. I probably paid some stupid amount for it, but it was bloody brilliant as a treat.
1 PM
Mountain bike tempo (Stumpjumper) 2:08:00 [3] 40.4 km (3:10 / km) +102m 3:08 / km
ahr:131 max:145 shoes: Specialized Comp mountain
Tour de Pierre stage 6b
Hot but relaxed ride down the eastern most 20km of the Caledon Trail. I met Bash about 1/3 of the way there and had a nice chat about various things as we made our way to a drink stop. Bash is good to ride with because she knows all the places for treats, so there is a backup if the place you meant to stop at was out of business. It's a good thing we stopped because I finished the two drinks I brought about 3km before I got back to the car.
I was quite pleased that two hours on a traditional bike in my second session of the day didn't cause any undo stress. I did notice that my heart rate ran higher than it has on afternoon sessions on the trike at close to the same real effort.
Even milking the frequent shady spots on the way back it turns out that we made the turn around 2 minutes early, so I did a loop through the industrial section of Tottenham and found nothing of interest.
Nutrition: 1 eload, 1 soda
Hot but relaxed ride down the eastern most 20km of the Caledon Trail. I met Bash about 1/3 of the way there and had a nice chat about various things as we made our way to a drink stop. Bash is good to ride with because she knows all the places for treats, so there is a backup if the place you meant to stop at was out of business. It's a good thing we stopped because I finished the two drinks I brought about 3km before I got back to the car.
I was quite pleased that two hours on a traditional bike in my second session of the day didn't cause any undo stress. I did notice that my heart rate ran higher than it has on afternoon sessions on the trike at close to the same real effort.
Even milking the frequent shady spots on the way back it turns out that we made the turn around 2 minutes early, so I did a loop through the industrial section of Tottenham and found nothing of interest.
Nutrition: 1 eload, 1 soda
C • Tour 3
Wednesday Jul 6, 2016 #
6 AM
flexibility 17:00 [1]
weight:79.6kg
53.4% water, 60.4 kg muscle
7 AM
Road cycle long (Greenspeed) 2:59:00 [1] 55.9 km (3:12 / km) +98m 3:10 / km
ahr:110 max:131 shoes: DMT road
Tour de Pierre stage 5a
A bit slow starting this morning. The legs are starting to feel the effort - I'll have to try to roll them out a bit after the day is done. I didn't really feel like eating today, so I'll keep an eye on that, but for now will attribute it to Ben & Jerry's late yesterday.
I took a bit of a recovery stage today, which basically meant one less gear when the trail was clear and slightly exaggerated slow downs for bridges and traffic. This afternoon will be another 2 1/2 hours with the temperature already 30C when I finished the morning.
Nutrition: 1 tailwind, my last power ball, 1/2 picky bar (minus the chunk that fell on the ground)
A bit slow starting this morning. The legs are starting to feel the effort - I'll have to try to roll them out a bit after the day is done. I didn't really feel like eating today, so I'll keep an eye on that, but for now will attribute it to Ben & Jerry's late yesterday.
I took a bit of a recovery stage today, which basically meant one less gear when the trail was clear and slightly exaggerated slow downs for bridges and traffic. This afternoon will be another 2 1/2 hours with the temperature already 30C when I finished the morning.
Nutrition: 1 tailwind, my last power ball, 1/2 picky bar (minus the chunk that fell on the ground)
1 PM
Road cycle long (Greenspeed) 2:32:00 [2] 47.3 km (3:13 / km) +106m 3:11 / km
ahr:122 max:142 shoes: DMT road
Tour de Pierre stage 5b
The afternoon started out with an engineering lesson and a game of Fun With Flags. A couple of pre school boys wanted to know how the trike worked. They understood the 'like a bike' part of making it go, but really cared about how you steer it. Then their mom thought a flag test was in order: Canada, Florida(which I grant full points for to a four year old), Germany but missed France as Holland.
Then to the woods for a bit of my normal endurance pace, which was quite satisfying. I headed back south for the last hour and quickly discovered how much harder it is to put out an effort in 35C without a moment out of the sun. For the last half hour my feet begged me to cut them a break and cash in the spare minutes from earlier stages. Forgetting to take my salt tablets at the break might have played a part in dragging the last half hour.
Nutrition: 1/2 eload in watered down lemonade, 1 oat/date/berry bar
The afternoon started out with an engineering lesson and a game of Fun With Flags. A couple of pre school boys wanted to know how the trike worked. They understood the 'like a bike' part of making it go, but really cared about how you steer it. Then their mom thought a flag test was in order: Canada, Florida(which I grant full points for to a four year old), Germany but missed France as Holland.
Then to the woods for a bit of my normal endurance pace, which was quite satisfying. I headed back south for the last hour and quickly discovered how much harder it is to put out an effort in 35C without a moment out of the sun. For the last half hour my feet begged me to cut them a break and cash in the spare minutes from earlier stages. Forgetting to take my salt tablets at the break might have played a part in dragging the last half hour.
Nutrition: 1/2 eload in watered down lemonade, 1 oat/date/berry bar
Tuesday Jul 5, 2016 #
6 AM
flexibility 15:00 [1]
weight:79.8kg
52.9% water, 60.1kg muscle
7 AM
Road cycle long (Greenspeed) 3:26:00 [2] 65.9 km (3:08 / km) +156m 3:05 / km
ahr:116 max:154
Tour de Pierre stage 4a
I was expecting another 6 hours so biased the morning to the north end of the river in the woods. On the third lap, he indicated he was counting so I told him I was aiming for 10. On the fifth lap an old fellow that had joined him wanted to know if I thought Germany would win - clearly people assume my flags are about soccer. Until a woman mountain biker at about three hours who wondered if they represented my family.
A fast runner: doing about 6 minute km pushing two kids wondered how long the construction had closed the north end of the trail - working on the third year.
Got home to find SportsNet was tired of showing the Tour and thought yesterday's baseball would be more interesting.
Nutrition: 3/4 tailwind, 1/2 picky bar, 1 stringer gel
I was expecting another 6 hours so biased the morning to the north end of the river in the woods. On the third lap, he indicated he was counting so I told him I was aiming for 10. On the fifth lap an old fellow that had joined him wanted to know if I thought Germany would win - clearly people assume my flags are about soccer. Until a woman mountain biker at about three hours who wondered if they represented my family.
A fast runner: doing about 6 minute km pushing two kids wondered how long the construction had closed the north end of the trail - working on the third year.
Got home to find SportsNet was tired of showing the Tour and thought yesterday's baseball would be more interesting.
Nutrition: 3/4 tailwind, 1/2 picky bar, 1 stringer gel
1 PM
Road cycle long (Greenspeed) 2:05:00 [2] 40.8 km (3:04 / km) +128m 3:01 / km
ahr:122 max:142 shoes: DMT road
Tour de Pierre stage 4b
I felt that after 3 hours yesterday afternoon, 2 today shouldn't be a problem, so I let the cadence run up into the power band when the path was clear rather than sitting in the endurance band of about 70 rpm.
The trail through the woods was closed for tree trimming, but there was a decent amount of cloud so the sun wasn't too bad. Felt good enough at the end to make a last minute turn to a longer loop overshooting the time target by three minutes.
Nutrition: 1 eload. Bacon, eggs, chicken, toast and a few few chocolate covered blueberries at the break.
I felt that after 3 hours yesterday afternoon, 2 today shouldn't be a problem, so I let the cadence run up into the power band when the path was clear rather than sitting in the endurance band of about 70 rpm.
The trail through the woods was closed for tree trimming, but there was a decent amount of cloud so the sun wasn't too bad. Felt good enough at the end to make a last minute turn to a longer loop overshooting the time target by three minutes.
Nutrition: 1 eload. Bacon, eggs, chicken, toast and a few few chocolate covered blueberries at the break.
Monday Jul 4, 2016 #
6 AM
flexibility 19:00 [1]
weight:79.9kg
53.0% water, 60.3kg muscle
7 AM
Road cycle long (Greenspeed) 3:13:00 [2] 65.3 km (2:57 / km) +176m 2:55 / km
ahr:119 max:153 shoes: DMT road
Tour de Pierre stage 3a
I had to switch shoes today because at the end of yesterday there was some bruising on the top of my right foot. The old style straps spread the pressure very differently than the dual Boas.
I'm expecting three consecutive 5+ hour stages, so opted to start out on the trike today and see how I held up. While I planned a relaxed effort, I was quite surprised how low my heart rate stayed. A couple of women helped by stopping to chat for a break in their morning run: my choice of flags, gym recumbents versus outside recumbents, winter training. It kept me from logging enough ride time to be able to have a sub two hour afternoon (I'm guessing based on getting home with 80km left in the tour).
My water ran out at 2:45 elapsed time, and I noticed the need for an extra bottle with 10 minutes. I'll have to start carrying a spare in my bag. I felt like I could have done the full stage in one go today, but don't want to break from my program this early in the Tour.
Nutrition: 3/4 tailwind, 1 chocolate honey stinger - perfect time for what would normally be far too much sweet in one shot.
Edit: I should note that it is looking like the weak link in my plan might be the compression on my feet. Even on the trike, the swelling contained in the compression is noticeable and the compression can be quite abrasive.
I had to switch shoes today because at the end of yesterday there was some bruising on the top of my right foot. The old style straps spread the pressure very differently than the dual Boas.
I'm expecting three consecutive 5+ hour stages, so opted to start out on the trike today and see how I held up. While I planned a relaxed effort, I was quite surprised how low my heart rate stayed. A couple of women helped by stopping to chat for a break in their morning run: my choice of flags, gym recumbents versus outside recumbents, winter training. It kept me from logging enough ride time to be able to have a sub two hour afternoon (I'm guessing based on getting home with 80km left in the tour).
My water ran out at 2:45 elapsed time, and I noticed the need for an extra bottle with 10 minutes. I'll have to start carrying a spare in my bag. I felt like I could have done the full stage in one go today, but don't want to break from my program this early in the Tour.
Nutrition: 3/4 tailwind, 1 chocolate honey stinger - perfect time for what would normally be far too much sweet in one shot.
Edit: I should note that it is looking like the weak link in my plan might be the compression on my feet. Even on the trike, the swelling contained in the compression is noticeable and the compression can be quite abrasive.
12 PM
Road cycle long (Greenspeed) 2:48:08 52.84 km (3:11 / km) +117m 3:09 / km
ahr:124 max:149 shoes: DMT road
Tour de Pierre stage 3b
6 hours? Can you please try for a big, fast breakaway tomorrow.
I took it easy in the 30+C having noted a hint of a headache during the break. After about 90 minutes in the sun, I decided to see how the Greenspeed would manage in the woods trail and it was in pretty good shape so hung out there for a while, taking my lumps that the Garmin tend to read low under the trees - I'm just out for time anyway - which I have to remind myself frequently.
My bike computer stopped registering wheel rotation about 20 minutes out. It registered very low speed for a few minutes, then just stopped. I paused for one quick adjustment attempt and then opted not to fight it on the road.
Nutrition: 1/2 eload, 1 Flight bite, 1 of my oat/date/berry squares
6 hours? Can you please try for a big, fast breakaway tomorrow.
I took it easy in the 30+C having noted a hint of a headache during the break. After about 90 minutes in the sun, I decided to see how the Greenspeed would manage in the woods trail and it was in pretty good shape so hung out there for a while, taking my lumps that the Garmin tend to read low under the trees - I'm just out for time anyway - which I have to remind myself frequently.
My bike computer stopped registering wheel rotation about 20 minutes out. It registered very low speed for a few minutes, then just stopped. I paused for one quick adjustment attempt and then opted not to fight it on the road.
Nutrition: 1/2 eload, 1 Flight bite, 1 of my oat/date/berry squares
6 PM
Note
Loaded Garmin for the two road segments - Sat and Sun am, and today's afternoon segment which shows the limits of the Greenspeed friendly portion of the Nokiidaa Trail