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Archive for December 17th, 2009

The knee has been sore all day, which means see-sawing thoughts with ‘be smart’ on one end and ‘suck it up’ on the other. Riding home in the rain, I coughed a non-throat-clearing cough and made the abstraction: what would I advise someone else?

So, you’ve had a recent digestive illness, you suspect you’re nursing an overuse injury, you’re on antibiotics, you’re in Week 1 of a fairly ambitious training programme and your sleep hasn’t been as good as it could have.

In summary: don’t be dumb. Take a day off, chil out, stretch, hit the hay early, reassess tomorrow.

Meanwhile…

In a recent power test Josh bumped is output by 12% (across a 10-mile TT) on a diet of base training and concurrent strength work. He did all his on-the-bike training indoors, averaging 17-18 hours/week

I wonder, if I had a good set of really quiet rollers…. ;)

Oh, and this looks interesting: The Development of the Russian Conjugate Sequence System [PDF]. From GPP to specialisation.

Food

  • 2.5 eggs, butter, carrot, coconut milk, some grapes
  • Ferrero Rocher (mysterious desk-gift! …Ash?)
  • Coffee
  • Lamb souvalaki, walnuts
  • Coffee
  • Apple, tuna, walnuts
  • Beef pie w veggies + olive oil
  • Hot cocoa w honey
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December 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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