I went to bed excited for this one, with a plan for how I wanted to ride the loop tomorrow. Bonds Road at 85% to kick the legs into gear. Steady to the KOM line, and all out from there to the end, fireworks or no.

This morning was the first time I’ve ridden the loop in control; with enough strength to ride each hill to the top and take the dips as recovery. Until now it’s been a paced ride the whole way, or burning on other peoples’ pace — up or down.

I bagged a PB on the KOM segment by a good :12s, despite losing a few seconds caught behind a slow descender on the downhill. The icing on the cake was PBs for both Bonds Rd and Pony Club in spite of not being full gas on either.

37 km   628 m   1:18 h

I sent a text out to the usual suspects on Saturday night asking if anyone would be keen to join me for 100km or so in the morning, hopefully taking in some extended climbing, maybe Kinglike. Only Dave replied, ‘but I’ll need to be home by 10.’


I met DC at 6am at the bottom of Antoinette Boulevard and we took the direct route. After the kick he set out to chase the clock (19 minutes something). I just tried to keep a purposeful cadence the whole way, hoping it’d result in a PB. It didn’t, but came close at 23:25. Hoping to roll a 20 minute effort before the seasons out.

Up at the top we had a quick debate about whether to roll back down and pick up the extra kays ‘somewhere’, or just to roll down the back and then come back up. As soon as it was mentioned it was basically agreed, and we dropped like stones down to the highway before knocking out a decent tempo all the way back up again.

No time for photos, but we saw most of the PWC team sweating it out on the way up, Blankfield with his pain face on, toasting the rest of em.

107 km    4:00 hrs    1,976 m

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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

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:

A chilly but beautiful early start for a quick loop through some solid rollers before the day began. It’s pretty special to be able to get a Mitton’s Bridge ride loop and a coffee in and be home by 9 a.m. (5:00 start notwithstanding).

65.2km    2:32:15    1,105m

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Run 3:00 (treadmill)

3 x 6 Bent-over row e.s. @ 20kg DB

6 DB Suitcase deadlift @ 40kg
6 DB Rack squat @ 40 kg

20 One-legged Romania deadlift e.s. @ 15kg

50 Burpees = 6:27

60 One-arm DB Swings @ 15kg, alt hands every 10

5 DB Push-press @ 15kg DBs

2 x 20 Double-crunches

2 x 10 Reverse DB lunges e.s. @ 10kg DBs

Run 5km — from Sheraton Denarau Villas to Nandi Port and back.

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November 2015
« Oct    

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: 24:00

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



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