Archive for January 2011

Some DOMS on both sides of the femur today after yesterday’s effort under the bar.

Extended my commute home to include a lap of Williamstown.

5 x Press @ 35kg

Back squat:
15 @ 35kg
8 @ 55kg
5 @ 55kg
3 x 3 @ 75kg

5 x Renegade man-maker to suitcase lunge (e.s.) @ 2 x 20kg DBs

“This is ridiculous.” Sal stops the bike.

He has just broken the most important rule ever. Never tell the truth.

Maybe it’s just wishful imagineering, but after a heavy night’s sleep (thanks Rikodeine!) the coughing hasn’t been as bad today.

On the way home I even upped tempo over the Somerville overpass to bring my resp rate up and … no coughing. I was so happy that I rolled down the other side and then coughed and hacked all the way to Williamstown Road.

We’ll see…


Basically I can’t get my resp rate up. At all.

I just spun a super light gear all the way to work, and coughed and hacked the whole way. Same on the way home. Another three to five weeks of this should be ace.

What can I do? Turns out I can lift. Probably not maximally, but that’s no big deal. I’m good for 8-10 reps max I guess. So I guess I’ll stick with that, re-do the LT test and kick off bike training again as soon as respiratorily possible.


3 x 10 Press @ 30 kg
30 Air Squats

1 x 10 Bench press @ 30 kg
1 x 5 Bench press @ 40 kg
2 x 8 Bench press @ 40 kg

3 x 8 Back squat @ 55 kg

Super sick of being sick.

Took a double does of cough medicine last night and hit the sack before 10:30. Slept til nine, woke up tired and felt lethargic all day.

The coughing is from deep in the chest. It takes my whole body, makes me see stars, my voice hoarse and my head ache. But aside from the lethargy and the hack, no real symptoms to speak of. Claire’s cough is much improved this week. If I can follow her path to wellness I’ve only got another 4-5 weeks of this… :(

Wanted to go for an hour or two’s easy spin today but aborted on account of lethargy and wind.


An aside: I’ve been reading Friel’s Training Bible. Amazing. The most in depth, down to earth, most comprehensive guide to programming (for anything) that I’ve ever read. I would have loved to have discovered this around 2002 but whatevs. Makes me think I’d really like to try the big, seasonal, linear progression method one year … but that’s not going to be for a while (Cat.III racers, expect to put in at least 10-15 hrs a week). Still, the concepts support Charmichael’s “Time Crunched” programming, and the gulf of volume between the two ensures that I won’t be tempted to use Friel’s methods instead.

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On New Years Eve, Fee and I went in for what we expected to be a routine 23-week baby ultrasound and discovered that she was 3 mm shy of full cervical dilation.

At 10:31 on 1.1.11 Fiona gave birth to our tiny baby boy, Thomas Steven. He died during birth.

The week following was a jumble of family, tears, paired solitude and refuge at Frances Perry House, where we holed up with little Tommy until his autopsy. We came home to a house full of almost three-year-old love and energy, and haven’t strayed far from home. I’ve almost finished painting the house — just the front room, master bed and first bathroom left now.

I cancelled our accommodation for the Odyssey while we were in hospital knowing neither of us would want to stay there. Claire picked up whooping cough from chéche and passed it on to me, both mild cases seeing as we’ve been vaccinated, but I can’t train with it and the symptomatic period is long. I’m slowly making my peace with the idea of not racing the Odyssey. Too soon. Too far. Too hard to go and camp for a single night and not have the fitness to race well. Well… We’ll see.

In the mean time I’m going to cough and hack and try to get some sleep, eat clean, go through some photos (photography is therapy, dontcha know), hug my girls and make more of my own coffee.


January 2011
« 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