Archive for January 1st, 2010

I’m not a fan of resolutions, but I’m not an opponent of plans or goals and the annual reset is a better time than most for reflection and planning…

Here are some rough training ideas for 2010:

  • Race well at the Otway Odyssey: be able to ride within myself, pace my efforts, be in control of my timing and nutrition, decide when and where to attack or give chase … all the things that make a race enjoyable.
  • Race and ride as much as possible through summer and autumn, with training to support that. I’m not sure if that’ll include the Mont this year or not.
  • As the riding season subsides or becomes unsustainable, move to a dedicated and earnest MEBB strength phase for at least several months. Hit some long-outstanding foundation goals: double BW deadlift, return to a 1.5BW back squat, BW bench press and a legit HSPU.


Otway Trainer Workout 2

In 39:18 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each


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


39:17 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each

39:18 cadence ladder:
80-95, 90 rpm, 5 rpm increments, 1:00 each

GPS data: http://connect.garmin.com/activity/21399581


First bout of intensity after the cold and some hacking in the second round, but generally speaking things were good. HR, speed and distance covered were all up on last time, and the pedalling felt a lot better. More output with less discomfort than the same workout last time is nice after an unscheduled break.


  • 3 eggs in butter, one carrot, sauteed greens, coconut milk
  • Coffee, dark flourless chocolate & raspberry muffin
  • Roast pork, one carrot, one nectarine, spinach and silverbeet
  • Tea, one German gingerbread cookie
  • Coffee
  • Pan fried (butter) Basa w all sorts of sauteed veggies
  • 4 macadamia nuts (PWO)
  • Tea

January 2010
« Dec   Feb »

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