318 Ride

Joined Chad, Mike, Tim and Patrick for a wonderful 318 ride out of Excelsior. The name sake is the 318 coffee shop that has great coffee, food and entertainment! Check it out when you're in town. Thanks to the freindly folks at Erik's Bike shop in Dinkytownnfor taking care of my flat mountain bike tire right away. FYI...I've been running Stan's sealant in my tubeless mountain bike tires for a couple of years with perfect performance and never a flat but "works in sub freezing temperatures" is relative. It was 20 and it wasn't workin'! Fortunately, the Bergermeister kept me pumped up every mile until we got to the bike shop.

Exercise:

3.5 hours moderate to hard effort (what else can you expect with Patrick and Chad along?) avg HR 145. max HR 178. -3300kcal

Nutrition:

400kcal grapenuts and banana
200kcal coffee and creamer
400kcal peanut butter and jelly sandwich
700kcal rhubarb cobber bars at Dunn Brothers
500kcal egg, cheese and bacon muffin at Dunn Brothers
300kcal coke
400kcal pasta salad
750kcal vanilla and oreo shake
1350kcal pizza
300kcal red wine
Total 5300kcal

Energy Balance : neutral
intake 5300
expenditure -5300kcal (2000base+3300exercise)