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Archive for October 5th, 2007

Bike / road

Basically…
From Benalla to Glenrowan, through Tamanic Gap, back to Glenrowan and then Benalla.

Exercise Sets/Reps/Dist Weight/Time
Ride 82 km
Time:

2:32:00

 

So…
It seemed like a good day for it at Fee’s parents’ place. Nice and calm and sunny, and it kept on seeming nice all the way to Glenrowan – chip asphalt notwithstanding. I kept a good pace and the few rolling hills melted away pretty easily. Once through Glenrowan and facing back toward the south west it became clear as to why. What had been a steady hand a my back was reincarnated as a mild, but constant headwind.

The gap is a lot like Kinglake in grade, but only about one quarter as long. It hurt surprisingly bad, but I wonder if I just didn’t have time to settle into it. Maybe it was the wind.

The rest of the ride home was nasty. Constant headwind and zero shelter; just flat open, rolling plains. I longed for a Niel or Jim to hide behind and though I didn’t feel much like I was sweating, there was a pretty well salt-caked me looking back from the mirror when I got back home.

 

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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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