The following equipment is nearing replacement:
Rest Day
Run
  • 16m 27s
  • 2.00 miles
  • 08m 14s /Mi

Bike
  • 2h 28m 19s
  • 42.01 miles
  • 16.99 Mi/hr

Canada/Tripp Rd/Portola/Alpine/Arastradero/Page Mill Rd/Foothill Blvd/Sand Hill/Canada Loop.

Climbed Page Mill 1.25 miles, and turned off onto Altamont Rd.

Cummulative elevation: 2,545 ft

Strength
  • 20m

Calf Press: 2x25x80
DB Bench Press: 3x10x45s
Rows: 3x10x90
DB Side Lats: 2x10x10s
DB Shoulder Press: 3x10x27.5s
DB Curls: 3x10x20s
Dips: 3x12xBW+10
HS Crunches: 4x50lbs

Sport
  • Crossfit
  • 06m

Front Squat 3-3-3-3-3-3-3 reps (substituted back squats)

100-120-125-125-130-130-135

Bike
  • 2h 12m 26s
  • 38.66 miles
  • 17.52 Mi/hr

KMR: NEW RECORD - 4.33 mi, 1,596 ft elevation climbed (grades up to 16%) in 31:58, a 2 minute improvement.

07/14/06: 31:58
06/14/06: 33:58

HR data is for KMR climb only.

Very satisfied with my average speed today considering that my climb up Kings Mountain Road tanked my average.  Up to start point for KMR, I averaged 19MPH, but by the time I reached the top my average had dropped to 12.9MPH.  Not that I care because I set a new record on my climb and my intent was to save my legs solely for KMR, and I managed to climb significant portion of KMR in 24T, and a couple times I found myself in 19 and 21T.  Going out Alpine Rd, I hit 31.5 MPH on that blazing fast 4.5 mile stretch, and after climbing back up Sand Hill Rd and into Woodside I still had enough umph left in my legs for one last blast of speed, where I kept it steady at 22-24MPH until that last climb back to the car. 

Run
  • 23m 02s
  • 2.50 miles
  • 09m 13s /Mi
FYI:  Costco probably has the best prices on Cliff Bars.  A 24-count box sells for 18.99 or .79 cents/each, which is a savings of .20 cents/bar compared to Trader Joe's, and as much as .45-.70 cent savings over other grocery stores or even some health food stores, bike shops, etc.

Run
  • 17m 58s
  • 2.00 miles
  • 08m 59s /Mi
Swim
  • 1h 00m
  • -----
  • -----
Sport
  • Crossfit
  • 05m

Deadlift 1-1-1-1-1-1-1 reps

105-115-125-145-155-165-175

    Bike
    • 48m 02s
    • 14.32 miles
    • 17.89 Mi/hr

    Tried to keep it on a flatter surface today....too many cars to contend with b/c people were commuting to work, and road construction workers have various roads closed and detours set-up....Arrrgh! Lots of stopping, and slow-downs.

    Noticing a lot of interference from power lines when I use my Garmin on the bike. Of late, the HRM function of the Garmin has proven worthless because of such interference. It's sad to ride out of the driveway and have the thing start going nuts, and look down to see that it's indicating my HR is 205 BPM, and I'm only 100 ft away from home and 10 seconds into my ride. All of the other functions work, it's just the HRM on the bike gives me issues. There are functions I really like on the Garmin, but damn, I'd like the HRM function to be a little less flakey on the bike.

    Run
    • 14m 15s
    • 1.75 miles
    • 08m 08s /Mi

    betyoursilver's Training Log


     July 2006 
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    23 24 25 26 27 28 29
    30 31     
     
    Time
    Distance
    • April's totals
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