OK GO!

In the right direction

Posted on: Wednesday November 25, 2015

I went to bed excited for this one, with a plan for how I wanted to ride the loop tomorrow. Bonds Road at 85% to kick the legs into gear. Steady to the KOM line, and all out from there to the end, fireworks or no.

This morning was the first time I’ve ridden the loop in control; with enough strength to ride each hill to the top and take the dips as recovery. Until now it’s been a paced ride the whole way, or burning on other peoples’ pace — up or down.

I bagged a PB on the KOM segment by a good :12s, despite losing a few seconds caught behind a slow descender on the downhill. The icing on the cake was PBs for both Bonds Rd and Pony Club in spite of not being full gas on either.

IMG_1450

37 km   628 m   1:18 h
https://www.strava.com/activities/438719891

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November 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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