OK GO!

Trainer: 1 hr <LT

Posted on: Saturday January 22, 2011

Just like it says on the box. Jumped on the trainer and did the Spinnervals Aerobic Base Builder #4 DVD. Lots of variation to keep it from getting too boring, and for a sub-LT session it contained some reasonably hard work. (Or is it that I’m just a ways of where I need to be?)

No coughing fits though. That’s a good sign.

Time: 01:02:12
Distance: 27.11 km

Avg HR: 152 bpm
Max HR: 167 bpm
LT = 162

Moar data.

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2 Responses to "Trainer: 1 hr <LT"

Tuesday morning, Albert Park – Pace will be easy, trainers suck !

PS Am trying to get Nigel out then too … feel free to needle him with me.

I’m totally up for a roll around the park tomorrow.

As Friel says: “Limit your volume of indoor training. It can be mentally and emotionally draining.”

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January 2011
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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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