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Archive for August 11th, 2007

Bike / 6 Hour Race (2-man)

Basically…
Six hours with Dr Chris Quain, romping around the Sedgewick Six Hour course.

Mr McColl

So…
We made 9th with 11 laps in 6:15:58.

It wasn’t ideal, but we ended with a double from me and triple lap from Chris because I had to leave early. The course was awesome and flowed really, really well. The weather was scha-weet and Nell ran support and took photos.

I passed Jim and Brian on lap 5 (my third). Thinking the day might boil down straight single laps, I tried to keep the pace up, but on the double lap I cracked and cramped badly. The rocks started kicking me and I started looking for the granny ring. Jim re-caught me at transition and giggled like a schoolgirl. Chris caught him back up but it didn’t last.

My 5 laps below.

Lap Time Avg. Speed
1 0:32:37 18.4 km/h
3 0:32:08 18.67 km/h
5 0:32:14 18.61 km/h
7 0:33:41 17.81 km/h
8 0:36:28 16.45 km/h
Time:

2:47:08

 

Food

  • Muesli w/yoghurt, honey and strawberries
  • Coffee
  • 2 Bananas
  • GU
  • Jelly beans
  • Sausage in bread
  • 3 bottles of dilute Gatorade
  • Tea
  • Hedgehog slice
  • Coffee
  • Saganaki, domomades, chicken skequers, calamari, bread and dips, hazelnut cheese cake
  • Greek Coffee
Tags: , ,

W

Basically…
Spread 3m2 of dirt around the yard and dug in the back garden bed. Mmmm… good for the back!

Bendigo 6 Hour Race tomorrow with Dr Quain, Medicine Woman.

Food

  • Muesli w/yoghurt, strawberries and honey
  • Green tea
  • Nut bar
  • Warm ham, spinach and avocado turkish
  • Hedgehog
  • Apple
  • Spaghetti bolognaise
  • Tea, milo
  • Nuts

August 2007
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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