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Posts Tagged ‘30k

M Bike

30 km mini-marathon
GMBC’s Winter series Round 1

Time:

1:40:??

 

So…
Performance wise a bit of a train wreck, but good, wholesome fun. Botched the start, had a good tumble over the bars and took a couple of wrong turns but also had some shining good moments on the climbs.

Food

  • Oats w/WPI, fruit, almonds
  • Coffee
  • Apple
  • Chicken sandwich, apple, nuts
  • Tea
  • Roast lamb and veggies at Pete’s
  • Two glasses red wine
  • Butterscotch pudding w cream :X
  • Tea
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Tags: , ,

Bike: TT (mtb)

CF: Rest day / CFE: 30k TT (LC)
Westside Loop

Time:

1:01:17

 

Notes:
First benchmark TT. No warm-up, MTB on CrossMarks @ 40 psi. Steady southerly wind, minimal traffic or intersection interference.

Let's go to work with me 023

Food

  • Apple, pear, WPI, almonds [4/4/4]
  • Coffee
  • Tea
  • Eggplant, sardines, almonds, egg, strawberries [3/2/3]
  • Two divorce cookies [0/4/1]
  • Tea
Tags: ,

October 2019
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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: 24:05 (Feb 17)

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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