Posts Tagged ‘ITT

On the trainer, 43:15 (5th from top) 43:14 (4th from top), flywheel pressure at contact + 12 half-turns:

Ride 8km at 5-7bpm below LT (tempo).
= 16:43.5 15:43.6

Avg speed: 28.7 30.5 km/h
Other details at Garmin Connect and in a slightly botched format on Strava.

Commute: ~ 28 km / ~188 m / ~1:20
Totals for today:  ~36km, ~1:46

Good news! Base training has netted me a 1:00 or 1.8 km/h (6.2%) gain in aerobic performance.

Now let the hurting begin.

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.


16.7 km (10 mile) Time Trial

31:12, two seconds slower than my  my last 16 km tempo at 90% … interesting!

GPS data (check HR v Speed ;)

Go check out Moody’s blog, it’ll remind you that training isn’t a painful slog. It’s what makes you feel alive.


  • Large tin of tuna, nectarine, coconut milk
  • Coffee
  • Nectarine
  • Veggie salad w tinned salmon + honey mustard sauce (can)
  • Coffee
  • Sardines, coconut milk
  • Spaghetti bolognaise (yep, the pasta kind)
  • Tea
  • Coconut milk, nectarine (PWO)
  • Lemon water
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3×5 Back squat
3 @ 70kg
3 @ 80kg
3 @ 85kg



Time trial
9km ITT home from Pete’s. ~20 min with just a couple of red lights.




The squat workout was really rushed as I was eager to get home and help with Claire seeing as the girls had been away the night before. Three warm-up sets at 50 and 60 before starting on the work.

The depth felt iffy on a couple and the drive never felt completely smooth and natural. There’s a definite forward movement out of the hole that needs correcting, but happy to make a 5kg jump this week.

The bike was just a hard-ish ride home from Pete’s. Not enough juice in the legs after the squats to make breathing a real challenge, but hard enough. Spent some time stretching and on the roller before bed.

Food [P/C/F]

  • Rolled oats w/WPI, nectarine, macadamias, cinnamon [5/4/8]
  • Coffee
  • Left over chicken & veggie stir fry w rice + macadamias [3/4/6]
  • Nectarine, two small carrots, sardines, macadamias [2/2/4]
  • Chicken kiev, veggies, olive oil [4/4/6]
  • Scrambled eggs (2), ham, olive oil, nectarine [2.5/1/2.5]

I’m trying to record honestly what my eyeballing is most likely to equate to, block-wise. Not always zone, but typically leaning heavier on the fat and protein than the carbs.

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Bike / MTB / ITT commute

CFE calls for a 20km TT, the commute is 17.


~0:30:00 incl. waiting for trains and traffic lights


I blasted to work as hard as I could until I got to the bottom of Pilgrim Street and found Yuki on his back in the middle of the round about! Dewey roads and slick commuto-tyres had claimed another victim. I trundled with him the rest of the way.


  • Oats w protein, nuts, 1/2 banana [4/1.5xFat]
  • Coffee
  • Paleo-Zone megasalad! :D [4]
  • Tuna, nuts
  • Spaghetti bolognaise, protein shake
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It’s a rest day on the main site but I had 45 minutes spare and encouragement from Jim. Too good an offer to turn down and it’s always interesting when we get together.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3 x 5 reps es 22.5 kg
Roll-ups 3 x 10 reps 0 kg
Swiss ball Renegade Rows 3 x 5 reps es 5 kg
Med Ball Jumping Lunge 3 x 10 reps es 6 kg
DB Swing, Press, Lunge 3 x 5 reps es 20 kg
Med Ball Pushups 3 x 5 reps 0 kg


A hard ITT back home after work. Bike commuting is good!


  • Oats w apple, protein, nuts
  • Soup, nuts, protein
  • Beef strogahnoff w huge amount of pasta :X
  • Tea

Not such a good day on the food. Neither Paleo or Zone.

Bike / road / commute

ITT home
Not you-are-on-the-way-to-destruction hard, but fast enough to come close to record time with an unfriendly wind and only moderately good traffic lights.




Thanks to Gym Jones for this little number.

“Developed by Pat O’Shea in 1969 and refined during the two following decades. Typically an IWT session involves a set of 8-12 reps of an “athletic lift” immediately chased with two minutes of free exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds.”



Exercise Sets/Reps/Dist Weight/Time
Hang Clean 12 reps 45 kg
Step-up 24″ 2 min
Rest 2 min
4 rounds

Rest 5 min
Front Squat 10 reps 45 kg
Skip 2 min
Rest 2 min
4 rounds

Rest 5 min
Pull-ups 8 reps 0 kg
Push-ups 8 reps 0 kg
Knees-to-Elbows 8 reps 0 kg
Double Crunch 8 reps 0 kg
Run 1 min
3 rounds

Rest 5 min
Press 1 rep 40 kg
Press 10 reps 20 kg



Interesting stuff. The first round of hang cleans I miscalculated and loaded the bar with 50 kg instead of 45 which made it very hard to regrip and maintain form. Fixed that one up pretty quick.

In all other regards it’s entirely manageable; which is probably why it comes as such a surprise when you come out the far side of it, sit down and realise just how tired you are. The rest makes for a kind of enforced pacing.


  • Muesli w/protein and fruit
  • Coffee
  • Nuts
  • Dried apricots
  • Beef burgundy pie
  • Nuts
  • Apple
  • 4 egg scrambled eggs

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