Archive for November 15th, 2011

I’m on it. The mend, that is.

Yesterday I woke up able to breathe through my nose, and for the first time in more than a few days I took a shower that involved more showering than it did evacuating a head and chest full of melted cheese-like stuff. Still too lethargic to tackle work, but progress indeed.

This morning the same, but with the internal drive to get up and out of bed. A little spring in the step, if not any snap in the legs. Pete and I took a seriously mellow roll into work. The only few seconds of real ‘effort’ I made – to move safely around a car – left me puffing. Taking the rest of the week as recovery seems like the only not-dumb thing to do.

I spent the time laid up at home writing up a proper, old-school linear progression program for the Odyssey. It began as a exercise, but its turned into The Plan. A six week base, five to build, one to peak and one to race. It seems about the right size to hold in my mind, not long enough to be ideal, but long enough to work. Or so I hope. It’ll be fun to see how it goes regardless.

The 3 Peaks is now pretty much ruled out in my mind now. A few people who’s opinions I trust think it a second rate event compared to the Alpine Classic. The Classic is too early for me to be ‘ready’ for, but a good mate of mine has a spare bedroom in Bright the weekend of, so it might all just be too good to say no to. It would certainly make for a good lesson in suffering before the Odyssey.

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