The following equipment is nearing replacement:
Run
  • 18m 01s
  • 2.02 miles
  • 08m 55s /Mi
Sport
  • Stretching
  • 10m

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

    betyoursilver's Training Log


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    Time
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