OK GO!

All signs point to ‘yes’

Posted on: Saturday December 21, 2013

Met Jimmy at Safeway at 6:00, which perversely felt like a sleep in. It was his first ride back after a pretty horrendous crash and we met Brian, the old killer, responsible for at least a couple of my worst-ever days in the saddle, who was also de-trained after buying a new house and the chaos that goes with that.

I felt good all day long. Temo out to Safeway was easy as pie. At the turn off onto Antoinette I chatted with Jim until the top of the twisties, and when he dropped behind I decided to have a crack at the old PR. To have put nearly a minute into that persistent benchmark, last set two years ago almost to the day, was very satisfying indeed. Figuring that was my ‘effort’ done, I waited for Jim and we rolled out to meet BJ in Warrandyte. From there it was loads of pretty back roads. Pidgeon Bank / Menzies Road melted away under quick cadence. At the start of the year, in the middle of a brutal line of business planning period, I asked Neil to take me out and make me forget. That was my first encounter with PB/M. I still remember grinding it out with leaden legs and shallow lungs, a full 4:01 slower than today.

It was a good day to be on the bike, and although you don’t measure your progress against others, and although they’re both out of shape right at a time when I’m beginning to see perhaps the best form in many years, I can’t say it wasn’t a little bit cool to be able to jump off the wheels of BJ and Jimmy for once. I can count the number of times that’s happened on fingers that can’t be unclenched from foetal-position fists. Zero.

But most of all, it was good to be on real small, real pretty back roads with good people; old friends.

I resolved to keep the pace up on the way back, and two things helped to add some spice. The first was running into the returning Chain Reaction crew, which was cool. Even cooler was trying to chase a small attack by Jason Blankfield (of Soigneur ) and James Hines up to the end of Banule Flats. Also cool was holding Jase in the sprint to Red Rooster. Not so cool (but cool in its own way) was Fee calling me at Clifton Hill to ask if I’d be home 15 minutes earlier than planned. 10 minutes maybe, but either way it was a head-down ITT all the way from there to Footscray to finish off.

All up:
133km   5:00h   2,140m
PRs on Mt Pleasant (by 54s) and  Pidgeon Bank / Menzies (43s).
http://app.strava.com/activities/101148566/

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December 2013
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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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