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Posts Tagged ‘cycling

This is exactly what I’ve been needing.

Long winding roads with some reasonable elevation. It’s barely an hour’s ride out of the CBD, but you could be in the middle of country Victoria anywhere for all you know.

PC100003

Neil, Ash and Jim were along for the ride, Ash with a set of fearsome legs at the end of a year that took in a Solo 24 Hour Worlds, Mongolia High Plains Challenge, Croc Trophy and Tour de Timor. I was off the back early on when the boys went up the road to play, but besides that I felt pretty good all day long.

119km / 1,861m / 4:30:00

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

Skirting heavy rain and thunder storms, I left Dee and Ryan’s housewarming to ride back to Benalla over the Warby Ranges. Long empty roads out there.

Time 02:20:58
Elapsed time 02:36:21
Max Speed 63.7 km/h
Avg Speed 28.3 km/h

I’m making the leap from Garmin Connect to Strava after a few recommendations.
Today’s ride details.

Tags: ,

A few of us from work rode down to the Docklands to smack some Melbourne Bike Share bikes around a 1km long circuit for charity.

Commute: ~ 28 km / ~188 m / ~1:20
Race: ~1km / 0 m / ~0:07:something

Here are Nick and Ben, who drove hard on my wheel in the TTT. Sadly, we didn’t win. But we did learn that MBS bikes turn like tanks.

On the trainer, 43:15 (5th from top), flywheel pressure at contact + 12 half-turns:

Ride 8km at 5-7bpm below LT (tempo).
= 16:43.5

Avg speed: 28.7km
Other details at Garmin Connect.

Commute: ~ 28 km / ~188 m / ~1:20
Totals for today:  ~36km, ~1:47

Feeling ok. A little tired, cough still lingering a little longer than I’d like, and a sore tonsil on the right hand side.

Thoughts utterly dominated by the idea of doing the Dolomites Cents Cols Challenge with Neil before turning 40. At an average of 200km and 4,500m a day (including five back-to-back 5,000m days), it’s roughly equivalent to doing the Three Peaks Challenge every day, for ten days. Suicide. Beautiful, beautiful suicide.

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.

Base period begins this week, so when the girls when out to visit friends, I vacuumed the place quick smart, chucked Inglorious Barsterds on the Mac and got on the trainer for a solid 1:17 before they got home.

It’s a start.


January 2020
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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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