Quick jog around the block
20 Deck squats

10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB

50 x Bastard complex @ 12.5kg DBs
= 26:08

Karl and I have been trying to tee up a ride for ages. Knowing that he likes to stay away from main roads (and therefore ought to love tiny back roads), I put together a loop to string together some of my favourite backroads that would hopefully have us home in the allotted three hours: Mt Pleasant, Stony Creek, Pigeon Bank, Dawsons, Flat Rock and a few newies on the home leg.

I knew it wouldn’t be quick, but I figured we’d have some giggles hurting each other and ourselves on the pinches. When Zac, and Dave also signalled they were in it was cemented. Even Henry joined us for the first leg through Mt Pleasant. What I didn’t count on, was my mistaking Karl’s honest “I haven’t ridden since Chain” for typical sandbagging, because neither have I really, but I have had a decent three or four weeks up to now. With heavy legs from the week prior, I figured I’d be the one grovelling.

Zac was strong, as was Dave (perennially). Karl suffered badly, especially not knowing the roads. Some of the roads were ear-to-ear grin worthy, and by the end we were all empty enough to want nothing other than to be home, full of food and drifting into naps.

70km   1,560m   3:27hrs

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25 push-ups

3:00 plank

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After being dropped in the dark last time, I was keen to hold a wheel somewhere in the pack today. I fought like a pathetic mad man way off the back but didn’t get dropped. At least, not completely. It was a long rubber band  though, and I’ll admit to zig zagging more than once. And panic breathing. And although twice to spotting a pull-over spot to vom, no actual vomming eventuated.

I was going to stop by home to pick up my bag and roll into work with Dave or Logie, but DC was at hoe with sick kids and Logie was up the road when I turned off. I wound up having a cold shower (thanks Fee!) and taking C to school instead, and at 3pm that seemed like pure wisdom.

Incidentally, I weighed in at 75kg this morning. Good news! I was up to 80 just seven weeks ago. Gotta keep pushing!

37km   616m   1:26hrs


It was a touch-and-go forecast, so I was keen to find someone who was going to ride regardless of the sounds outside in the morning. Jim bailed on consultation with the BOM. Neil was racing cross on Sunday, but Henry was committed.

I tagged along with his crew: H, Geoff Little and Lee. Nice blokes all.

The roads were wider than the kind I usually ride, but the rolling hills once we got of the big tarmac and into the back of Yan Yean and Arthur’s Creek were beautiful in the early morning sunshine.

I’m starting to get that itch — to train more, to ride harder and get faster. At this rate I feel about three weeks off being able to start hitting the gas.

Catching up on the TdF with Eli.

78km   978m   2:58hrs

Super frosty roll with Graeme Pereira. Three layers (including socks, if you count over socks), winter gloves and glove liners, couldn’t keep hands and feet from freezing.

Still, it was good to be out and the morning was beautiful.

52km   979m   2:18hrs

Later in the morning, Fee found an awesome little café in Montmerency — not too far of the training route!

The new commute (work -> home) is around 18.2 km via High St and Bourke Rd, with around 300m vertical gain.
Not too bad.

I turned off too early on the way in and came in via the Yarra Boulevard. *sigh* Oh well.

All up: 40.5km   545m   1:30hrs

August 2015
« Jul    

On the bike

Mt Pleasant Rd TT: 18:04
Pidgeon Bank/Menzies TT: 12:16
Otway Odyssey (original course): 6hrs 52m

SKCC Hot Lap PR: 1:15 (48km/h)

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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