Archive for July 2015

25 push-ups

3:00 plank

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After being dropped in the dark last time, I was keen to hold a wheel somewhere in the pack today. I fought like a pathetic mad man way off the back but didn’t get dropped. At least, not completely. It was a long rubber band  though, and I’ll admit to zig zagging more than once. And panic breathing. And although twice to spotting a pull-over spot to vom, no actual vomming eventuated.

I was going to stop by home to pick up my bag and roll into work with Dave or Logie, but DC was at hoe with sick kids and Logie was up the road when I turned off. I wound up having a cold shower (thanks Fee!) and taking C to school instead, and at 3pm that seemed like pure wisdom.

Incidentally, I weighed in at 75kg this morning. Good news! I was up to 80 just seven weeks ago. Gotta keep pushing!

37km   616m   1:26hrs


It was a touch-and-go forecast, so I was keen to find someone who was going to ride regardless of the sounds outside in the morning. Jim bailed on consultation with the BOM. Neil was racing cross on Sunday, but Henry was committed.

I tagged along with his crew: H, Geoff Little and Lee. Nice blokes all.

The roads were wider than the kind I usually ride, but the rolling hills once we got of the big tarmac and into the back of Yan Yean and Arthur’s Creek were beautiful in the early morning sunshine.

I’m starting to get that itch — to train more, to ride harder and get faster. At this rate I feel about three weeks off being able to start hitting the gas.

Catching up on the TdF with Eli.

78km   978m   2:58hrs

Super frosty roll with Graeme Pereira. Three layers (including socks, if you count over socks), winter gloves and glove liners, couldn’t keep hands and feet from freezing.

Still, it was good to be out and the morning was beautiful.

52km   979m   2:18hrs

Later in the morning, Fee found an awesome little café in Montmerency — not too far of the training route!

The new commute (work -> home) is around 18.2 km via High St and Bourke Rd, with around 300m vertical gain.
Not too bad.

I turned off too early on the way in and came in via the Yarra Boulevard. *sigh* Oh well.

All up: 40.5km   545m   1:30hrs

With the weather forecast promising rain, hail and strong wind we planned on an ergo session in the garage followed by coffee, but when Neil arrived the rain had yet to materialize so we decided to make a break for it.

32.4km  569m  1:30hrs


Mostly the hard-core crew out in the 3º fog this morning. Or at least it seemed that way from off the back. I eventually lost contact on the front of Mt Pleasant and the deal was sealed on the dark descent where I had to take it easy, following the double white line by the light of my front flasher.

I briefly considered not doing the bunch ride for a few weeks, until I got a least a few turns of the pedals into the legs, and then remembered that it’s no good sitting around waiting to get fit before starting training.

38km   615m   1:39hrs


Footnote: it takes about 20 minutes at friggin’ easy pace to get to the meeting spot. Bit better than the 45 it used to.

6 Deadlift @ 70kg
6 Bent-over one-arm DB row @ 12.5kg e.s.

6 Bulgarian split squats (front rack) @ 20kg e.s
6 Turkish get-ups e.s. @ 16kg KB

15 Bastards @ 12.5kg DBs (target was 30 for time but form broke down)
= 8:34

100 Air squats
= 4:32

First ride from the new house in Viewbank. First ride since Eli’s birth two and a half weeks ago.

The Mt Pleasant loop, beginning from home is 28.5km long. With a cold start it’s breakfast re-introducing and leg burning from the gate. With a heavy tum, gummy lungs and lazy legs it took an hour and 12 minutes. Which gives me two nice, tidy goals:

The home loop in under an hour.
Get down below 74kg again (I’m currently 78).

28.5km, 512m, 1:12hrs.



July 2015

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