The following equipment is nearing replacement:
Swim
  • 40m
  • -----
  • -----
Strength
  • 09m

L-Pull-Ups: 2x10xBW
DB Side Laterals: 2x10x10s
DB Upright Rows: 2x10x17.5s
HS Crunches: 4x12x55

Sport
  • Crossfit
  • 22m 05s

Deadlift 3-2-2-1-1-1 reps
105-125-145-160-170-180
Bench press 3-2-2-1-1-1 reps
125-135-145-150-155-160
Back Squat 3-2-2-1-1-1 reps
90-120-130-140-150-160

Bike
  • 4h 01m 35s
  • 54.94 miles
  • 13.64 Mi/hr

7,674 ft elevation climbed; rode the route for my upcoming 12.5 mile TT hill climb, just to check things out. Very foggy with extremely limited visibility out there with gusty, bone-chilling winds coming off the ocean - my left knee was aching b/c of the cold. There was so much fog that it was causing droplets to form on my eyelashes and on my arms. Basically, it was like riding in the rain, but more disorienting because in some areas visibility was probably not much more than 25 yards, at best.

rest day
Swim
  • 40m
  • -----
  • -----

Bike
  • 1h 10m 29s
  • 17.74 miles
  • 15.10 Mi/hr

Very VERY easy spin. Kept avg HR down in z2, which is fucking hard to do around here.

Swim
  • 1h 00m
  • -----
  • -----
Strength
  • 40m

Bench Press: 4x10x115
Rows: 4x10x75
Situps: 4x25
Ab Flexor: 2x10x40
DB Shoulder Press: 4x10x30s
DB Curls: 2x10x20s
BB Curls: 2x10x45
Tricep Ext: 4x10x50
Calf Press: 4 sets TF, drop sets
100,80,60,40

    Bike
    • 1h 25m 49s
    • 20.88 miles
    • 14.60 Mi/hr

    w/u, 20 min LT test up OLH Rd; 1,186 ft climbed @ 7.3% avg grade, then c/d

    Rest Day

    betyoursilver's Training Log


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