OK GO!

Youies with Neil

Posted on: Sunday October 9, 2011

Not a long time, but a good time zipping around the refreshed You Yangs. Neil unpacked a bike whose brakes were in dire need of bleeding, so we climbed out of the stockyards and over to the … (think, damnit) flat bit. Without brakes Neil couldn’t descent too well, so to make it fair and fun I tried to ride the same – recalling Jeff yelling ‘no brakes’ from behind me at the approach to every corner. Good practice.

<a href=”http://www.flickr.com/photos/entyrity/6225341872/&#8221; title=”PA090003 by entyr, on Flickr”><img src=”http://farm7.static.flickr.com/6060/6225341872_294efba276.jpg&#8221; width=”375″ height=”500″ alt=”PA090003″></a>

The trails are in fantastic condition. Berms are pitch perfect and as solid as pavement. Everything is fast and furious and although we were only out for an hour and a half I felt it throughout the whole body. Mountain biking is hard. The week’s 12 hour is going to be … interesting.

Summary:

Distance: 27.47 km
Time: 1:33:25
Avg Speed: 17.6 km/h
Max Speed: 45.1 km/h
Elevation Gain: 439 m

Avg HR: 148 bpm / 76 %MHR
Max HR: 175 bpm / 89 %MHR

Map and all the numbers.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

October 2011
M T W T F S S
« Sep   Nov »
 12
3456789
10111213141516
17181920212223
24252627282930
31  

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

Archives

%d bloggers like this: