Archive for December 2010

Recent riding.

We spent the Christmas break with my in-laws in Benalla. It’s a town of about 9,000 peeps in the middle of a featureless plain, but within spitting distance of the Victorian ranges.

I got a few decent rides in. The first, on Christmas Day, was a local 30k TT loop that I remember riding on my Diamondback Response Elite — the first serious bike (XT!) I ever owned.

• •

The next day I snuck out early for a 4.5 hour loop out into the foothills. In 118km I saw just four cars a turtle and several remnants of bush Christmas. I came home, napped, ate a bunch of mumfood (even if it’s not your mum, mumfood is good) and slept.

• • • • •

The photo above shows pretty much all that remains of what used to be a huge tobacco hops industry in the valleys. As tobacco collapsed, viniculture took its place.

• •

This little guy was halfway across the road when I came across him. He didn’t look too pleased to see me, but I helped him across the road anyway. Or I might have taken him back to where he started — it’s hard to say.

• • • •

And back onto the plain…

• •

Day three was windy as fuck. I pushed out to Tatong, a tavern-and-general-store town 30k south-east. For most of the way it was all I could do to keep the speedo out of the teens. Or to keep the bike upright when the road swung across the wind. But on the way back there were long, flat sections where I could solo along on the drops at 48km/h steady.

•• •• ••

On the trainer.

Comprehensive warmup, then:

8 minute effort
10 minutes rest
8 minute effort

Cool down.

Higher average HR = 162
Average cadence = 92
RPE = 8.5

Up at 5:00 again for the first decent roll on the Corretto.

It’s nice. Really nice.

A lot nicer than my ability to hold a wheel. Not that I got dropped (not that I really pulled a turn either), but sitting a few centimetres behind someone at speed isn’t something that comes naturally.


Time: 02:00:24
Distance: 50.51 km
Elevation Gain: 467 m
Avg Speed: 28.7 km/h

Waking up to a beautiful morning after a bunch of rain didn’t hurt, but I need some sleep now.


Got up at 5:20 for a ride with Neil that didn’t eventuate. Instead of going back to bed, I stayed up and got some reading (about training) done.

Did a session at lunch time with the goal of basic conditioning:

Row 1,000m

@24kg KB:
10 Swings
5 1-Arm Swings e.s.
3 x 5 KB C&J e.s.

3 KB TGU e.s.

5 KB Snatches e.s.

@20kg barbell:
5 Snatch grip deadlifts
5 Power snatches
5 Pressing snatch balances
5 Snatches

@2 x 12.5kg DBs:
Bear crawl three laps of the gym
10 Squat-clean renegade man-makers

Three rounds:
5 Power burpees
5 Swings @24kg KB
10 breaths

Nothing to really recover from, but that’s what you call a 30 minute spin on the road, right?

Oh, btw, it turned out great:


A quick couple of hours on the back loops of the Youyangs with J.P. and his crew.

I swapped my Cubano for his Yeti ARC, which was fun but left me with no regrets as to the titanium sled, even with similar positions the handling was bizarrely different.

Time: 02:05:49
Distance: 31.08 km
Elevation Gain: 489 m
Avg. Speed: 19.0


Tags: ,

One more sleep


Ride MTB on road
1:10 / E1 / 28 km


10 Bastards @ 12.5kg (wow, 50 is gonna suck)

Swings @ 24kg
Step-ups @ 30kg (barbell)
Power Clean and Jerk (alternate push/split left/split right) @ 30kg
= 20:54

Plank (elbows) 2:00

December 2010

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