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Archive for October 24th, 2009

6:30 AM

Workout

Tempo: 30 min at 85-90% (RPE 16: “Hard – Very hard)

14.25 km
28.5 km/h @ 89 rpm (averages)
GPS data

Notes

I just didn’t seem to have enough go in the legs to keep the heart and lungs working at a rate I could call “very hard”, but it did feel like a constant 90%. Interesting how perception is relevant to the term. Given yesterday’s work it’s sort-of expected.

Food

  • 4 eggs, small white peach, a few grapes, 1/2 an avocado
  • Almonds, tea
  • Coffee
  • 4 fruit kababs, 3 rissoles, 2 saussages and a few sticks of cellary w pesto
  • Tea
  • 1 pack of dark chocolate covered coffee beans
  • Tea
  • Vegetable fritata, chicken, lamb and a little fruit
  • Tea
  • 2 pieces of sessame/honey/nut slice

Avoided a mountain of sugar at the first birthday party of Em and Ralph’s Hamish. Good day.

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October 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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