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Archive for January 12th, 2010

9:00PM

Workout

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

3 x 8:00 39:17 @ max resistance, keeping cadence above 85 rpm
4:00 rest between efforts

Cool down.

Workout data.

Notes

Week 5. Four training weeks and a taper until the race. Eep.

Talking to Neil today about the race it seems my goal of a sub 6-hour finish is a good one. To achieve it will mean a very good ride indeed so I’m going to hold onto it as a motivational tool.

Fee is out to dinner so I couldn’t sneak out to the hill fo’ realz tonight. As some kind of substitute I chocked the front wheel of the roadie up to cock it back at a climbin’ angle and set the resistance to ‘max’. A normal run up the short climb averages about a minute, which gives me 8:00 efforts if I delete the ‘roll to the bottom of the hill’ recoveries.

All in all not bad, and I’m not sure if it was easier or harder than the real thing. Music made it less tedious (RHCP, Blood Sugar Sex Magik), but I didn’t have to hold the bike in a straight line either.

Food

  • 2 eggs in butter, 2 carrots, peach
  • Iced coffee
  • Walnuts & macadamias, peach
  • Grilled chicken w Waldorf salad, avocado, pesto, tabouleh
  • Small tin of salmon
  • Chicken (thigh, drumstick) w veggie salad & olive oil
  • Hot cross bun w butter
  • Carrot, nuts
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January 2010
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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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