Yesterday was a rest day so it was all about PUSHING today. 

Activity
Route: – Elev. Avg: 96 ft
Location: Campbell, CA, Elev. Gain: -178 ft
Date: 01/20/09 Up/Downhill: [+91/-269]
Time: 08:54 AM Difficulty: 2.3 / 5.0
 
Weather: Fair
  48 F temp; 59% humidity
  48 F heat index; winds CALM calm mph
Performance
Distance: 13.43 miles  
Time: 0:42:07
Speed: 19.1 mph  
Pace: 3′ 08 /mi  
Calories: 619  
Notes
I pushed it today.
Map

 
Elevation (ft)

 
Speed (mph)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 3′ 05 -0′ 03 19.4 +0.3 -36 ft
2 2′ 55 -0′ 13 20.5 +1.4 -23 ft
3 3′ 09 +0′ 00 19.0 -0.1 -29 ft
4 2′ 22 -0′ 46 25.2 +6.1 -26 ft
5 3′ 36 +0′ 27 16.6 -2.5 -23 ft
6 3′ 30 +0′ 21 17.1 -2.0 -29 ft
7 2′ 41 -0′ 27 22.3 +3.2 -13 ft
8 3′ 56 +0′ 47 15.2 -3.9 -10 ft
9 2′ 37 -0′ 31 22.8 +3.7 -3 ft
10 3′ 31 +0′ 22 17.0 -2.1 +13 ft
11 2′ 37 -0′ 31 22.8 +3.7 +9 ft
12 2′ 33 -0′ 35 23.5 +4.4 +16 ft
13 4′ 11 +1′ 02 14.3 -4.8 -10 ft
end 2′ 59 -0′ 09 20.1 +1.0 -13 ft
Versus average of 19.1 mph

 

Posted from bimactive.com

Around 4 hours after the ride, I decided to do the crossfit main site WOD: 

Scaled but completed 5 rounds in 43:54:

400 yds

30 decline situps

15 – 225 lb deadlift