OK GO!

Archive for December 24th, 2007

Bike / road

Basically…
Ride to Buninyong from Alfredton via Whitehorse Road and then do two laps of the national championships road course – one with an ascent of Mt Buninyong thrown in as a little extra. Home via the back roads of Mt Clear and Redan.

Exercise Sets/Reps/Dist Weight/Time
Ride 58.9 km 1:59:20
Ride 1 lap NC circuit
(10.4 km)
0:20:02
Time:

1:59:20

 

So…
All in all a very nice ride. The roads were still damp after three days of rain and the air was crisp and on the move from the South which kept things interesting. It wasn’t so cold as to be uncomfortable, but it was enough to give me that ‘I’ve been outside and working all day’ tired feeling in the afternoon; which is a beautiful way to feel on a cool Ballarat afternoon.

The National Championships course is great. The climb is surprisingly hard and just long enough to hurt before turning down. The Fisken Road descent through the forest is fast and big-ring, big-grin fun. I did my lap in almost dead on 20 minutes. I wouldn’t be surprised if the big boys lap it in 15, and they’ll be doing it for 160 km. Should be good to watch.

Advertisements

December 2007
M T W T F S S
« Nov   Jan »
 12
3456789
10111213141516
17181920212223
24252627282930
31  

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

Archives

Advertisements