Archive for November 2011

AIS Selection Camp: Don’t Keep Your Courage in a Box

Very deliberately, we were exhausted physically within the first 3 days. We were given no feedback, either positive or negative. We had no spare time to ourselves. We were never told more than a few hours in advance what challenge we would face next. We were sleep-deprived, woken unexpectedly, and at times not fed. Our challenges took us far outside our comfort zones. Our performances – good or bad – were greeted by blank expressions. Each night, we had intense de-briefs where a few of us would be grilled mercilessly about the decisions we had made that day. We were videoed and interviewed, all the time – constantly under the microscope. Half the time they probably didn’t even have tapes in the cameras.

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I made a classic series of the old not-taking-the-next-opportunity-to-ride mistake. I undermined any option of a solo effort this morning by bringing all my gear home from work when Andrew at work pulled the pin on a Mt Pleasant Rd excursion on account of the forecast.

No big deal. I set up the trainer and bike so I could get up and spin while the early morning thunderstorm rolled over us. At the last minute before bed I had the better idea of skipping the morning session in favor of an afternoon session, which I’d fit in by leaving work a little earlier than usual — which I’d facilitate by riding to work a little earlier than usual.

I work up, got ready and suited up and then the heavens opened, announcing the front with a good measure of lightning and thunder. Simultaneously, Fee announced that she and Claire were driving into the city at this time anyway. I can choose a wet ride over public transport, but I can’t choose it over an extra half hour of morning chit chat with the girls.

Long story short: Today’s totals = 0km / 0m / 0:00.

Still very owie about the lats and either side of the elbows from Sunday’s Cindy.

Commute: ~ 28 km / ~188 m / ~1:20

Also: Cindy-related DOMS.


Here comes the DOMS.
Do do do do

It’s alright.
La la la – la la la – la la – la la – la

Commute + a lap of The Boulevard and a short up and down Yarra St with Pete.
Recovery pace (ok, I stomped up Yarra St, but that’s a necessity).

I think we’ve successfully diagnosed the ‘tightness’ that has plagued Pete and been the cause of so many abandoned workouts (and a couple of rides).

It kicks in as pace lifts. It disappears after a hard hill repeat and recovery. It’s… The mystery ‘tight’ sensation is none other that of *drum roll* crossing the anaerobic threshold.

Totals: 32.7km, 489m, 1:51

5 Pull ups
10 Push up
15 Squats
AMRAP in 20 min = 12

Push ups hard from round two, which is disappointing, and broken from round four. Squats were easy peasy, pull-ups easy enough but sloppy as hell. Walking lunges during the warm up had me wondering how I ever did 900 of them. HTFU.

Just one more note: The cough is hanging around and my throat is sore in the morning. I’m not ‘sick’, but it’s giving me the shits.

Skirting heavy rain and thunder storms, I left Dee and Ryan’s housewarming to ride back to Benalla over the Warby Ranges. Long empty roads out there.

Time 02:20:58
Elapsed time 02:36:21
Max Speed 63.7 km/h
Avg Speed 28.3 km/h

I’m making the leap from Garmin Connect to Strava after a few recommendations.
Today’s ride details.

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A few of us from work rode down to the Docklands to smack some Melbourne Bike Share bikes around a 1km long circuit for charity.

Commute: ~ 28 km / ~188 m / ~1:20
Race: ~1km / 0 m / ~0:07:something

Here are Nick and Ben, who drove hard on my wheel in the TTT. Sadly, we didn’t win. But we did learn that MBS bikes turn like tanks.

No riding, but I did have a lovely dinner with a rather nice bloke who had some good stories to tell.

On the trainer, 43:15 (5th from top), flywheel pressure at contact + 12 half-turns:

Ride 8km at 5-7bpm below LT (tempo).
= 16:43.5

Avg speed: 28.7km
Other details at Garmin Connect.

Commute: ~ 28 km / ~188 m / ~1:20
Totals for today:  ~36km, ~1:47

Feeling ok. A little tired, cough still lingering a little longer than I’d like, and a sore tonsil on the right hand side.

Thoughts utterly dominated by the idea of doing the Dolomites Cents Cols Challenge with Neil before turning 40. At an average of 200km and 4,500m a day (including five back-to-back 5,000m days), it’s roughly equivalent to doing the Three Peaks Challenge every day, for ten days. Suicide. Beautiful, beautiful suicide.

I added an out and back lap of the Richmond section of Yarra Boulevard to my ride to work this morning. It leaves Victoria St pretty much opposite the office and winds down to the Victorian Guide Dogs Institute at the Chandler Hwy and makes for a nice little extension.

~ 42 km / ~425 m / ~1:50 min

Of which the Boulevard is 14 km / 236 m / :32 min.

November 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