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Posts Tagged ‘withHenry

It was a touch-and-go forecast, so I was keen to find someone who was going to ride regardless of the sounds outside in the morning. Jim bailed on consultation with the BOM. Neil was racing cross on Sunday, but Henry was committed.

I tagged along with his crew: H, Geoff Little and Lee. Nice blokes all.

The roads were wider than the kind I usually ride, but the rolling hills once we got of the big tarmac and into the back of Yan Yean and Arthur’s Creek were beautiful in the early morning sunshine.

I’m starting to get that itch — to train more, to ride harder and get faster. At this rate I feel about three weeks off being able to start hitting the gas.


Catching up on the TdF with Eli.

78km   978m   2:58hrs
http://www.strava.com/activities/353343069

I had two options to get some miles in this morning: ride with Chain Reaction in the Dandenongs at 7, or Kinglake with Henry and Wilko at 5:30 (ouch).

I opted for the latter because decent company on long rides is worth a lot. More than a sleep in at least.

I drove to the Rosanna Safeway just so that I could sleep until 4:30 instead of big hand pointing to twelve, and we rolled out from there at 5:30. By breakfast time we had a 75k under the belt at a decent tempo, mostly on main roads up and around the foothills that lead in toward Kinglake, but nothing intimidating. H was strong for a man at the end of a 350k week and on his fourth back-to-back day, but not unholdable. Wilko worked hard to keep the rubber band from snapping and did an admirable job.

On the way back into town H and I heard what sounded like Wilko’s rear derailleur getting intimate with his rear wheel, but it turned out to be the mother of all tec-screws making an all out assault on his rim. Luckily he was rolling alloy hoops.

After breakfast, when H declared the ride over (he needed to get back for domestic commitments) Wilko and I decided to hit up Mt Pleasant for some sneaky extras. If I’m going to get up when there’s a number four on the clock, I’m not coming home with less than 1,00s and 1,000s.

109km, 1,427m, 4:08
http://app.strava.com/activities/95510902

Run 5:00 on treadmill

10x
K2E
Burpees
DB Curls @ 12kg
Bench dips
Triceps push-down
Squat-walk-jump
Slam ball @ 8kg ball
DB Squats @ 14kg DBs
Biceps curls (I know!) @ 12kg
DB Press (seated) @ 14kg
Baseball cable
Swiss ball push-up / crunch

10x
DB Thrusters
Mountain Climber (2-count)
Box Jumps
Lateral bench jumps (overs)
Bench jump (overs)
Alternating mad ball push-up

Good fun with H, Arthur and Wilko in the Hotel gym at the W in Hong Kong. This has been a phenomenal conference with an amazing team. I’m pretty damng proud to work with these guys.


November 2019
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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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