Wednesday, 25 May 2016


After hitting a local dumpling spot last night and the subsequent gastric consequences, I decided to eat a bunch of fibre today. In fact, I've eaten so much fibre that a Telstra tech called to let me know he'd be past between 8am and 7pm tomorrow connect me to the NBN.

D: 20.6km
A: 167m

PMPW: 91kg

Tuesday, 24 May 2016


Ricktastic Tuesday:
When the four of us rolled out, Rick and I took up positions on the front, Waz had had chicken pox, and it was Pip's first time, so I guess that makes us nice fellows. We were nice enough to continue on the front out to and up High St in Doncaster. That's a long time of being nice, and you'd think that the other two might possibly reciprocate by pretending that it was a solid pace.

Nup, while Rick and I pushed out what felt like solid wattages, there was a lively conversation being held behind us. To add insult to injury, the two fellows we'd overtaken, the ones who looked quite new to the sport, we happily planted at the back having a chat of their own!

Later the conversation did halt, all it took was for a round of flat whites to arrive at the cafe table.

Strava link.

D: 49.2km
A: 613m


D: 7.6km
A: 22m

PMPW: 90kg

Monday, 23 May 2016


A, Squat Clean x 1
Adv – Add load at reps 3,6,8
Beg/Int – Same load across all sets.
Result: 40kg, 45kg, 47.5kg, 50kg

B. With a partner, complete 4 sets each of:
4 TnG Squat Cleans @ approx’ 60% PartA
Result: 45kg

C. 10min AMRAP
12 Alt Front Rack Lunge Steps 50/35kg
12 T2B
Score: 3 rounds and 6 TTB @ 45kg

I probably could have gone RX on the metcon, as it was the toes to bar that were ruining me. I was basically working off single reps, and they weren't pretty singles. I did however complete several quality sets of hanging from the bar swinging around aimlessly, super-setted with standing underneath the bar staring at it. Mad gainz.


D: 20.1km
A: 136m

PMPW: 89kg

Sunday, 22 May 2016



D: 3.1km
A: 10m

A. EMOTM x 10
Min 1 – 45sec ME Handstand Push Up/Box Push Up/Hand Release Push Up
Min 2 – 45sec ME Strict Pull/Pull Up/Deficit Ring Row

B. Deadlift
5 x 10
Same load across all sets.
Result: 80kg

C. Complete for time:
21-18-15-12-9 Cal Row
35-45-55-65-75 Double Unders (scaled to 2x single unders)
Score: 9:48

I don't know if we were meant to keep score/count on part A, it didn't go on the whiteboard so I guess not, but then again, given I discovered the halflife of my pushup and banded pullup abilities, maybe it should have gone on a scientists. In the first set(s) I got 10 of each, in the last I was down to 6 pushups and 4 banded pull ups.

The metcon wasn't too bad, try to keep calm on the rower, and try to keep the hands fast on the skipping.

PMPW: 89kg

Saturday, 21 May 2016


Total Rush Hills Ride (Broad Gully, Mine, Christian, Flatrock):
I took a bunch from Total Rush out into the northern hills as a option for the shop ride. I figured there would be a lot of people who'd never been that way, and that I could add value to the store by taking them on an adventure that would open their mind to the possibilities, and their legs to the pain.

It's obviously tough to keep together a group with disparate abilities, especially when you also need to direct everyone on where to go. I ended up deciding on riding at the front with one eye on my power figure, trying to keep it under 350W so that everyone else could get a sit until the feature roads arrived. Then... well then I attacked, ensuring I was either riding with the next fastest rider, or getting my own training done. Once I crested the top, I circled back for the last rider(s), getting myself some extras, and ensuring we had some cohesion.

At the end of it, I think the ride was a success in a few ways. Firstly the others seemed to genuinely enjoy the new places and challenges. Secondly my legs worked well and I punched out some solid efforts which made me thing I haven't lost too much while playing around with barbells and rowing machines.

The one thing that I'd have to count as a failure though... i bloody forgot to take any photos, which has left this here posting more stark than Ironman.

Strava link.

D: 101.6km
A: 1,533m

PMPW: 88kg

Friday, 20 May 2016


I've finally worked out why in the 80s there were so many Smiths in the phone book. They all had phones.

D: 18.2km
A: 166m

PMPW: 90kg

Thursday, 19 May 2016


A slightly extended commute ended up being reps and sets of the pump track. I'd only intended to get a quick warmup in before hitting some trails that go somewhere, but my speed never waned, so I kept pumping for a dozen or so laps.

I stood about for a bit, panting, snapchatting, and generally thinking how cool it was that I'd ripped my CX bike around the little figure of 8 more times in a row than ever before... so I decided to do two more sets. I know 12 reps is a lot, but i'm ok withof Sarcoplasmic Hypertrophy in the old pumpin muscles.

D: 21.7km
A: 186m

PMPW: 90kg