OK GO!

Farnsworth & friends

Posted on: Wednesday September 3, 2014

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
http://app.strava.com/activities/189001619

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September 2014
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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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