OK GO!

CFE: 16 km TT

Posted on: Monday November 16, 2009

Workout

16.7 km (10 mile) Time Trial

31:12, two seconds slower than my  my last 16 km tempo at 90% … interesting!

GPS data (check HR v Speed ;)

Go check out Moody’s blog, it’ll remind you that training isn’t a painful slog. It’s what makes you feel alive.


Food

  • Large tin of tuna, nectarine, coconut milk
  • Coffee
  • Nectarine
  • Veggie salad w tinned salmon + honey mustard sauce (can)
  • Coffee
  • Sardines, coconut milk
  • Spaghetti bolognaise (yep, the pasta kind)
  • Tea
  • Coconut milk, nectarine (PWO)
  • Lemon water
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November 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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