The following equipment is nearing replacement:
Run
  • 26m 53s
  • 3.10 miles
  • 08m 40s /Mi

Crossfit WOD

Sport
  • Crossfit
  • 07m 29s

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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

      betyoursilver's Training Log


       July 2006 
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      Time
      Distance
      • April's totals
      • March's totals
      • 2014 totals
      • 2013 totals