Archive for April 2011

A little exploration of the Beechworth MTB part without Ryan — a little harder this time.

Time: 0:50:00 (44:11 for the loop itself — I’m told the Van der Ploegs knock it out in 30-35)
Distance: 14.70 km
Elevation Gain: 270 m

Avg Moving Speed: 17.7 km/h
Max Speed: 43.7 km/h

Avg HR: 157 bpm (z4.0)
Max HR: 178 bpm (z5.1) (LT is at 162 or 5.0)

All the deets.

A little exploration of the Beechworth MTB part with Ryan.

Time: 1:08:15
Distance: 17.01 km
Elevation Gain: 346 m

Avg Moving Speed: 15.0 km/h
Max Speed: 43.7 km/h

Avg HR: 124 bpm (z2.4)
Max HR: 162 bpm (z4.3)

All the deets.

Warm up, then:

5-3-1 Deadlifts @ 85-105-115 kg

1:00 RMM @ 17.5 kg
1:00 Burpees
x 3 (6:00)

5:00 of KB C&J @ 24 kg KB
alt. hands every five reps.

Met Neil at 6:30 and headed out to do the Mt Pleasant loop we weren’t able to fit in the last couple of times. It was 9° when we rolled out, 7° in the misty hills before the day bloomed, beautiful and warm, and after a solid night’s sleep I was full of labrador enthusiasm and bounded at the early hills. By the 45 km mark I had legs of wood. Not cracked, not blown, just snap-less. Uh oh. I downed my get-out-of-jail-free Gu and it had the desired effect.

In total, the loop accumulates almost as much climbing as the old King Lake circuit and can be extended to be almost as long without ever falling back onto the drudgery of main roads to get there. Not only that, it stays within emergency bailing distance of the city. Anyway…

You might say I’m too tired to write this up properly, or you might say I’m too lazy. Either way— zzz. Here are some pictures:



Time: 03:57:52
Distance: 94.80 km
Elevation Gain: 1,299 m

Avg Moving Speed: 25.1 km/h
Max Speed: 70.1 km/h

Map and detailed numbers

Power clean @ 42 kg
Push press @ 42 kg
=  20:31

Row 500 m
= 1:39.5

50 30 Bastards
= 10:22

Jim and I turned out 40-ish km over a couple of hours.

What’s more important was that it’d rained all night and the trails were perfectly solid. Damp. Mossy. Slippery in places, but woven around a gully that cradled a constantly babbling creek that felt an entire world away from the suburbia it writhes betwixt. You come home damp and spattered, but your mind is clean.

Time: 1:59:00
Distance: 30.63 km
Elevation Gain: 571 m

Map and data

Tags: , ,

Up at 5:15. Straight into bike gear. Shovel a bowlful of muesli down the hatch. Shoes, gloves and out the door into the last minutes of night before the pre-dawn light bleaches the few remaining start away.

With just Jim, Neil and I on the trails I almost teared up. Partly from the ‘old times’ memories, partly from the familiar kick to the egonads that comes with eating their dust; watching them tussle up the hill into the distance.

We put away a good 40-45k and a coffee before work and talked about getting some road miles in one morning later next week. Jim and I pencilled in some dirt time out at Smith’s Gully this Saturday too, which I’m looking forward to.

When I got to work it was five minutes earlier than I needed to be. Five minutes to catch up on email, right? Pfft! Five minutes of 12.5kg bastards! Christ. 50 of those are going to hurt but I’m going to do whatever I can to bring them back because when I did get back to my desk, I came back to this: Old Guy Power.


Two funny things happened regarding our bikes today:

  1. Transiting between two trails along the Boulevard we were passed by a road bunch. I checked the down tubes as the passed, all of the beautiful. Trek TTX. Time. Time. Look. Parlee. Look. Colnago. I turned to comment to Neil, ‘Expensive bunch!’, and as I turned, I saw their bikes and remembered. Oh.
  2. Transiting back along the same Boulevard, a pair of roadies coming back towards us. Jim and Neil shot up over the curb and into the train. Just as I joined them I hear one of them exclaim to the other from across the road, ‘Three Baums!’

Jim, Neil

Time: 02:41:23
Distance: 45.41 km
Elevation Gain: 411 m

Map and data

Tags: , ,

Row 500m

3 x Power clean + press
3 x Power clean + push press
3 x Power clean + push jerk
all @ 35 kg


Deadlift @ 73kg (Rx: 102)
Pike pushups (Rx: HSPU)

= 10:53

Not sure if it was something we ate or contracted, but Fee and I both went to bed feeling queasy.

Fee’s subsided. Mine progressed until some time around 10:30, when everything in demanded out. It wasn’t so bad. I felt immediately better and returned to bed.

“Don’t race tomorrow.” Fee said.
“I’ll be fine. I feel much better.”
“One more spew and you’re not racing.”

But I did feel better. Until the stomach cramps started. Then I just felt in pain. So, like a good little prey animal I curled up, suppressed all outward signs of injury and willed myself back to sleep. Sleep did not return. Instead came the steady advancement of what begins as a kind of off-putting taste at about the depth of your sternum. Certain, but not insistant until the mouth breathing and salivation above the toilet bowl when your will turns: C’mon. Let it be done with.

Then it was forceful. Olfactory passages included. And again. And again. And … no, it’s passed. BOOM! Again and again.

Deep breaths. Rough-shaped solids in spaces unaccustomed to such things and an odd desire to snort tapwater up the nose, if only that’d work.

I took a big drink of water, climbed back into bed and texted a quick sit.rep to Neil. I agreed to confirm in the morning. I could still wake up feeling good, right? Right.


I did feel better but spend the day under the usual cloud that follows digestive evac; uncomfortable muscles caused by the electrolytic whiplash and a sour mash of general malaise.

It wasn’t all bad news. I lost a race I’d been looking forward to for some time, but gained a wide open day with Fee and Claire — probably the best cure there is for sour malaise. We baked a good winter dinner, went to the park, visited Thomas and just kicked and tumbled along as fancy took us before hitting the mattresses early. And to be honest, it’s probably done me a world of good.

Note to future self: Everything is easy when you’re rested. Even time-poverty.


April 2011

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