Ötillö Training June 15-21
Missed the Aspen Food & Wine Fest by a couple days. Maybe next time.
Monday June 15:
Yesterday afternoon we drove up to Aspen for a few days. We started today with a hike on the main mountain (Ajax) with a planned route to go up Ute Trail to the summit and take the Gondola down when it started running at 10:00 a.m. However, the gondola ended up not running on the day so we had to divert to walking down on the main summer road (catwalk in winter) on the mountain. Made for a longer outing than planned. About 3.5 hours out on the mountain with something 3,000 feet of vert.
Tuesday June 16:
Took the shuttle up to the Maroon Bells trailhead and hiked 5K in and 5K back. Gained maybe 1200 feet in total, so not nearly as heavy of an outing as the day before. When we got back to Aspen Highlands we ate lunch and then walked the 5K or so back to town instead of taking the bus.
Wednesday June 17:
Today was our last day in Aspen and before leaving I did a 13K out-and-back run on the East of Aspen Trail. It runs parallel to the road that heads up Independence Pass and while it gradually goes uphill, it’s pretty mellow with a rise of only about 200 feet before the turnaround. First run since Sunday and overall felt pretty good. Total time just under an hour.
Thursday June 18:
Ran a little over 8K on a hilly route in Niwot. 36:16 for about 8.2K in total. After I got home from practice, I rode my mountain bike to Scott Carpenter and did the first swim of the week.
LCM
600 easy
12 x 50 fins 1/3s kick, then swim
4 x 50 pull 1-4 on :55 down to :31
Main Set LCM
Pulling
3 x 200 on 3:10 @ 2:27
200 easy
4 x 150 on 2:20 @ 1:47
200 easy
6 x 100 on 1:40 @ 1:10-11
200 easy
4,000 meters and about 40 minutes of bike commuting
Friday June 19:
Started the day with the same run I did last Friday which goes out North Sky Trail and back on Lefthand Trail. The route took almost the exact same amount of time, but HR was a little higher than last week and it felt like it (154 vs 152 avg). Total run of 1:21:40 for 17.6K.
A couple hours later I rode my bike to the pool, today was SCY
SCY
600 easy
Main Set
Pulling
5 x 200 on 2:40
100 easy
4 x 200 on 2:35
100 easy
3 x 200 on 2:30
100 easy
2 x 200 on 2:25
100 easy
1 x 200 on 2:20
100 easy
4,400 yards and 40 minutes of bike commuting
Saturday June 20:
Pretty tired today, so no aerobic training, but did a 30-40 minutes strength session at the end of practice.
Sunday June 21:
Steve and I ran from the Marshall Mesa Trailhead up the trails towards Eldorado Canyon. The route was a nice mix of single track, jeep track, and dirt road with just the right amount of technical terrain and vert (about 14-1500ft). Felt a little sluggish to start, but then came around. 20.75K in 1:41:57 (avg HR 150).
We went to the pool right after and did a short 2K loosen of
Two rounds
400 buoy
300 fins as 100k/100s/100k
200 pull
100 kick no-fins
2,000 yards
Totals for the week were about 7-8 hours of hiking and 9 hours of aerobic training amounting to ~10,000 meters of swimming and ~60K of running. 3 of 4 runs on trails with two runs predominantly singletrack