OK GO!

Keen to get some km under the belt, I tee’d up a ride with Neil for this morning. I was expecting road, but he had an itch to singletrack that he needed to scratch, and though I didn’t feel keen when I agreed (I remember the pain of mountain biking much more readily than the fun), I agreed nonetheless. The night before it rained heavily, and I expected to take a mud bath, but the rust-red ribbons were just perfectly tacky. We barely encountered a puddle.

We stayed within a stones throw of all the old inner Yarra trails, retracing many of the routes we cut our teeth on back in our XC racing days. There was hardly a trail that didn’t bring up a memory and a tale about someone we used to ride with, a time someone fell in the river or old bike spec. 

The good news after yesterday’s workout is DOMS in the VMOs — a place I need some activation and development.

The bad news is on the face of the scale: 77kg. 5kg up from where I was back in CF / 24-hour racing days, and 7kg up from where I’d really like to be when the season kicks winds out and Chain Reaction 2015 saddles up.

60km   821m   3:26h
http://app.strava.com/activities/184471522

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Warm-up
20 Box Jumps
10 Step-ups es
10 1H Swing @ 16kg KB es
10 KB C&J LC @ 16kg KB es
10 KB Snatch @ 16kg KB es
50 Squats

Workout
3×5 Deadlifts @ 65kg
3×5 Front Squats @ 45kg

5 Press
5 Push-press
x3 rounds

Then:
25 Burpees
= 2:08

One hour (or thereabouts) of Fartlek on the trainer, to the tempo of Tool’s 10,000 Days — From Jambi to Rosetta Stoned. It was about when I ventured outside to the shed. It took a while to get the lumps out, and I never managed to turn A Perfect Circle at high cadence, but by the end the Schism between left and right leg co-ordination was closing and things were moving with some fluidity so long as I didn’t Pushit.

It’s back to square one, laying foundations with some old friends aimed at aiding muscle balance and addressing ‘piss weak core strength’.

Warm-up
10 KB C&J LC @ 16kg KB
10 Press @ 20kg bar only
50 Squats
10 Hang Power Clean @ 20kg bar only

Workout
3×5 Deadlifts @ 60kg
3×5 Front Squats @ 40kg
2×3 Press @ 40kg (just for fun)

Then:
2×10 Renegade Rows (push-up, row, row, no standing)

Then:
Accumulate 60 sec handstand = 5

A toodle around the neighbourhood and with a few repeats of Farnsworth St to test the legs and lungs.

No snap, but no major issues either.

19km   0:49   194m

http://app.strava.com/activities/177528486

Tags: ,

Doc thinks it’s the underlying flu virus with milder symptoms. I feel like I haven’t trained since last March, which I really haven’t. Aside from a few random rides and workouts.

The expressions of interest call for next year’s Chain Reaction went out this week. 1,000km around New Zealand’s South Island. In other news the Alpine Classic has added a 320km event to the roster, sparking new rounds of intra-office goading and one-upmanship.

Gonna need to throw a leg over the top tube soon.

Again:

No voice, mild cough, lethargy.

I’ve been off work for a week as of this post.

Tags:
August 2014
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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

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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