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Archive for April 2013

4.3 km run

3 x 15 Swings @ 24kg
3 x 15 LCC&J e.s. @ 16kg
15 KB Snatches e.s. @ 16kg
15 Bastards @ 12.5kg DBs

Then:
Shovel two cubic metres of garden soil from front of house into garden, via wheelbarrow = 1.5hrs.

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Run 3.6 km @ 5:06/km pace

25 burpees
25 breaths
25 burpees

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I went for what is probably the most beautiful road ride I’ve ever been on with Neil, Jim and a few other old riding companions. It was unsettlingly warm beneath a brooding sky. The rain started immediately. Not heavy, but enough to make us damp and add to the water already on the ground. It would stay all day, making the mountain descents sketchy and the time on the high hills uncomfortably cold.

Archeron Way goes for a long time, just rolling along through this chapel of trees growing narrower and narrower until it turns to dirt. 120km without incident ended in three flats over the final half thousand metres of dirt road.

We skipped Mt Donna Buang at the end. Hard after steeling myself for it, but an easy decision by the clock, but even still, we finished with about 145km and a shade over 3,000m vertical on the clock over about six hours. Neil scored a little higher by bounding ahead to intersections and then back to the tail of the group and so on like an excited blue heeler.

6:23hrs 143km, 3,057m
Strava link

Spent half the day bouncing around like crazy on trampolines as part of a work off-site.

Foam pit trampolines. Dodge-ball trampolines. Big, sideways, bounce-off-the-walls trampolines.
Hella fun.

Well, I thought we were headed out for an extended Mt Pleasant loop. Mt Pleasant, Pigeon Bank Rd, maybe a little Flat Rock. We did ride the Mt Pleasant loop, but from there on it was all new. Tiny little suburban roads thrown like a lumpy quilt over a lumpier landscape. The kick began with Nathan’s Rd a little kicker that gains 40m vertical in the space of 200m — 21% average (it kicks at the corner). It’s the kind of climb you either make it up or you don’t. I did, but with a HR just 10 beats under my max, gasping for air and both arms and legs completely blown. I wasn’t the same after that and would fall off Jim and Graeme’s wheels whenever the road tilted toward the blue for the rest of the day. A rest of the day that included some of the quietest, tiniest, prettiest little back roads I’ve ever seen.

123.6 km, 1,972 m, 5:03 h

Strava link

Same as last time.
Nasty flu/stomach bug.

Grrr…

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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: 24:00

Weightlifting PBs

1RMs
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

 

3-20RMs
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

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