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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.

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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:

P4170008

P4170024

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

21-15-9:
Power clean @ 42 kg
Push press @ 42 kg
Burpees
=  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

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April 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: 24:00

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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