OK GO!

Posts Tagged ‘tempo

1 x 14 Squat @ 38kg [12+]
1 x 15 Floor Press @ 35kg  [12+]
1 x 9 Pendalay Rows @ 30kg [12+] — Fail: tempo
1 x 8 Press @ 30kg [12+] — Fail: tempo
1 x 2 Pull-ups [5+] — Fail: concentric
1 x 12 Deadlift @ 75kg

3010 tempo on all

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.

7:00 AM

Tempo

16.7 km @ 90%
MTB on the road: Footscray – Williamstown Beach
31:10
GPS data

Food

  • Kangaroo, apple, apricot, a few grapes, macadamia nuts
  • Grilled salmon w a couple of veggies
  • Coffee
  • Lots of fruit, three saussage rolls
  • Big plate of salad, three satay chicken pieces
  • Roast chicken, salad, carrot, celery tzatziki
  • Fruit salad, three small date piklets, berries & yoghurt
  • Coffee
Tags: ,

M
Bike

32 km (20 mile) tempo
Speed up toward the end, don’t slow.

1:09:30
Danger Mouse, DJ Shadow

Food

  • 3 eggs scrambled w olive oil, 1 pear, 1 apple
  • Coffee
  • Grilled fish w salad & chips
  • 1 TimTam
  • Hot cocoa, 1 strawberry
  • Tea
  • Roast chicken w veggies & olive oil
  • Hot cocoa
  • Orange, two hazelnut shortbread biscuits
Tags: ,

A.M. Bike / road / interval

3 x 1,600 m efforts; (one in 53:12) during commute

P.M. Bike / road / tempo

21 km / 34:00

Food

  • Oats w protein, nuts, apple [4/2xFat]
  • Coffee
  • Gnocci & ratatouille, beer :X
  • 1 slice of Ben’s going away cake :X
  • Chicken mingion w veggies + nuts [4]
  • Oats w protein, small apple [2]

Bike / CFE / Tempo

30 minutes
80% for the first 15 minutes
90-100% for last 15 minutes

~17 km

 

So…
Busses, traffic lights, and traffic made things a little splintered and kept the second half more sub-maximal than I would have liked but I pushed as hard as I could within the little rivulets of steel on wheels and now I feel … well, smoked is probably a pretty good adjective.

We were up pretty late, not hitting the hay til nigh on 2 a.m. Fee came in and woke me up at 6:00; she was exhausted and Claire was unsettled and not taking the bottle. With some fresh patience I got up and fed the little mite, had breakfast and headed on in.

Food

  • Oats w nuts, protein and blueberries [4/2xFat]
  • Coffee
  • Pumpkin soup, apple, sardines, nuts [4/2xFat]
  • Tuna, nuts, 2 mandarins [2/2xFat]
  • Risotto, protein drink, nuts :X
  • Cinnamon slice (3 pcs), tea :X
Tags: ,

November 2019
M T W T F S S
« Oct    
 123
45678910
11121314151617
18192021222324
252627282930  

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

Archives