Posted on: Saturday December 14, 2013

After a pretty light week, I was itching to get out for a half-decent ride. When H extended the invitation for a long, tempo-paced ‘could get epic’ I was definitely in. With a scheduled meeting time of 5:30 at Safeway I put everything out, got the bike ready to load onto the car and set the alarm early. Lying in bed, trying to drift off to sleep I redid the mental calculation of what time I’d need to be out the door by in order to be there. After discounting five minutes each side for loading and unloading, I decided to say ‘fuck it’ and ride to Heidelburg. It was an appealing idea on two fronts: One, it wouldn’t matter which return route we took back into the city. Two, provided we rolled together back to the inner north, it’d ensure that I’d finish at least 20-40 km up on H. If we played our cards right for a 160k day, I might even crack the magical 200. Boom!

I went to sleep smiling.

Up at 4 and out the door at half past felt surprisingly ok with the help of a little espresso. The air was warmer than cool and the sky clear. All green lights on the way to Safeway for an on-the-minute arrival.

Henry’s crew are a nice bunch. I spent some time off the front with Jeff, an ex-ironman school principle, and off the back pacing Mark (?), a church mister who was having a rough day. Humevale Rd was a highlight. It’s an easy (as you like), steady climb that follows the contour line. Any flatter and it’d be a false flat. But spank it and it’d be a hell of a good ITT test, or half-wheel-a-thon.

When we stopped for breakfast at 9:00, with 100k on the clock and four hours in the saddle (including up the back and a ripping descent of the usual Kinglake climb), it felt like any other ride. That’s a Pretty Good Thing. It was here, over a double espresso and a apple and cinnamon muffin that H revealed his plan to ride back over the Kinglake summit and back home the way we’d come. The projected 3:00 finish time was risky, but the lure of uploading a 200k day to Strava was too tempting not to make a try for. I phoned home and pushed my luck, but no dice.

We split after breakfast and I rolled with the Rev back to Greensborough where he gave me directions home via Lower Plenty Rd. I wasn’t so keen on that plan, so when I saw a sign that pointed to Eltham I followed it’s pointy little arrow until I hit Main Rd. From there it was a golden roll back along Old Eltham, Bonds and through Banule Flats, good legs the whole way. Good enough that a green arrow at the paper mill was all it took to tempt me into a roll along the Boulevard, and good enough that I still managed to make it home before noon.

I bought Fee a coffee from the newly opened Little Man café in Seddon, which opened with the bold proclaimation of ‘the best coffee in Seddon’, and they may actually have taken the crown, but when I got home the girls were out. My keys were inside, but the carport was full of Cirsten and Reid’s back yard, including the mower so I took the opportunity…

I’m starting to feel like the base is building. It won’t take an awful lot more long days, just need to keep it consistent, but it’s almost time to turn up the intensity a bit I methinks. It won’t hurt to push the threshold a little higher on those long, steady climbs.

162.3km  1,920m  5:50hrs


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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: 24:05 (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


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