The following equipment is nearing replacement:
Rest Day

    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

      betyoursilver's Training Log


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