Archive for May 2012

Trying not to think about or get frustrated with not being able to train or ride or glue shiny new tyres or install shiny new low-friction cables.

Life is too good to get down about it. There’s a lot on my plate and it’s all tasty. Just got to keep chewing and I’ll make it back to dessert.

In Sydney for business today. Speaking at Activate Agile tomorrow evening, Agile Australia the day after that.

Neil came over to help me glue tyres and do some conditioning work.

Build to a heavy single deadlift:
3×5 @ 70kg
3×3 @ 90kg (nutters stayed on fives)
3×1 @ 100kg (nutters may have done triples)

P1 25 box jumps @ 24″ box
P2 Plank
x4 rounds (rotating movements)

P1 25 Cleans @ 16kg KB
P2 25 Jerks @ 16kg KB
x4 rounds (rotating movements)

Roast lamb and red wine.

I remember shortly after Claire was born doing Diane (21-15-9 deadlift / HSPU) with 90kg on the bar. No way in hell I’d be doing that now.

No training at all over the past week. Work has been very, very hard. Fee has been sick and sleep hasn’t been the best. I’m just happy to have made it out the other side with my head above water and not getting sick myself.

The week ahead will be a fall back to Week 4 of the TCTP program. It’ll also include a flight to Sydney for a meeting with a strategic partner I’ve never met before to discuss an unknown topic, an evening talk to design students on the merits of Agile, and a presentation at the Agile Australia conference which I have yet to properly rehearse.

3:00 Steady Effort Power Interval (i.e. Zone 4 / above threshold … but don’t blow)
3:00 recovery
3:00 SEPI
3:00 recovery
3:00 SEPI
3:00 recovery
8:00 rest


Strava link

A catch-up for yesterday after a shitty night’s sleep on Wednesday night. This one hurt more than Tuesday’s effort. I fought it and made angry thoughts for the first couple of efforts and then, in the third, my posture softened, my shoulders opened and I ‘remembered’ to let the pain in. I’m not at the point where I can push past the evil burning into the realm where everything just flushes with warmth, but it’s coming back to me.

All week I’ve been struggling to sew up a presentation for Agile Australia. There are three big ideas I need to connect, and the penny just hasn’t been dropping. This morning, after throwing myself on the fire at 5:30, the solution appeared in my head under the hot stream of the shower, in a moment of endorphin-couched clarity. I love it when that happens.

That’s the mental situation. On the physical front, Strava is kind enough to remind me that regardless of perception, I didn’t go as hard today as I did in Tuesday’s effort, at least not in HR terms. It’s the kind of discrepancy that would be interesting to compare against a power reading. Was it fatigue preventing my heart from revving up, or did I simply not have the will in me?

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3:00 Steady Effort Power Interval (i.e. Zone 4 / above threshold … but don’t blow)
3:00 recovery
3:00 SEPI
3:00 recovery
3:00 SEPI
3:00 recovery
8:00 rest


Strava link

And then a really easy commute.

I would have loved to have joined Neil out in the Dandenongs this morning, but lately I’m committed to being home by 10am on Saturday mornings so that Fee can go to pilates. So I went on a solo mission out to Mt Pleasant Rd instead. Not only was it was cold and crisp and pretty (numb fingers), but I felt good the whole ride.

77.4 km
1,087 m

Zone 2 1:39:08
Zone 3 0:45:33
Zone 4 0:15:40

*sound of magpies*

Strava link

As a “reward” for my under-recovery yesterday I took an ice bath and had a very heavy sleep. I didn’t feel hugely better this morning, but we’ll see what tomorrow holds.

The bath itself wasn’t as bad as I anticipated. After the first minute or two it’s relaxing enough, but the initial foot and ankle pain is pretty nasty.

Abortion is a contentious issue. It’s a swift and brutal end to a fledgling session. Then again, some argue that an interval that couldn’t maintain target heart rate was never really ‘alive’ to begin with. Me? I’m going to defend my right to choice on the ground that when Zone 3 feels like a fight to hold on to the tail end of a bunch — just to keep the little number north of “2.9” it becomes suddenly clear that I should decide what to do with my body. And that decision is get some more rest. Ungood sleep the past couple of nights.

On the positive side, climbing out of bed at 5am is getting to be less of a shock to the system.

12:00 Z3
6:00 Recovery
Aborted after the first effort.


Ice bath. 25 min @ 1x bag of ice in water just deep enough to submerge straight legs.

Smiths Gully

02:15 / 33.0km / 1,008m

Strava link

Training on the bike 20-30hrs a week is a lot of time on the bike. Think about it: 20-30 HOURS a week on the bike. How you approach these hours is going to have a massive impact on your progression.

There is no doubt riding long hours on your bike consistently for months straight will strike a righteous fitness profit in your legs. But, let us not forget: training is not only about your legs. Training must primarily be about the mental connection between you and your legs.

This winter I decided to ditch the headphones. No music. No French lessons. No Radiolab science hours. And I trained by myself. Alone. No distractions. No hold-ups. I only had the rhythm of my breath and the monotonous quiet whirr of rubber on pavement as my companion. Days when the wind roared and the rain came violently from the skies were a gift. They offered variation as my mind fought for focus.

HARM Racing – Winter Arsenal

8:00 easy pedal
3x 10 sec sprints on the minute
3x 10 sec max cadence on the minute

10:00 Zone 3
5:00 recovery

Strava link

I needed to give myself a stern talking to at 5:15 in order to get out of bed.


May 2012

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