Posted on: Sunday August 31, 2014

There was no way I was going to miss out on getting out for a roll this morning, with a forecast of 22º and the week ahead supposedly wet and cold. Spring’s a moody bitch. I woke up surprisingly sore from the plank party and tabata squats, which I guess means it was worthwhile.

Rolling along out through the TdB loop I ran the cliché springtime banter with the guys I haven’t seen for a while. Been riding much? Nope, not at all. Me neither, no training all winter. Sure, sure. Only one of us was way out the back once the climbing kicked in.

Around kilometre 65 I popped. No bang, no deep dark hole, no puffing and panting or aerobic debt — just legs that refused to snap. Like our little old A-Class off from the lights. Rubber-band engine.

Out past Old Warrandyte Rd we passed Pidgeon Bank Rd and I had to smile, realising I’d cracked on a hill I usually ride to get to the hills I actually think of as hills.

I was trying to think of the words to describe the lack of any kick, the flat lack of performance, and what this ride actually is. ‘Foundations’ isn’t just too over-used, it brings up the wrong mental image. Of thick, strong, immovable things. The early rides after a long spell off are not like that at all. This is the floor of performance. Low and flat and even. No deep holes, no high peaks, just one steady pace until it drops off and it’s a slow spin home.

When we rolled back into Yarraville, I felt like I had much more than 90km in the legs. That’s the first ride of remittance down. I figure I have two or three more before things start turning over smoothly.

90km   1,360m   3:30h


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August 2014
« Jul   Sep »

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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