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Archive for July 28th, 2009

M – Bike

8 x Hill repeats
Edgewater climb. Alternating in / out of the saddle.

Notes
In bed by 10:30 last night, with Claire sleeping almost til 7:00, I was torn between wanting to hang around and play (and give Fee some morning time) and wanting to get out the door. Felt colder than the official 8°. There’s really just nothing else in training on the same pain-scale as bike intervals or hill repeats. Uncomfortable yes, but nothing like the godawful burning you get with persistent anaerobic efforts (rowers – yeah, ok).

Having the split data makes comparing in and out of the saddle data interesting. Out of the saddle is faster until fatigue sets in. After that point sitting and spinning is more effective.

Food

  • Oats w/WPI, almonds, apple [5/2.5/6]
  • Coffee
  • Chicken + veggie wrap [4/4/3]
  • Tea
  • Tuna, apple, almonds [2/2/4]
  • Beef casserole + almonds [4/4/4]
  • Hot cocoa
  • Oats w/WPI, almonds, a few sultanas [3/3/4]
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July 2009
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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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