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Posts Tagged ‘withWilko

Just a couple of guys from work out for a Sunday roll this morning. Wilko (who I’ve barely seen since the REA restructure) and Nick, of the Developer Sales team. Nick was nervous about hills having only just recently moved away from Elwood and not having experienced anything steeper than Beach Rd.

We rolled a nice, relatively gentle loop out Doncaster Rd to Old Warrandyte Road, rollers all the way out to Yarra Glen and then back into Hurstbridge. Wilko had suggested Cherry Tree Rd, but I’ve been itching to ride up Flat Rock for weeks now.

Nick worked hard and had shown good legs all morning but looked to be running on vapour. I gave him a Gu and let the boys know I wanted to have a crack at the clock. I didn’t turn myself as inside out as I did last time, but banked a solid PR nonetheless. Well, I’m faster than I was last time when I stopped for a piss 100m in — not sure how fast that really is, but it’s a benchmark nonetheless. A truer indicator is that I’m only one second slower than Neil up that road as of today. I’ll need to find another two minutes and change to challenge DC though.

After that it was more of the same rollers all the way back to Montmorency for a coffee and then home again. Pony Club climb no challenge at all but Nick struggling, as I’ve done so many times, with an empty tank and those stem-staring eyes.

By the way, remember those ripped bibs from last week?
Here’s the damage seven days on:

81.4km 3:28hrs 1,336m
https://www.strava.com/activities/380485102

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Words to come…

94km  1,530m  3:40hrs
http://app.strava.com/activities/99183435

Mt Buller ascent: 1:03

Words to come…

69km  869m  2:18hrs
http://app.strava.com/activities/99183440

I asked Neil if he could cook me up a route that would net me about 120km and 2,000m of vertical for the day, and he didn’t disappoint.

With a little help from GPX Reader and a cue sheet from Neil, Wilko and I set out to slay our legs. I secretly also hoped to finish the ride without reaching for a gel, or for eating more than a regular breakfast and a supermarket issue nut bar. Mission accomplished with the help of two 600mL bottles of Endura.

The forecast was for a 50% chance of 1-4mm of rain. It wasn’t raining when I left the house and I considered not wearing rain booties, except for that I knew there’d be puddles. I also considered leaving my rain jacket at home, but then I thought about the southerly breeze and figured that I would wear it to keep the wind off until I warmed up. It started raining about 10 minutes into the ride, and stopped about five hours later, but it closed the world in around us and brought a thick air of calm down over the little back roads.

It wasn’t the hardest I’ve ever pressed on a ride, but I set a solid pace up pretty much all the climbs and had the strength to ride more aggressively as the day wore on, pushing hard to the tops before circling back to pick up Andrew and do it again. It’s a sobering thought to think that the ACE is roughly two laps of today’s loop, but it’s not terrifying.

Happy to have this one in the bank and looking forward to racking up lot more in the lead up to January, and March.

128.6km, 2,292m, 5:41 (incl. flat tyre)
http://app.strava.com/activities/96766127

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.


September 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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