Get up-uh!

Posted on: Monday December 2, 2013

2 x 5 repeats of Yarra St (to Banool Ave)

With an enforced day off the bike tomorrow and warm, clear weather I figured I was obligated to give myself something to recover from. My intention was somewhere between 10 and 15 repeats, but I was late out of the office and only had time for 10.

Most of them were at a steady pace, mix of seated and standing. None were awful but for the last, which was a deliberate all out, jump into the fire effort. Next time I should probably make one of those at the end of each set. I finished up feeling like I had another five in me if I had’ve wanted them, but it probably doesn’t hurt to leave a little in the tank.

Here’s an interesting stat though: ten times up Yarra, plus the commute home yields about 500m over about 35km. Or 1,000m over 70. Or 2,000 over 135-140ish. Or to put it another way — Sunday’s beautiful ride through the hills could have been accomplished by doing four sets of 10 Yarra St repeats, with rolls to docklands and back in between.

Yeah… Nah.

36km, 570m, 1:40hrs 


Turning back onto the Boulevard Claire rang me, just to say hello. We had a quick chat that ended with an assurance that I’d be home soon, but because I was stopped and unclipped on the left hand side of the road, I saw something I’d never really noticed before. A concrete barrier on the side of road, with a message drawn on it in thick marker.

Of course, I’ve passed the flowers on the fence on the other side of the road a hundred times. And of course I know what they mean, and the rough details of the story behind them, but this really brings it home. I don’t ever want my kids to kneel at the side of some road and write a message like that to me. If you’ve ever lost anyone close, you know the courage and the pain in those words and how hard and important they would have been to write.

Be safe out there.


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December 2013
« Nov   Jan »

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

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


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