Archive for January 9th, 2012

As you can see by the map above, tonight’s training session was a tough one. The new LTHR test method involves a seemingly endless series of maximum power sprints into super tight switchbacks. It’s a demanding session, incorporating some very short, sharp climbs to get over the neighbours’ fences, and high speed, tight radius turns under heavy braking before smashing hard out of the saddle into the next one.

It wasn’t easy keeping it up for 30 minutes, but here’s the result:

LTHR: 162 176 (Max 192)

Strava / Garmin

Tags: ,

After the early morning in the rain, I stayed up late (11:30), got up at six-ish and rolled the commute with very heavy legs and flatted again on the way home. MTB (heavy legs again) commute on Friday. No riding at all over the weekend. Yesterday (Saturday) I felt heavy, tired and grumpy all day. At one point I sat down on the couch, and tilted my head back. My eyes closed themselves and I felt that thick nap-gravity sucking me down into the leather. Bad news. I closed out the evening with stomach cramps. Some kind of bug. After a big bunch of sleep I thought I’d be good to go, but decided to have a quiet day in the garden.

That makes a bit of a waste of the first week of Build 1, but I shouldn’t be far off settling into a groove.

January 2012
« Dec   Feb »

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