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Posts Tagged ‘cycling

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.

Farnsworth/Van Ness Loop

30km / 55 min including six times up the Farnsworh hill.

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Met Neil at 6:30 and headed out to do the Mt Pleasant loop we weren’t able to fit in the last couple of times. It was 9° when we rolled out, 7° in the misty hills before the day bloomed, beautiful and warm, and after a solid night’s sleep I was full of labrador enthusiasm and bounded at the early hills. By the 45 km mark I had legs of wood. Not cracked, not blown, just snap-less. Uh oh. I downed my get-out-of-jail-free Gu and it had the desired effect.

In total, the loop accumulates almost as much climbing as the old King Lake circuit and can be extended to be almost as long without ever falling back onto the drudgery of main roads to get there. Not only that, it stays within emergency bailing distance of the city. Anyway…

You might say I’m too tired to write this up properly, or you might say I’m too lazy. Either way— zzz. Here are some pictures:

P4170008

P4170024

Time: 03:57:52
Distance: 94.80 km
Elevation Gain: 1,299 m

Avg Moving Speed: 25.1 km/h
Max Speed: 70.1 km/h

Map and detailed numbers

Up at 5:15. Straight into bike gear. Shovel a bowlful of muesli down the hatch. Shoes, gloves and out the door into the last minutes of night before the pre-dawn light bleaches the few remaining start away.

With just Jim, Neil and I on the trails I almost teared up. Partly from the ‘old times’ memories, partly from the familiar kick to the egonads that comes with eating their dust; watching them tussle up the hill into the distance.

We put away a good 40-45k and a coffee before work and talked about getting some road miles in one morning later next week. Jim and I pencilled in some dirt time out at Smith’s Gully this Saturday too, which I’m looking forward to.

When I got to work it was five minutes earlier than I needed to be. Five minutes to catch up on email, right? Pfft! Five minutes of 12.5kg bastards! Christ. 50 of those are going to hurt but I’m going to do whatever I can to bring them back because when I did get back to my desk, I came back to this: Old Guy Power.

Footnote:

Two funny things happened regarding our bikes today:

  1. Transiting between two trails along the Boulevard we were passed by a road bunch. I checked the down tubes as the passed, all of the beautiful. Trek TTX. Time. Time. Look. Parlee. Look. Colnago. I turned to comment to Neil, ‘Expensive bunch!’, and as I turned, I saw their bikes and remembered. Oh.
  2. Transiting back along the same Boulevard, a pair of roadies coming back towards us. Jim and Neil shot up over the curb and into the train. Just as I joined them I hear one of them exclaim to the other from across the road, ‘Three Baums!’

Jim, Neil

Time: 02:41:23
Distance: 45.41 km
Elevation Gain: 411 m

Map and data

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Neil and I met on the corner of St Vincents’ Hospital at 6:30 a.m. to roll a conversational loop around the Mt Pleasant loop

WYMTM

WYMTM

Moving Time: 03:15:21
Avg. Speed: 24.5 km/h
Max Speed: 69.6 km/h
Elevation Gain: 1,164 m

Avg HR: 131 bpm
Max HR: 181 bpm

Map and data

Getting up with the clock reading 5 is starting to feel normal. Slipped out of the house like a ninja and met a vastly diminished (I’m told) Somerville Road bunch. Six became four when two split to wind out some longer miles along beach road. Wanting to know the local circuit, I stayed with the the men who had wives and children to get back to.

The rain held off for most of the ride and though the pace wasn’t challenging, the Farnsworth Ave hill repeats (numbering five) were enough to remind me of Charmichael’s advice on pre-training snacks. “The most important aspect of any pre-training food is that it be out of your stomach by the time training begins.” This time I wasn’t giggling.

We beat the rain back to the start point atop Somerville Road bridge, but without even an hour elapsed I settled into a rhythm out to Williamstown through the soft drizzle, sighted the Bay and pushed hard and homeward.

Willi

Time: 01:22:52
Distance: 35.32 km
Elevation Gain: 217 m

Avg Speed: 25.6 km/h
Avg HR: 144 bpm
Max HR: 181 bpm / 92% / z5.2
LT = 162

Moar numbers.

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Moo

Get up and slide through the pre-dawn bayside streets, yawning and readying for the daily bustle.

Meet JP’s very mellow bunch and rolled long, easy, swoopy laps of Albert Park lake while balloons floated over the city and the sky tried on a succession of pale morning hues.

Spear into the CBD and devour eggs, bacon and the best mushrooms you’ve ever eaten – grilled under rosemary and olive oil.

Go to work happy.

Rolling time: 01:52:38
Distance: 47.20 km

Avg HR: 116 bpm
Max HR: 158 bpm

Moar numbers.

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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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