Archive for September 2014

After a too lazy week (no Wednesday or Friday bunch), I set my alarm to get out with the Williamstown bunch for a TdB / Warrandyte loop. Then Mae had a bad night, Claire woke up and walked into a door frame on her way into our room (sadness) and I woke up with an edge on that niggling sore throat that’s been threatening to emerge all week. I hit the snooze button and congratulated myself on a wise decision.

The rest of the day (up until workout time) consisted of shopping (new shoes for summer, new suit for weddings/parties/what have you) and dumplings. So many delicious dumplings..

= 6:37


Renegade row (push-up, row left, row right)
DB lunge (suitcase style)
@ 12.5kg DBs
x 25 rounds
= 10:05


Run 2.3km
= 13:38 / 5:53 (grandma) pace

5:00 Warm-up

3:00 Tempo 7/10

3 x 6:00 Pyramids
1:00 @ 7/10
1:00 @ 7.5/10
2:00 @ 8/10
1:00 @ 7.5/10
1:00 @ 7/10

5 x 3:00 @ 7-8/10

4 x 2:00 Sprints
1:00 7/10
1:00 8/10
0:25 10/10

5:00 Warm-down

20 Double-unders
4 OHS @ 30kg
6 DB Squat Cleans @ 12.5kg
8 Burpees
AMRAP in 20 min

= 6 + 4 OHS

Which is actually pretty good (8 is the all time PR).
Especially given how much time I spent messing up double-unders.

With most people down in Lorne for the AGF Gran Fondo, all I wanted to do is get a lumpy 120km into the legs. The last couple of weeks with the Williamstown bunch have left me with two feelings: 1. I need to ride longer; 2. I need to rider harder. So this is the first step forward into longer. From here it increases slowly back to where I was happy to head out for 140-160 on the reg last year.

It was good to have Jim for company and for navigation. There’s nothing like long back road base miles with old mates, just enjoying the morning and shooting the shit.

124km   1,886m   5:00

Tags: ,

10:00 Warm up
20:00 Hard tempo
10:00 Recovery
15:00 Hard temp

Hard tempo not as hard as I’d like it to have been. I’m still in that zone where the capacity to suffer isn’t completely forthcoming — legs have trouble keeping up with the lungs or vice versa. Still felt pretty well cooked by the end. Second 20 cut short to come back in and help with the kids.


The pace through the extended Tour de Burbs course was much faster this week than last, with a few quick boys happy to put some hurt into the bunch from the get-go. There were many flats in the bunch (me before even getting out the gate, resulting in the first ride on singles this season, and three more as a result of tacks on the Boulevard).

I cracked bad enough that I had to let them go. Later than last week, but more severe, difficult to say whether it was the pace or the 50 Bastards at graduation weight. I’ve only done a few sets with 12.5’s before, usually not until after cracking the 20 minute barrier with 10s, something that usually takes a few weeks to build up to. Trevor hung back to supply me with a gel to get me home, and then even he disappeared over the horizon at the crest of Burgundy St.

The beatings will continue until morale improves I guess.

Finished up by grabbing a coffee from my favourite little Seddon café, The Little Man, and meeting the girls at the Pilgrim St park.

92km   1,377m   3:40h


Kids vs Parents day at Grassroots soccer

5 push-ups
20 squats

20 lateral hops

50 x The Bastard @ 12.5kg DBs
= 25:10

Rough towards the end. Much ‘stopping for breath’ in the final 10-20, where ‘breath’ = spew burps.

And then a little tennis with Claire :)

25 push-ups

3x 1:00 plank / :30s rest
3x :10s plank / :10s rest

It was cold this morning, and I was alone on top of the bridge at 0600. When I rolled down Hyde St the bunch passed me as a group of four. Two by two, they looked more like a group of friends than the bunch and for a good thirty seconds I let them go before deciding that yes, they almost certainly were the group I was looking for and gave chase.

Through Seddon and Footscray I barely held their blinking lights in my line of sight. All kinds of stupidity and careful stealing through red lights just to keep in touch. They were on first ascent of the Farnsworth climb when I caught them, and being so far back, managed only five repeats of the hill to their six. During the repetition another couple of riders joined us.

Rapha Pro Team jacket over a couple of thin layers was just perfect, even in the short shower we rode through on the way home. The legs felt different today, a real burn in the VMO, which I’m taking as a good sign in light of the assessment that I’ve been over reliant on the lateral quadraceps for most of my cycling life, leading to overdevelopment around the ITB and very little even activating through the VMO.

Still way off the back, but it’s good to be huffing and puffing and searing a little now.

75kg PMPW

25.5km 275m 1:00h

September 2014

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