OK GO!

Mt Pleasant, Pigeon Bank / Menzies / Kreuses and home.

The plan was to get out early before the heat kicked it. Turns out the heat don’t sleep, with 33º on the clock at 5:30 a.m. I didn’t even zip up.

Dave and I agreed on a short, punchy lap before turning in for a double espresso over ice. I could barely speak with a sore throat I’ve been struggling to shake off, but managed a 2nd fastest time on the Peak MtP KOM.

I did almost spew at the top, and from then on it was struggle town for a bit.

A spoke that’s been making a gentle ping each time I climbed on the bike the past week or so finally let go before we got back to the main Yarra Glen road. My back wheel now has a serious side to side whoop in it, but on some level I was glad to have to baby it back to the Zen Den for for coffee.

https://www.strava.com/activities/452954762
45 km    2:00 hrs    971 m

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I set my alarm for 6:00 with the idea of getting 3-4 solid solo hours in the bank. I woke up at 6:30, with Fee poking me, and realised I must’ve set a weekday recurring alarm.

Although I was tempted to roll over and go back to sleep, I did get up to head out for something shorter. I was sluggish up to the top of Henderson’s Rd. By the top of Bonds I’d scaled back my expectations to a couple of laps of the Mt Pleasant circuit. By the end of the the KOM segment I was ready for home, with absolutely nothing in the tank.

It’s been a rough week at work, with some last minute, heavy-duty reconfiguration of work and, harder, my mental attitude toward it. It’s hard to explain just how fatigued that can make you, but I was full of cortisol this morning. Not even my favourite air, the crisp kind full of the promise of a hot day, was able to perk me up.

On the right hander into the creek crossing, just before the KOM start line, an older guy binned it hard behind me. Probably broke his collar bone. Two other guys had him sorted and sent me on my way, but it did sour the mood.

Rolling back down through Eltham, I remembered that the slow lifts are supposedly great for soaking that shit up, so I finished up the morning off the bike and over the bar.

Ride
29km     1:16hrs     490m
https://www.strava.com/activities/449051050

Gym
2 x 20 1H KB Swings e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB C&J e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Snatch e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Swings @ 24kg KB
6 Deadlifts @ 70kg
20 Renegade Rows @ 12.5kg DBs

76km    3:05hrs    1,296m
https://www.strava.com/activities/444994543

At the end of a hard week, feeling tired, I had a big dose of heavy legs and CBFs to carry into the hills. With DC training the house down, and several others riding for survival in March, I took Jarrod out into the short sharp stuff. The idea was to bag 100km and a lot of steep vert. The route was Mt Pleasant, Stony Ck, Pidgeon Bank / Menzies / Kreuses Rd, Alma, down Cherry Tree to Hurstbridge and then back up Flat Rock before heading home via Bell’s Hill and reverse Mt P.

To hit 200 for the week I rolled back to Heidelberg with Jarrod which, of course, obliged us to do Burgundy St.

I didn’t quite make the kilo, although Jarrod did. I never felt great, and the pace was never spectacular, but at the same time, it wasn’t ever bad. That’s good.

Next week I’ll lie way low and ramp it up again the following three.86.8 km    3:47 hrs    1,813 m
https://www.strava.com/activities/441082109

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.

IMG_1450

37 km   628 m   1:18 h
https://www.strava.com/activities/438719891

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.’

Rockin’.

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
https://www.strava.com/activities/436891069

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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
https://www.strava.com/activities/434561898

February 2016
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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: 24:00

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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