OK GO!

Amy’s Gran Fondo

Posted on: Sunday September 20, 2015

I’ve been recovering from a nasty chest infection for a week or so now, but a few little jaunts to work and back have been enough to tell me that I’m not ‘back’. Not wanting to bury myself, I figured I’d roll with the bunch to Apollo Bay, grab a coffee and then roll home solo. Plans changed however, when I got swept through the corner at the bottom of Skene’s Creek with the bunch. That was enough of an excuse to ‘just ride to the top of the climb’. I took it super easy. At the top, I figured it was just a matter of finding a decent group to hide in and I was as good as home.

With a couple of AGFs under the belt now, I learned the lesson of the plateau and stayed with a good sized bunch. With the help of a few switched-on riders in Ray White kit, we managed to get good rolling turns rolling almost all the way to the final climb. All the way up that sucker I thought I was going to pay for the effort the next day, I felt that under the weather. I just sat and spun granny gear all the way up, but those who passed me were panting hard, by and large. Many were stopped on the side of the road, one guy with less than 100m to go.

Along the G.O.R., I’d worked to stay on the tail of bunches that could offer some protection, but I didn’t feel like I was going hard by any measure, and certainly nowhere near as hard as previous years. Still, Strava reckons I got to the bottom of Skene’s Creek a solid 2:00 faster than my previous best. Go figure.

121km   3,271m(?)   4:25h
https://www.strava.com/activities/390964052

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September 2015
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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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