Archive for February 2013

Not a bad morning for a roll with a mate. Not bad at all.

Even feeling flat and wooden it was a great morning to be out.
Ran into Dave, who is back on the bike after a pretty nasty clavicle-bruising incident at the You Yangs a couple of weeks ago.


95km, 1,463m, 4:18
Strava link

After a truly epic week of 16+ hour days (it’s line of business planning time at REA), it felt right to get out the door and roll alone with no agenda other than to shut off my mind.

No company.
No backpack, no base layer.
Light pockets.
Light wheels.
Thin summer air.

I felt seriously fatigued on the roll out into the hills. Under-recovered with no riding at all in the legs other than some slow commuting. Just a week of adrenaline and cortisol. Or was I getting sick? I though about cutting the ride short but then figured I’d just take it slow and easy.

I took the slow and easy all the way out to Antoinette Blvd, where I started to feel better, but I didn’t open it up. I eased into the climbs and stayed seated. Just spun along. All the way to the bottom of Bonds Rd like this. Steady, but paced. At the turn into Bonds I put the hammer down. 189 bpm at the top and in spite of everything a second-to-best personal time. Ok, now I know how to time my run on that segment.

With awakened legs, I let the bike be my guide on the way home. Good legs on the ups. Smooth and fast on the downs. The Enve Classic 25s are so, so, soooo nice to ride.

Long time no see.

76.9 km, 961 m, 2:57

Strava link

20 Long-cycle KB C&J e.s.
10 1H Swings e.s.
20 2H Swings

All @ 16kg KB

February 2013

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