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Posts Tagged ‘TimeTrial

M
Bike

After a week off…

TT to Neil’s house and back
CFE: 40km time trial.

Notes
My place to Neils – and back – route as prescribed by the Garmin. Crazy back roads on the way there. Crazy misdirection and second guessing the machine on the way home. Possibly themost convoluted route ever, and because of the backtracking and slowing to read street signs it was far from a true ITT, but it was a good hard tempo in the wind and fun to be back out on the bike, cutting through the night.

GPS data.

Tags: , ,

Bike: TT (mtb)

CF: Rest day / CFE: 30k TT (LC)
Westside Loop

Time:

1:01:17

 

Notes:
First benchmark TT. No warm-up, MTB on CrossMarks @ 40 psi. Steady southerly wind, minimal traffic or intersection interference.

Let's go to work with me 023

Food

  • Apple, pear, WPI, almonds [4/4/4]
  • Coffee
  • Tea
  • Eggplant, sardines, almonds, egg, strawberries [3/2/3]
  • Two divorce cookies [0/4/1]
  • Tea
Tags: ,

Bike / MTB / TT

Basically…
ITT home. No record of time or speed, got held up far too many times at the lights but then slipped through and down the off side of the railway line, racing a freight train to the river. Crossed its tail and onto Forrest before the traffic and deep into the ITT groove all the way home. ‘Tis good.

 

So…
Some issues with cramping after these latest efforts. What’s missing in the diet? Can’t wait to get a massage on these pins.

Food

  • Oats w protein, almonds and blueberries
  • Coffee
  • Pumpkin soup, sardines, pear
  • Coffee
  • Apple, tuna, nuts
  • 3 egg omelette w veggies, nuts and olive oil
Tags: ,

Bike / Road / CFE: Interval

A.M.
20 min at 80%

P.M.
30 sec on / 15 sec off x 8 rounds
Recover: 3 minutes
Then: 6 minute TT

Intervals

 

Food

  • Oats w pear, nuts and protein [4/2xFat]
  • Coffee
  • Big tofu salad w olive oil and nuts, mandarin [4]
  • Mandarin, plum, nuts, 2 eggs [2]
  • Spaghetti bolognaise :X
  • Butterscotch pudding :X

Bike / road / TT commute

Basically…
Tempo to work, time trial back. Times are auto stop/start trip times, not running clock times.

There:

0:41:00 (tail wind, quite a few reds)

Back:

0:39:21

 

W

Exercise Sets/Reps/Dist Weight/Time
Front Squat 5 reps 50 kg
Front Squat 5 reps 55 kg
Front Squat 4 reps 60 kg (fail on the 5th)
Front Squat 2 x 5 reps 57.5 kg

 

So…
Without a rack, all weights had to be cleaned before the squatting could begin. Some of the early ones were u-g-l-y, but the last one felt perfect. Strong pull, deep, solid catch and straight up – no compressing after the catch.

Food

  • Muesli w/fruit, nuts and cottage cheese
  • Coffee
  • Plum
  • Tuna
  • Mushroom soup
  • Banana
  • Nectarine
  • Cherries
  • Mushroom omelette with avocado and salad
  • YoYo biscuit
  • Nuts

Bike / road / time trial commute

Basically…
Hard time trialling along the three straight roads on the commute route, rest between. Heavy bag is just ‘extras’.

Time:

0:44:00

Bike / road / commute

Basically…

There (3 x TT efforts on the long straights):

~0:43:00

So…
Mild headwind the whole way, sloooow roadwork traffic and every, single, red, light there is and still under 45 isn’t so bad.

Food

  • Muesli w/raspberries
  • Green tea
  • Nori
  • Apple
  • Turkey, cranberry and spinach Turkish
  • Fajitas
  • Nuts

April 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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