Archive for August 2012

Warm up
20:00 Quickening tempo w/various efforts incl. sprint finish
3:00 Recovery
20:00 Quickening tempo w/various efforts
3:00 TT w/10 sec sprint

5:00 Cool down


Nowhere near as boring as 2 x 20:00 can be without guidance. A long, drawn out ‘hill finish’ to wind up the first effort burned like hell. The surprise at the very end was the cool down, which had some interesting guided thought practice from Athlete’s Audio:

  1. Think about what you just did. How did it feel? How did you respond to what was asked of you. More importantly, why are you training. What does this workout mean to you? Why do you choose to do what you do…?
  2. Thinking about the final TT. How did you feel during the effort? Were you scared? Confident? Positive? Did you just want it to be over and done with? The more positivity you can bring to your efforts, the stronger you will feel…
  3. Think about an up coming race or event. Picture the exact point where today’s training will help you…
  4. Reflecting on the whole session. What score would you give your effort, whether A-D, or a score out of 10? What limited you? What could you do better? [ C+ or 7/10 — Didn’t or couldn’t commit to 8/10 RPE for 20 whole minutes. Some extra solid sleep might help; also, not holding back for fear of cracking. ]
  5. As you slow down your breathing and cadence, sit up and take five deep abdominal breaths. Each breath in, visualise healing energy entering your body. With each breath out, imagine yourself effortlessly exhaling any toxins — mental or physical … just blow them away…


Strava link


A couple of times during the last week or two, Neil and I have happened to comment to each other that, some years ago, road bikes were just for training and that if we could only choose one set of wheels they’d have knobby tyres. Not so these days. Road bikes are surprisingly fun and the fact that roads begin at the doorstep makes them hella convenient. But seeing some world cup and Olympic XC lately sparked some nostalgia in me. To see if the magic was still there, I tookq a couple of hours out on the Yarra trails this morning. They were in pretty good nick in spite of the wet winter… The same cant be said for my bike handling skills.

The magic? It deserves at least three chances.



~2:00 / 40 km / 230 m

Strava link


15-20-25 air squats
Lateral and bell jumps
3×5 KB Clean and press @ 16kg KB

5-10-15-20 SLDL/Good mornings @ 16kg KB
20 SLDL/Good mornings @ 24kg KB


KB Swings @ 24kg KB
DB Hang squat cleans @ 2×12.5kg DBs
= 16:49

Call it a saving grace, but somehow I managed to score a second free leave-pass in as many weeks. Sunday morning was mine alone and the only rule was be in Blackburn for lunch.

I called Neil. He proposed a civil, eight o’clock start with coffee followed by a languid roll through some hills. I was more than happy to oblige, my only desires being hills and unfamilliar roads. I got more than could wish for in both categories.

The day in numbers:

110.7 km
2,262 m vertical

Strava link (54:33 at threshold earns me an extreme according to StravaSoft)

It’s interesting that Strava thinks I did 2,200. The Garmin didn’t think so, but with 1,928 on the dial as I rolled past Mick and Jo’s street I was never going to get off the bike until I saw 2 0 0 0. Five repeats of Katrina Street put that to bed.

Tags: ,

Something unusual happened today. Fee, Mae and Claire had a date at which I was not required — and I got a leave pass for the hours before. I quickly lined up a ride with Neil. The brief nothing more than make it north of a hundred k, with a bias toward long steady climbs.

I prepped the bike, made drinks, laid everything out for the morning and woke up with a screaming headache. Full on, hurts to move, photophobic, right in the back of your eyeballs, across the top of your scalp and down into your ears, head-splitting throb.

I messaged Neil: I am unwell. Sorry.

Since then it’s turned into a beautiful day. The kind of day that’d be really nice for a ride in the hills.


I’m back to visiting Edmore for a monthly massage and there’s some work to be done. He tore me new one (quadracep that is), but I walked out of there feeling like I was pedalling on air.


Warm up then…

2:00 HARD / 2:00 Recovery
1:45 / 1:45
1:15 / 1:15
1:00 / 1:00
:45 / :45
:30 / :30
:15 / :15

5:00 Recovery

1:45 / 1:45
1:15 / 1:15
1:00 / 1:00
:45 / :45
:30 / :30
:15 / :15 … and agin … and again … and again.

5:00 Cool down

Strava link

August 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