Posts Tagged ‘xc

XC race

Chum Creek XC
GPS data here

Holy crap that was hard. Here’s what you need to know:
4 laps, 4km per lap, 1:40 time to complete = an average speed only slightly above walking pace and one DFL.

As Neil advised me on Friday: “Make sure your bike has no issues changing into granny gear. It doesn’t matter so much if you can’t change out.”

Chum Creek

It doesn’t seem so funny now.

Food (cheat day)

  • Oats w/WPI, pear, almonds [4/5/8]
  • Coffee
  • 500mL of Endura + protein (DIY Optimizer)
  • 1 Espresso Gu
  • 1 apple, 2 carrots
  • Urban Burger with the lot
  • Coffee
  • Two of Fee and Claire’s choc-chip cookies
  • Tea
  • Roast lamb rump w carrot mash
  • Coffee
  • Tea
  • Two choc chip cookies
Tags: , ,

Bike / mtb / XC race

Four 6 km laps.

Exercise Sets/Reps/Dist Weight/Time
Race 4 x 6 km 0:21:53



Let’s start by saying I had a great race. The course was super duper good, I rode hard, felt strong and enjoyed every minute of it. I was sure I was going to place pretty well.

There was a bit of a mess at the start with two guys (one with a mic who didn’t really seem to know exactly who was leaving when, one with no mic) giving instructions to the racers at the start. Sport A, Masters and Super Masters were lined up in one big bunch but only the Master classes were called to the line. After some confusion, the Sportsters were added (they assumed we’d assume we were with them just because we were in the same group). As the Sport A group rolled up to the back of the Masters classes they sent everyone off, which meant a lot of old dudes to pass (no offense old dudes if you’re reading). If you were in Sport and could’ve got yourself onto the line when the flag dropped you’d have had a serious advantage.

The race felt good. I passed tons of people, move through the sport womens’ field and I think most of the Masters and onto the back of the Vets (there’s no mistaking Tim’s hair). I spent a bit of time by my self before catching Tim and no-one except four or five of the Elites (AJ being the first) passed me as far as I can tell. After I finished, Erin Francais put down a 20 minute time for his final lap. My own stopwatch says I averaged 20 minute laps for my four. So I’m a liiittle bit sus on how I could have missed a spot on the box.

I’m not saying it couldn’t have happened though. Anyone who could’ve got the jump off of the Masters would have missed a lot of early traffic and had time to build a decent lead. I’ll see what the results look like.

Results are up [XML spreadsheet]: I nailed down 4th, 0:03:54 away from the win. I looks like third place getter passed me on the 3rd lap, which I totally do not remember (doesn’t mean it didn’t happen). Laps were pretty consistent: 0:21:53, 0:21:02, 0:21:22, 0:21:53. A 22 minute 5th lap would have put me in 10th (second last) in the Expert field.

Did the starting mess rob me? Eh… who cares. Regardless of all that guff, I’m feeling pretty tempted to count this as my Sport A ‘win’ and make the leap up to Expert. Let the hurting begin.

The workers


  • Muesli w/banana + protein
  • Coffee
  • 1 sml bottle Endura
  • Iced coffee
  • Prawn, avocado and mango salad
  • 1/3 Thai beef salad
  • Peach, 1 macadamia, spoonful of cottage cheese
  • Kangaroo tacos!
Tags: , ,

Bike / MTB

Four laps of the short course at Anderson Scout Camp, Officer. Backwards.

Seems like there were an awful lot of slippery, uphill log crossings today. The trail was a good’un, but my performance sucked. Strong off the line and third into the singletrack counted for little. My back is still sore as hell from FGB two days previous. Forget ‘amazing core strength’, I had the power output of someone’s nanna today. Legs were good, lungs were good, but the big hinge and stabilizer in the middle was just gone from the beginning.

I did have a good little battle with a guy I titled Mr Elseworth. His back was smashed too. We took turns at 6th place, each passing one when the other when got the geriatric urge to sit up and lean back. I just couldn’t catch him before the line so here it is: 7th.

Next time, Gadget. Next time.


  • Muesli w/yoghurt and HONEY
  • Coffee
  • Banana
  • Sausage w/onion (on bread)
  • Coffee
  • Indian banquet (Bhoj, so good)
  • Apple turnover w/cream
  • 2 x Green tea
Tags: , ,

February 2020
« Dec    

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

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


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