The following equipment is nearing replacement:
Run
  • 17m 21s
  • 1.89 miles
  • 09m 11s /Mi
Swim
  • 1h 00m
  • -----
  • -----

    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.

    betyoursilver's Training Log


     July 2006 
    SunMonTueWedThuFriSat
           1
    2 3 4 5 6 7 8
    9 10 11 12 13 14 15
    16 17 18 19 20 21 22
    23 24 25 26 27 28 29
    30 31     
     
    Time
    Distance
    • April's totals
    • March's totals
    • 2014 totals
    • 2013 totals