Archive for October 2015

Run 3:00 (treadmill)

3 x 6 Bent-over row e.s. @ 20kg DB

6 DB Suitcase deadlift @ 40kg
6 DB Rack squat @ 40 kg

20 One-legged Romania deadlift e.s. @ 15kg

50 Burpees = 6:27

60 One-arm DB Swings @ 15kg, alt hands every 10

5 DB Push-press @ 15kg DBs

2 x 20 Double-crunches

2 x 10 Reverse DB lunges e.s. @ 10kg DBs

Run 5km — from Sheraton Denarau Villas to Nandi Port and back.

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There’s not much to describe, and no pictures, but it’s worth noting that I walked out with wobbly legs and screaming lower abdominals.


A nice, hard hit-out before cutting home in time to drop Claire off at school.

It was nice not to be blown out the back. It was even nicer to be third to the top of Pony Club (no Stalder) and clock a PR for that baby.

36.8km   1:18hrs   610m

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Two things before we recap today’s ride:

  1. I’ve started doing Pilates, with the aim of finally addressing some of the muscle imbalances that cause me pain in the second half of Chain Reaction, and that almost certainly are holding me back performance wise. It’s both frustrating (tiny movements through tiny ROMs that are, nevertheless, wickedly hard), and illuminating. I have all kinds of messy recruitment patterns, and the glute strength of a teenage girl (apparently).
  2. I’ve been commuting 2-3 times a week, all CX. It’s fun, it’s a great mental break between home and work, and, most days, it’s easy to hit the hills and single track hard — which transfers well to road riding.

Ok, so, that’s what’s been going on. This was supposed to be just a gentle Sunday roll with DC on his return from Bali, but we wound up hitting some decent climbs, and doing some respectable times up them. In my first road ride in a while, I was pleasantly surprised at how some of the climbs I usually think of as ‘always tough’ were now ‘discretionarily tough’; meaning I could set my own pace and push as much as I wanted.

There was a little half-wheeling, and though I’m not going to pretend DC couldn’t have dropped me at will, I wasn’t shooting out the back like usual either.

The final sweetener was coming home and finding I’d set a PR on my favourite benchmark: the full Antoinette/Mt Pleasant TT, which I’d done as a sneaky extra loop before meeting Dave.

69km   2:52hrs   1,430m

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I met up with Andrew Logue for a free-form exploration of trails along the Plenty River and Westerfolds Park. Though we probably weren’t ever further than 20km from home, it felt like we were in the middle of nowhere most of the time.

We hit a number of 10%+ climbs, some sealed, most not, and I learned that skinny little CX tyres don’t have anywhere near the bite of a MTB tyre. When the cadence slows, the gears are higher, which means getting out of the saddle. But once the speed is that low and the torque that high, traction is almost always going to go. The solution is to hit every climb like an attack. Keep the speed up, suffer the pain and push on to the top of the climb at maximum effort.

It’s got to be good for the legs and lungs.

54.7km 2:54hrs 1,023m

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October 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