Posts Tagged ‘Intervals

4:00 @ 8/10 RPE
3:00 Recovery (3/10)

55:30 including warm up and down.

Strava link

3:00 Steady Effort Power Interval (i.e. Zone 4 / above threshold … but don’t blow)
3:00 recovery
3:00 SEPI
3:00 recovery
3:00 SEPI
3:00 recovery
8:00 rest


Strava link

And then a really easy commute.

Abortion is a contentious issue. It’s a swift and brutal end to a fledgling session. Then again, some argue that an interval that couldn’t maintain target heart rate was never really ‘alive’ to begin with. Me? I’m going to defend my right to choice on the ground that when Zone 3 feels like a fight to hold on to the tail end of a bunch — just to keep the little number north of “2.9” it becomes suddenly clear that I should decide what to do with my body. And that decision is get some more rest. Ungood sleep the past couple of nights.

On the positive side, climbing out of bed at 5am is getting to be less of a shock to the system.

12:00 Z3
6:00 Recovery
Aborted after the first effort.


Ice bath. 25 min @ 1x bag of ice in water just deep enough to submerge straight legs.

ANZAC Day trainer session with Neil

It’s been wet this week. Really wet. Just after I committed myself to getting up hella early and flogging myself at the back of the NRR bunch in the rain, I called Neil to discuss logistics and, after a spontaneous rethink, we settled on an ergo session and breakfast. It rained buckets in the time we would have been on the road, which was satisfying, the extra sleep didn’t go astray and breakfast was one of the best I’ve had in this fair city.

Here’s the session:
15 min E1
2 x 10 sec sprints, 2:00 recovery (minus the efforts)
2 x 10 sec max cadence, 2:00 recovery  (minus the efforts)
4:00 recovery
5 x 1:00 ITT, 1:00 rolling recovery
10:00 E3
5:00 rolling recovery
10:00 E3, change up every :30 sec of the last 2:30.
10:00 rolling recovery

After the second last ITT effort I accepted that the spews were going to catch me. It was just a question of whether I risked rolling an ankle on my way to the garden or if I stayed on the bike and just tried not to get any on myself or in the house. It wound up not happening somehow, but it was close.

Strava link


10 KB C&J e.s. @ 16kg KB
10 KB Swings @ 16kg KB
10 x Suitcase deadlifts @ 2 x 16kg KBs
2 x 10 Rack squats @ 2 x 16kg KBs
2 x 10 Jumping 1/4 squats @ 2 x 16kg KBs

Wait, I guess that means not in the cave by very definition.

Regardless, on the trainer:
3 x 10min : 3min with the work done at or about LTHR.

There’s the kicker. It’s at or about. Below feels pretty easy for 10 min, above is HARD, but I’m not sure that’s the point. With muchos thanks to Neil gifting me a spanking new training wheel I now have two less excuses not to hit up the trainer. The first is the skewer change. The second is burning quality rubber against a steel drum. Believe it or not, they’re about equal psychic weight.

There’s barely a week left to go, so the next session or two will be have to meet the criteria of either short and hard, or long and involving dirt.

15 min warm-up, then two sets of:

3:00 Steady effort power interval
3:00 Recovery

8:00 recovery between sets.

8:30 AM


CFE: Long intervals: 2 x 12 min, 2 min recovery

  1. 6.23 km / 31.2 km/h
  2. 5.78 km / 28.9 hm/h

GPS data

5:00 PM


Snatch drills, OHS
3 @ 42.5 kg
2+1 @ 47.5 kg
3 @ 47.5 kg
5 @ 42.5 kg


3 Snatches @ 30 kg (Rx: 42.5, and previously 32.5 kg)
15 Overhead squats
400m Run
x 5 rounds

= 17:30.7

  1. 3:21.0
  2. 3:35.3
  3. 3:28.7
  4. 3:33.0
  5. 3:31.2


Long intervals along the river before work were great. A little gravel, a little path-side singletrack and a little water make for a much nicer session than anything done on the trainer.

The afternoon’s workout was cause for butterflies with the legs already slightly toasted. I decided to be smart and scale down to 30 kg – five rounds of three and fifteen overhead sounded rough. It was, but it was also completely unbroken. 35 is definitely doable, and I might’ve gone for that weight had I known it was the weight I’d used for previous Nancies. 42.5 would have made for a long and sketchy workout, but … it’s not outside the realm of possibility. On the other hand, 17:30 is pretty much bang on my 35 kg Nancy PR, even with the snatches. That’s good. >:)


  • 3 eggs, 2 carrots, macadamia nuts
  • Tea
  • Vietnamese coffee (inc. sweetened condensed milk)
  • Big chicken, veggie & tofu laksa
  • Ricottta hotcakes with mapel syrrup and poached fruit (oops)
  • Macadamia nuts, apple
  • Organic chicken pie w veggies
  • Apple pie w cream
  • Tea
  • Macadamia nuts

Food wasn’t quite to plan – Christen offered to make us all Viet coffee the oldschool Viet way and I didn’t want to be a dick and say no. At lunch I saw ricotta hotcakes and figured they’d be ricotta hotcakes (savory) with poached fruit, but they turned out to be regular hotcakes with mapel syrrup and sugar syrrup-poached fruit. Oh well… Very yummy anyway.

I seriously had very little left in the tank on the ride home, and walked in the door to the smell of Hook & Spoon pie. Backed up with Hook & Spoon apple pie (just a little). Can’t say no to that, gotta keep up family relations and all ;)

4:45 PM


3 x 7 Floor press e.s. @ 20 kg
5 x 3 Split jerk (alternating split)

  1. 42.5 kg
  2. 45 kg
  3. 50 kg
  4. 50 kg
  5. 50 kg

7:00 PM


Bar muslce ups (scaled to pull-ups + dips)
Parallet clapping push-ups (scaled to floor clapping push-ups)

Time: 9:21.8


4 x 2 mile repeats

4 x 2 miles @ best possible pace.
Don’t slow more than 5 sec per set. Foul = 3:00 isometric squat.
2 min recoveries.

  1. 7:00 / 27.4 km/h
  2. 6:50 / 28.1 km/h
  3. 6:50 / 28.1 km/h
  4. 6:34 / 29.2 km/h (Grr!)

Split details are broken across two entries: one, two.
Last time: August 20 2009


Floor press was just fine and dandy. Jerks were about what you’d expect from a movement I haven’t ever given regular attention to. I tried to keep my form quick and tight, but it was lacking in the later sets (lumbar hinge fault).

After dinner I ran down to the park for “Thirteen”, which sounded like it would be easy enough with subs. The truth is that although my pull-ups were strong (chest to bar), my kip is wild, untamed and difficult to keep going efficiently. Really got to make sure I do more of these. Really need a bar in my backyard again. So I subbed CTB pull-ups and bar dips to sternum as best I could. I figured that the clapping pushups would be broken but decent. What I didn’t factor was how tough the bar dips would be on the shoulders and triceps, so I swallowed my pride and did regular push-ups … in broken sets. Still, it’s not a bad one. It “feels” gymnastic for sure – riiight in the top of the triceps, below and behind your shoulder. ;)

Run back, change shoes and set up the bike trainer.

Interval 1: 27-28km/h steady. Interval 2: 28-29km/h, buuuurn. Interval 3: … wait. Workout over? Crap. Reset the Garmin, check the workout. Edit. Save. Reset. Restart. Interval 3: 27-29 km/h struggle to get back into a rhythm with shot expctations. Interval 4: Stare at the computer. Find a quiet place inside. Get nice and comfy in the pain cave and work hard on stifeling any and all thought. The computer will tell us when it’s time to stop. 29+ all the way through. No music tonight.


  • 2.5 egg omelette, macadamia nuts, coconut cream
  • Chai tea
  • Big salmon and veggie salad w mint, rosemary, spinach, onion, carrot, broccoli, cauliflower, olive oil etc + coconut cream
  • 3 chicken drumsticks w veggies + olive oil
  • Coconut cream, macadamia nuts, 1 carrot, 1 white peach
  • Decaf tea

8:00 AM


7 Turkish get-ups (each side) @ 17.5kg


1:00 Man-makers @ 20kg dumb-bells (no row)
1:00 Double-unders
x 5 rounds

Score (MM / DU):

  1. 7 / 62
  2. 5 / 45
  3. 5 / 41
  4. 4.5 / 38
  5. 3.5 / 34


Row 500m:
1:35.7 @  35spm  @  398.8 Watts average


Handstand practice


TGUs were hard enough to require focus and good breathing.

Pete’s 10 minute killer was big improvement over last time. The better man-maker scores can be attributed to the lack of the renegade rows, but the DU scores are up by ten per round on average.

The row finally rids my sidebar of a mysterious but horrible lie. There’s no way I ever rowed a 1:28.9 500m, and I’m confident in calling this a legit PR. Felt good almost all the way through, and a full two seconds faster than Pete’s. I guess it’s awwwwn. ;)

Handstands, as usual, need work.


9:00 PM


Back Squat 3 x 3 @ 70 kg (high bar, A2G)

CFE – Bike: trainer

4 x 5min:3min intervals

  1. 2.50 km
  2. 2.59 km
  3. 2.61 km
  4. 2.71 km

Full data log at Garmin Connect


Squats were good. More challenging than expected until I realised my old numbers are low bar. High bar feels more natural and more widely applicable. Dan John’s cues from his From the Ground Up are very useful:

Now, lower yourself down. How? Well, I teach young lifters to think that their feet were stuck to the ceiling and they would have to pull their butt to the ceiling. Sure, an odd image, but it works. What people discover at this moment is a basic physiological fact: the legs are NOT stuck like stilts under the torso. Rather, the torso is slung between the legs.

Intervals are starting to feel “normal”, which is nice. Note that “normal” doesn’t denote any absense of “painful”.


  • Two eggs, handful of almonds, a little chicken, a strawberry and a mouthful of coconut milk
  • Coffee
  • Big chicken salad, 1/2 a cup of coconut milk
  • Big handful of almonds
  • Apple
  • Coffee
  • 1.75 home made pita pizzas (chicken and avocado, ham/cheese/tomato
  • Tea

Mack’s 20:10

20 seconds on, 10 seconds rest for 8 km (5 miles)

Time: 18:21
Splits etc here.


That was … painful.


  • Chicken, almonds, 4 small oranges, 1 kiwi fruit
  • Coffee
  • Chicken Caesar salad
  • Salmon w ginger butter and veggies
  • One of Fee’s bread & apple mini puddings w orange butterscotch sauce
  • Chai tea, 1 piece hedgehog
  • Hot cocoa

September 2020

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

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


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