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Posts Tagged ‘Boulevard

I know, it’s for TT bikes and triathletes but I was short on time and thin on sleep. I did run into Sarah and Whit, which kinda-sorta makes this a business trip.

Strong tempo over the rollers, maintain some effort through the downhills.

47.2km / 525m / 1:49

Strava link
Some familiar names on the ITT leader board by the way.

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A nice 50k or so with JP and the gang, cumulating in breakfast with Ann-Michelle. Good morning. Good people.

Started to feel it in the legs towards the end of the second lap. It’s good, because work is being done. It also indicates the need for more work.

So…

Crits on Sunday.
Something special planned for on Tuesday, with extras.
Next Saturday will be a big day out. Shooting for three times up a mound I know only by reputation: Donna Buang.

Totals: 64.1 km, 733 m, 2:24

Here comes the DOMS.
Do do do do

It’s alright.
La la la – la la la – la la – la la – la

Commute + a lap of The Boulevard and a short up and down Yarra St with Pete.
Recovery pace (ok, I stomped up Yarra St, but that’s a necessity).

I think we’ve successfully diagnosed the ‘tightness’ that has plagued Pete and been the cause of so many abandoned workouts (and a couple of rides).

It kicks in as pace lifts. It disappears after a hard hill repeat and recovery. It’s… The mystery ‘tight’ sensation is none other that of *drum roll* crossing the anaerobic threshold.

Totals: 32.7km, 489m, 1:51

I added an out and back lap of the Richmond section of Yarra Boulevard to my ride to work this morning. It leaves Victoria St pretty much opposite the office and winds down to the Victorian Guide Dogs Institute at the Chandler Hwy and makes for a nice little extension.

~ 42 km / ~425 m / ~1:50 min

Of which the Boulevard is 14 km / 236 m / :32 min.


September 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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