Screen_shot_2011-04-20_at_7

Adam R.

Portland, CT

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December 23rd, 2009

09:00 PM – Workout
Location The Stockade
Focus
Crossfit > Power/Stength
Cycling > Trainer
Cycling > Intervals
Summary

Warm-Up:

  • 5k Sprint on Bike

Workout:

  • 3×5 Deadlift
Notes

Got the speed/cadence sensor in for the road bike. Now I can track heart rate/cadence on the trainer.

17 degrees tonight and the garage isn’t much warmer. Still hit a 5RM PR on the Deadlift. Nice.
Results
5K Bike
Time Distance Calories HR Cadence
Adam R. 00:05:16 3.11 miles 66 152 avg / 169 max 102 avg / 118 rpm
Deadlift
Warm Up Set 1 Set 2 Set 3
Adam R. 5x95, 5x185 5x235 5x255 5x280
Records Weight Lifting > Deadlift 5RM > (280)
Cycling > Trainer 5k > (5:16)
Images
Screen_shot_2009-12-23_at_10
Screen_shot_2009-12-23_at_10
Screen_shot_2009-12-24_at_12
Screen_shot_2009-12-24_at_12
Screen_shot_2009-12-23_at_10
Screen_shot_2009-12-23_at_10
Links
Tags garmin-edge-500, deadlift
Comments
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One year later:
   December 23rd, 2010