The following equipment is nearing replacement:
Bike
  • 1h 58m 15s
  • 30.01 miles
  • 15.23 Mi/hr

Rode out to Old La Honda Rd, and climbed 1,290 ft in 3.35 miles @ 7.3% avg grade (grades up to 15%) in 26:30 minutes. I rode OLH for time, so afterwards I wasn't feelin' quite so "fresh." Felt pretty much like I'd been badly toasted on the ride back to the car.

    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. 

      betyoursilver's Training Log


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      Time
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