M: Otway Trainer Workout 2

Posted on: Saturday December 19, 2009


In 39:18:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125+ rpm
x1:00 each


3:00 seated @ 39:16
3:00 standing @ 53:16
3:00 standing @ 39:16
3:00 seated @ 53:16
x3 rounds


In 39:17:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120 (fail, recover), 125+ rpm
x1:00 each

In 39:18:
80, 85, 90, 95, 100, 105, 110, 105, 100, 95, 90 rpm
x1:00 each


GPS data: http://connect.garmin.com/player/20711949
(Notice how much closer HR tracks cadence on the second cadence ladder? Yeah.)

It’s funny how easy this looks on paper and how hard it is in practice (see previous post). The cadence ladder wasn’t too much trouble the first time, just and effort to keep it smooth. 39:16 is an easy gear, which is deceiving. Riding an easy gear out of the saddle at a good cadence is hard. Nothing too awful here in terms of threshold challenges (the second cadence ladder notwithstanding), but today’s lesson was there are likely huge gains to be made in mechanical efficiency if I can find the rhythms and get the lumps out.

Now, that second cadence ladder: I’m not sure if I was in the right gear or not, but I was within a tooth of it. Things start to require focus around the 90-95 range and get nasty shortly after. I couldn’t maintain 120 beyond the first 10 seconds of that minute. Way lactic and spun out. I rode the minute out at 80 rpm and managed to stick the 125, but, yeah, that hurts. Especially in the hip flexors. Glad I didn’t let this slip off my calendar altogether this week.

Tomorrow I have to pick up a BBQ, mow the grass, go to a 1st birthday at Werribee Zoo at 11:00, get home at 2:00 and head out at 3:00 for another Christmas catch-up. The programme offers cross training or 1hr+ mtb. The latter sounds awesome but … maybe if I get up really early? Hmm…

I have a little cough that I’m putting down to an immune system under antibiotics attack. Good food and early nights and I can’t wait to get off these pills…

In other news, three different people have asked me (all at stand-up meetings!) if I have a badly broken collarbone in my past. It seems I have a right shoulder which is visibly lower than my left. I suspect this has something to do with my right knee pain.


  • 3 egg and ham omelette, butter, coconut milk, peach
  • Pear, walnuts
  • Chicken, sardines, veggie salad, olive oil, coconut milk, walnuts, 1/2 cup blueberries
  • Handful of grapes
  • A few grapes, apricot, walnuts
  • 1/8th of a family meat pie, coconut milk, walnuts (again!), veggies

3 Responses to "M: Otway Trainer Workout 2"

Prem kids, wife with high metabolism ..among many other things, but this is probably the best of the bunch in the doppleganger contest.

My right shoulder hangs noticeably lower than my left.

You’re right, it’s too much. ;)

I’m off to see about getting that fixed tonight.

[…] round, but generally speaking things were good. HR, speed and distance covered were all up on last time, and the pedalling felt a lot […]

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December 2009
« Nov   Jan »

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

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


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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