M: Long hill repeats

Posted on: Monday January 25, 2010


2 x 9 long hill repeats (rx: 3 x 9)
GPS data here



Got out of work early and spun off to Essendon to hit the long hill. Not as horrible as I expected, and I was able to push pretty hard in the second set without feeling the fade. It does get the burn going pretty good though, and at one point I passed a rotund gentleman pushing his bike up the hill three times before he made it to the top. We exchanged pleasantries each time. I ran out of time for the third set but subbed in good, hard tab into a stiff southerly wind on the way home.

Total distance: 29.3 km
Total vertical gain: 696 m



  • 1.5 eggs, lots and lots of fruit, nuts
  • Scones with jam and cream (thanks Fee and Claire!)
  • Grilled fish and garden salad, some chips
  • Coffee
  • Grapes
  • Hook & Spoon beef & stout pie w veggies and olive oil
  • 1/2 a scone w jam and cream
  • Tea

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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


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