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M/CFE: 16km tempo

Posted on: Saturday October 31, 2009

7:00 AM

Tempo

16.7 km @ 90%
MTB on the road: Footscray – Williamstown Beach
31:10
GPS data

Food

  • Kangaroo, apple, apricot, a few grapes, macadamia nuts
  • Grilled salmon w a couple of veggies
  • Coffee
  • Lots of fruit, three saussage rolls
  • Big plate of salad, three satay chicken pieces
  • Roast chicken, salad, carrot, celery tzatziki
  • Fruit salad, three small date piklets, berries & yoghurt
  • Coffee
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1 Response to "M/CFE: 16km tempo"

[…] two seconds slower than my  my last 16 km tempo at 90% … […]

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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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