Northern Rockies Training Camp Lake Louise Loop Level 1 epic overdistance run on Lakeshore, Plain of 6 Glaciers, Mt. Victoria, Highline, Big Beehive, Mt. St. Piran & Lake Agnes trails at Lake Louise in Banff National Park, 25 pushups. Route: Lake Louise -> Plain of 6 Glaciers Overlook -> Victoria Glacier -> Lake Louise Teahouse -> Lake Agnes -> Mt. St. Piran -> Lake Louise Elevation graph is 400 feet high the whole run. I adjusted the min/max elevation with Strava data. Ascent/descent totals are correct. I need to calibrate the altimeter.

Northern Rockies Training Camp Going-to-the-Sun Road Double Ascent Level 1-2 EPIC overdistance classic rollerski from Apgar to Logan pass on Going-to-the-Sun Road in Glacier National Park.

American Birkebeiner Skate Race 50 K Wave Start from Cable to Hayward in 3:07:53.4 434th overall, 377th male overall, 3rd in Wave 5, 44th in 18-24 Male age group No warmup or cooldown- no time with pen waiting at the start, no trails at the finish. Laps 1-3 are warmup and standing in the pens, lap 4 is the race, lap 5 is recovery at the finish. Min/max elevation are from Strava. The altimeter was about 100 feet high during the day. Results statistics https://public.tableau.com/profile/taagebert?fbclid=IwAR1KXKeFzsLRTeEl1VJa3li7nWt78NqerxZbUDZwEbNqR3gH98zwlrQtBHE#!/vizhome/BirkieTableau_2019/YrlyCumulative Results http://birkie.pttiming.com/results/2019/index.php?page=1150&r_page=participantdetails&BibNo=1-5668

Switzerland Mountain Running Trip Schilthorn Loop Level 1-2 overdistance mountain run up & down Schilthorn from Stechelberg.

Switzerland Mountain Running Trip Eiger Point-to-Point Level 1-2 epic overdistance mountain run from Wengen to Grindelwald via Rotstock & the Eiger trail. Heart rate monitor didn't work again. All HR-related values below are estimates.

Tenmile Traverse Level 1-2 epic overdistance mountain run from Frisco to Breckenridge via Mt. Royal trail, Peaks 1-10 & Peak 10 4WD road. Altitude graph is ~100 feet high at the start. I fixed the min altitude value.

Trail Ridge Road Double Ascent Part 2 Level 1-2 overdistance classic rollerski from Kawuneeche Visitor Center to Gore Range Overlook on Trail Ridge Road in Rocky Mountain National Park. I paused many times to eat, drink, rest, adjust clothing/sunscreen and to meet Mom at pullouts.

Snow Mountain Ranch Classic Race Warmup, 18 K in 1:06:18, cooldown. Also on Strava. 4th overall Laps 1-8 are wax & ski testing, laps 9-12 are warmup, lap 13 is the race, laps 14-15 are recovery, lap 16 is cooldown.

US Nationals Individual Start Skate Race at Soldier Hollow Warmup, 15 K in 45:33.9, cooldown, foam rolling. 277th overall, 73rd U23. Also on Strava. Lap 1 is easy skiing, lap 2 is gearing up at the wax cabin, laps 3-7 are warmup, laps 8-9 are changing to race clothes and getting to the start, lap 10 is the race, laps 11-13 are recovery and changing clothes, lap 14 is cooldown. I corrected the elevation min/max/avg values with the numbers from Strava. Ascent/descent/flat times are an estimate. I also corrected the temperature to estimates. The barometer again went nuts with the snowfall. The elevation graph is highly incorrect. Ascent/descent totals in the lap descriptions are also incorrect.

Level 1-2 epic overdistance mountain run around the Boulder Skyline Loop from South Mesa TH via Homestead, Shadow Canyon South, Shadow Canyon, SoBo Peak, Bear Peak, Bear Peak West Ridge, Greenbear, Green Mountain West Ridge, EM Greenman, Ranger, Ute, Flagstaff, Viewpoint, Red Rocks, Mt. Sanitas, Sanitas East Ridge, Sanitas Valley, Mapleton St., 9th St. & Mesa trails, foam rolling. Also on Strava. Laura joined for the Traverse. Fuel: 8 gels, 12 shot blocks, 1 power bar, 1 waffle, 2 cookies (~1500 calories total), 200 oz. of water. I stopped many times to eat, drink, put on sunscreen, change socks, refill water and take a break. I adjusted the min heart rate- my monitor cut out and was reading low for a bit coming down Flagstaff. I also adjusted the min altitude and descent total- the altimeter was high near South Mesa. The ascent/descent totals in some of the lap lines might not be correct.

Four Pass Loop Level 1 EPIC overdistance run/hike around the Four Pass Loop via Maroon-Snowmass, Buckskin Pass, Geneva Lake, North Fork Cutoff, Fravert Basin & West Maroon trails. Also on Strava. Fuel: 276 oz. of water, 8 gels, 18 shot blocks, 2 waffels, 1 cookie, 2 power bars (2010 calories total) I paused twice each on the ascents of Buckskin, Trail Rider & Frigid Air Passes, at the top of all 4 passes, at the bottom of the West Maroon Pass ascent, at the North Fork River & Maroon Creek and near Crater Lake. I refilled water at each of the 2 water crossings. The rest of the stops were to eat, drink, rest, put on sunscreen, change socks and take photos. Strava moving time is 7:59. I took many, many short little breaks on the final 2 pass ascents and on the long descent down Maroon Creek.

Buchanan-Pawnee Pass Loop Level 1 EPIC overdistance run/hike around the Buchanan-Pawnee Pass Loop via Mitchell Lake Road, Beavercreek, Coney Flats, Buchanan Pass, Cascade Creek & Pawnee Pass trails. Also on Strava. Fuel: 130 oz. of water, 1 large & 1 small power bar, 24 shot blocks, 6 gels, 1/2 a pepper stick, crackers, 6 mini cookies. 25 oz. of water on the way home I paused many times to eat, drink, take pictures, put on/take off clothing, rearrange gear and look at the scenery.

Level 1 epic overdistance combo rollerski in Summit County: skate from Keystone to Dillon to Frisco to Breckenridge (1st rollerski in multisport), classic from Breckenridge to Frisco to Copper Mountain to Vail Pass (2nd rollerski in multisport). Also on Strava. Fuel: 8 gels, 24 shot blocks, 1 power bar (1500 calories total), 130 oz. of water Laps 1-2, 4-5, 7-8, 10-11, 13-14 and 16-17 are skate laps. Laps 3, 6, 9, 12 and 15 are skate breaks. Lap 18 is gear transition. Laps 19-20, 22-23, 25-26, 28-29, 31-32, 34-35 and 37 are classic laps. Laps 21, 24, 27, 30, 33 and 36 are classic breaks.

Level 1-2 epic overdistance run along the Boulder Skyline Traverse: South Mesa to BCSM and up & down South Boulder Peak, Bear Peak, Green Mountain, Flagstaff Mountain & Mt. Sanitas via Towhee, Homestead, Mesa, Shadow Canyon, SoBo Saddle, Bear West Ridge, Greenbear, EM Greenman, Ranger, Ute, Flagstaff, Viewpoint, EF Park, Red Rocks, Sanitas, Sanitas East Ridge & Sanitas Valley trails; foam rolling. Also on Strava. With Laura. Fuel: 6 gels, 12 shot blocks, 1 power bar, ~110 oz. of water. I hand-corrected the total ascent amount; the altimeter was about 200 feet low on Bear Peak, where I manually reset it. I paused in Shadow Canyon, on SoBo and Bear, at Bear Canyon, on Green, at Flagstaff Road, on Flagstaff, at EF Park and on Sanitas to eat, drink, rest, take pictures and reapply sunscreen.

Level 1-2 epic overdistance run from Long Lake trailhead to Crater Lake & back via Pawnee Pass on Pawnee Pass, Cascade Creek & Crater Lake trails, foam rolling. Also on Strava. Fuel: Oatmeal with peanuts and honey, grapes, 2 mini donuts and a glass of milk for breakfast. 4 gels, 2 power bars, 12 shot blocks and 100 oz. of water during run. 60 oz. of water, 6 shot blocks and a steak burrito from Chipotle for lunch. I paused at Lake Isabelle, above Lake Isabelle, at Pawnee Pass, at Pawnee Lake, at the Crater Lake intersection, at Crater Lake (all of these were on both the out and back sections) and halfway up the west face of the pass (return only) to eat, drink, take pictures, rest and remove/put on clothing.

Level 1-2 epic overdistance hike up & down Mt. Belford, Mt. Oxford & Missouri Mountain via Belford Northwest Ridge, BelOx Saddle, Elkhead Pass, Missouri Northwest Ridge & Missouri Gulch trails. Also on Strava. Fuel: 3 gels, 18 shot blocks, 2 power bars (1020 calories total) and 130 oz. of water on the hike, a bunch of grapes, 3 cookies and 3 mini donuts for breakfast, 1 apple a lot of water and a cheese/steak quesadilla from El Chimayo on the way home. I paused at the Belford/Elkhead trail split, most of the way up Belford's northwest ridge, Belford summit, Oxford summit, Elkhead Pass, Missouri ridge saddle, Missouri summit, Missouri/Elkhead trail split and again at Belford/Elkhead trail split to eat, drink, change clothes, put on sunscreen, use the "restroom", take pictures, rest, etc.

Level 1-2 epic overdistance classic rollerski from Idaho Springs to Mt. Evans summit, foam rolling, shoulder stretching. Also on Strava. Heart rate values are estimates. My heart rate monitor would not connect to my watch at all. I did the entire ski with no HR reading. I think the sensor battery was dead- I changed it when I got home and it worked fine. PTE, zone times and calories are all estimates- EPOC, VO2 and recovery time have no values because of the HR problem. Fuel: 2 slices of Beau Jo's pizza & an apple for breakfast, 3 gels, 18 shot blocks, 2 power bars (1020 total calories), 80 oz. water, 30 oz, water with 2 Gu electrolyte tabs during the ski. I paused/stopped numerous times to refill water/food and at Echo & Summit Lakes to change clothes, refill water/food, use the restroom and reapply sunscreen.

U.S. Nationals Mass Start Skate Race. Warmup, 30 K in 1:38:51.1, cooldown. 79th overall, 49th U23. Foam rolling and external rotation shoulder stretching after the race. Also on Strava. Lap 1 is ski testing, laps 2-3 are waiting, laps 4-9 (including pauses) are warmup, lap 10 is the race, laps 11-19 are the cooldown.

Level 1-2 epic overdistance combo rollerski along the Tenmile Range: Leg 1: skate from Frisco to Breckenridge & back (first rollerski in multisport) Leg 2: classic from Frisco to Copper Mountain & back (second rollerski in multisport) 40 pushups, foam rolling, shoulder exercises: 20 green band overhead arm raises, external rotation stretching Also on Strava I paused my watch in Breckenridge & Copper to eat/drink and in Frisco to change to classic gear.

Level 1-2 epic overdistance combo rollerski from Frisco to Dillon & back and Frisco to Copper Mountain & back, 25 pushups, foam rolling, 20 overhead arm raises with a yellow band Also on Strava I paused my watch after the skate leg to change gear and refuel. I also paused at Copper Mountain.

Level 1 overdistance combo rollerski from Breckenridge to Vail Pass via Frisco and Copper Mountain: Leg 1 was on skate skis from Breckenridge to Frisco, Leg 2 was on classic skis from Frisco to Vail Pass. Stopped in Frisco to change gear, stopped at Copper to refill water. I paused my watch for 10 minutes at the transition. Also on Strava