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Posts Tagged ‘withLoguey

I felt tired and heavy from the get go. Never found a rhythm, never felt like I was boss of the legs.

When I got home I was very, very surprised to see I’d ridden my fastest time on the Official Peak Cycles Mt Pleasant KOM in two years. Can’t be too unhappy with that.

37.6 km   1:22 hrs   620 m
https://www.strava.com/activities/434561898

Last week we chatted about the idea of riding this loop in reverse so that it began with Neramin Gateway, which has always looked like an interesting climb.

It’s still gorgeous, and there’s big potential is extending it out to include Flat Rock, Dawsons or Alma roads, but I think it has a better flow the other way.

Jarrod came out to get some hills in his legs after doing much of his training this season by the bay. He was stronger than I think Logie or I expected and only faded toward in the final quarter or so. For my part, I was filled with thoughts of DC turning himself inside out up Kinglake. Knowing the training effect of that kind of shindiggery I made sure not to catch myself cruising on the hills.

84 km   3:21 hrs   1,354 m

Logies’ Strava will have to cover my GPS fail:
https://www.strava.com/activities/432776196

I met up with Andrew Logue for a free-form exploration of trails along the Plenty River and Westerfolds Park. Though we probably weren’t ever further than 20km from home, it felt like we were in the middle of nowhere most of the time.

We hit a number of 10%+ climbs, some sealed, most not, and I learned that skinny little CX tyres don’t have anywhere near the bite of a MTB tyre. When the cadence slows, the gears are higher, which means getting out of the saddle. But once the speed is that low and the torque that high, traction is almost always going to go. The solution is to hit every climb like an attack. Keep the speed up, suffer the pain and push on to the top of the climb at maximum effort.

It’s got to be good for the legs and lungs.

54.7km 2:54hrs 1,023m
https://www.strava.com/activities/405719897

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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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