Archive for August 2015

Just a couple of guys from work out for a Sunday roll this morning. Wilko (who I’ve barely seen since the REA restructure) and Nick, of the Developer Sales team. Nick was nervous about hills having only just recently moved away from Elwood and not having experienced anything steeper than Beach Rd.

We rolled a nice, relatively gentle loop out Doncaster Rd to Old Warrandyte Road, rollers all the way out to Yarra Glen and then back into Hurstbridge. Wilko had suggested Cherry Tree Rd, but I’ve been itching to ride up Flat Rock for weeks now.

Nick worked hard and had shown good legs all morning but looked to be running on vapour. I gave him a Gu and let the boys know I wanted to have a crack at the clock. I didn’t turn myself as inside out as I did last time, but banked a solid PR nonetheless. Well, I’m faster than I was last time when I stopped for a piss 100m in — not sure how fast that really is, but it’s a benchmark nonetheless. A truer indicator is that I’m only one second slower than Neil up that road as of today. I’ll need to find another two minutes and change to challenge DC though.

After that it was more of the same rollers all the way back to Montmorency for a coffee and then home again. Pony Club climb no challenge at all but Nick struggling, as I’ve done so many times, with an empty tank and those stem-staring eyes.

By the way, remember those ripped bibs from last week?
Here’s the damage seven days on:

81.4km 3:28hrs 1,336m

I’ve wanted to race (or at least ride) CX since about second year uni. When Shifter Dan put this Flanders up for sale, I couldn’t pass up the chance to grab a carbon-wheeled, disc-braked bike owned by the most fastidious mechanic in the city.

After week off the bike to put the sickness to bed, Neil took me in, out up and down the trails this morning. It’s great gobs of fun. Pretty much exactly like XC used to be, when suspension was short, tyres were narrow and pressures were high. Picking a line matters, and when you get it right you saaaail through the corner. Because it’s hard, it feels fast and fun.

A little kiss with a very abrasive tree meant a quick pit-stop back home to pick up some new bibs.

Neil and I discussing the finer points of bike philosophy.

We rode as far in as Richmond. It was a surreal feeling to be riding further and further ‘out’ along the trails, while getting closer to home. There’s so much goodness on my doorstep now it’s giggle-inducing.

68 km   3:13 hrs   729m

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Best guess is that the thing I’ve been laid up with for the past week is Slap Face, or Parvovirus B19. I haven’t been feeling “sick” per se, but I’ll wake up feeling like I need to go to bed and spend the entire day in a fog, aching for a nap.

“Parvovirus is a virus that lives in red blood cells.”

“May present as anaemia.”

Sounds about right.

As of this post, I feel about 75% good. Back to work tomorrow, but probably won’t ride or train for the rest of the week.

No riding this weekend.

Just the first signs of man flu. Hope to head it off at the pass.

Aimed for a quick 15x 1:00/1:00 session on the trainer but called it quits after just five rounds. Felt off colour and had zero power.

5x 1:00 @ RPE10 / 1:00 high cadence recovery

Just a lazy roll to work, and home again afterwards.

I was super tired yesterday — in a real mental fog. Sleep isn’t bad, but between Mae coming in for snuggles and Eli’s feeds it’s not unbroken. It’s nice to be active without the intensity today. We’ll see how the climbs home feel. Tomorrow morning is definitely on, the only remaining question is whether it’s on the trainer or on Mt Pleasant.

The new commute…
To work
20km / 160m / ~50min: https://www.strava.com/activities/360627404

18km / 270m / ~40min: https://www.strava.com/activities/357858557

Quick jog around the block
20 Deck squats

10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB

50 x Bastard complex @ 12.5kg DBs
= 26:08

August 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