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Posts Tagged ‘withNeil

Not a long time, but a good time zipping around the refreshed You Yangs. Neil unpacked a bike whose brakes were in dire need of bleeding, so we climbed out of the stockyards and over to the … (think, damnit) flat bit. Without brakes Neil couldn’t descent too well, so to make it fair and fun I tried to ride the same – recalling Jeff yelling ‘no brakes’ from behind me at the approach to every corner. Good practice.

<a href=”http://www.flickr.com/photos/entyrity/6225341872/&#8221; title=”PA090003 by entyr, on Flickr”><img src=”http://farm7.static.flickr.com/6060/6225341872_294efba276.jpg&#8221; width=”375″ height=”500″ alt=”PA090003″></a>

The trails are in fantastic condition. Berms are pitch perfect and as solid as pavement. Everything is fast and furious and although we were only out for an hour and a half I felt it throughout the whole body. Mountain biking is hard. The week’s 12 hour is going to be … interesting.

Summary:

Distance: 27.47 km
Time: 1:33:25
Avg Speed: 17.6 km/h
Max Speed: 45.1 km/h
Elevation Gain: 439 m

Avg HR: 148 bpm / 76 %MHR
Max HR: 175 bpm / 89 %MHR

Map and all the numbers.

Met Neil at 6:30 and headed out to do the Mt Pleasant loop we weren’t able to fit in the last couple of times. It was 9° when we rolled out, 7° in the misty hills before the day bloomed, beautiful and warm, and after a solid night’s sleep I was full of labrador enthusiasm and bounded at the early hills. By the 45 km mark I had legs of wood. Not cracked, not blown, just snap-less. Uh oh. I downed my get-out-of-jail-free Gu and it had the desired effect.

In total, the loop accumulates almost as much climbing as the old King Lake circuit and can be extended to be almost as long without ever falling back onto the drudgery of main roads to get there. Not only that, it stays within emergency bailing distance of the city. Anyway…

You might say I’m too tired to write this up properly, or you might say I’m too lazy. Either way— zzz. Here are some pictures:

P4170008

P4170024

Time: 03:57:52
Distance: 94.80 km
Elevation Gain: 1,299 m

Avg Moving Speed: 25.1 km/h
Max Speed: 70.1 km/h

Map and detailed numbers

Neil and I met on the corner of St Vincents’ Hospital at 6:30 a.m. to roll a conversational loop around the Mt Pleasant loop

WYMTM

WYMTM

Moving Time: 03:15:21
Avg. Speed: 24.5 km/h
Max Speed: 69.6 km/h
Elevation Gain: 1,164 m

Avg HR: 131 bpm
Max HR: 181 bpm

Map and data


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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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