Thursday, 28 April 2016

28/04/2016

Beep test:
A few of the folk at work get together for a regular beep test, I put my name down the other week because why not.



Conversations with a few others had me thinking about reaching level 14... maybe even 15, but when push came to shove (there was no actual pushing or shoving, it was quite civil), I bowed out shortly after everyone else finished. It was hard to hit those turn arounds and hustle back to the other mark, but if we're honest, a significant part of my motivation disappeared when everyone had thrown in the towel. I was mostly there to see if I could beat the runners at running, all while flashing inappropriate amounts of untanned thigh.

I got to 12.10.

Commute:

D: 27.2km
A: 188m

PMPW: 89kg

Wednesday, 27 April 2016

27/04/2016

Crossfit:
A. Back Squat
Set 1 x 5 @ 65% (65kg)
Set 2 x 4 @ 75% (75kg)
Set 3 x 3 @ 85% (85kg)
Set 4 x 2 @ 90% (90kg)
Set 5 x 2 @ 95% (95kg)
Set 6 x 1 @ 100% (100kg)
Set 7 x 1 @ 100%+ (95kg)
Rest 2mins between sets.
Betweens sets accrue 30 Ring Dips/2mins Ring Support (Scaled to Ring Support)

B. For time:
200m SandBag/DBall Run (9kg ball)
15 Back Squats 60/45kg (scaled to 40kg)
200m SandBag/DBall Run (9kg ball)
12 Power Cleans 60/45kg (scaled to 40kg)
200m SandBag/DBall Run (9kg ball)
9 Overhead Squats 60/45kg (scaled to 40kg front squats)
14min TimeCap.
Result: 7:30

I felt like I've had cue issues with the heavier squats. I either drop fast, or miss hitting the bottom point, so maybe it's just an inactive butt.

As for the conditioning section (B), I should have gone heavier. I'm new etc, so I went conservative, but to put it in perspective the tiny canadian did 35kg for her back and front squats.

Commute:

D: 18.9km
A: 36m

PMPW: 88kg

Tuesday, 26 April 2016

26/04/2016

Commute:
I found out today that diarrhoea is heredity. It turns out it runs in your jeans

D: 26.6km
A: 147m

PMPW: 88kg

Monday, 25 April 2016

25/04/2016

CX Shenanigans:
It took me almost as long to decide what/how many layers of clothes to wear today as it did to ride over to the guide dogs. We planned to roll out along the yarra trails, which experience said would be positively frosty, but then the forecast for later was for 24°C.



We pedalled our skinny tyred cx bikes along single track, bike paths, and when we realised we were running late to meet Mario at Clintons rd, some bitumen. The pace, regardless of surface was solid, Brad Davies and his mate Ian pulled hard on the front, and it often left me uncomfortable, but I figured like last week I'd warm into it. When we finally tipped into the tight, bumpy single track near Sugarloaf Resevoir, I had the opposite reaction. My told me stories, which made me stiffen up, which made the bumps jar more, which made my back act up more.

When we popped out onto Simpson Rd, I made the call to abandon the plans for more trail, and instead head for home via the road.

Strava link.

D: 105.5km
A: 1,507m

PMPW: 89kg

Sunday, 24 April 2016

24/04/2016

Stretching:
I set myself some goals for my time off full on training/racing, because I like goals, they keep me from consuming more mindless TV than I already do.

Anyway, the two that pertain to today are activating/strengthening my glutes, and stretching my hamstrings. So today involved some clams and pelvic thrusters (with the aid of the 20kg KB that I've been using as a door stop), and the hamstring stretch where you lean forward... and shuffle back into the couch so you can hold it for ages without thinking much. I'm not sure if the last one is its' proper name, but you should get the gist.

PMPW: 90kg

Saturday, 23 April 2016

23/04/2016

St Kilda East, Wilson, Flatrock, St Kilda East:
Still sore from Thursday's squats and deadlifts, I decided against a long hill session with Jim, and instead headed out on the BG hills loop. I wasn't convinced it'd be the right thing, or even easy, but it did guarantee that I'd get a coffee in with Rick after, and that tipped the scales.

I found the ride pretty hard, my legs were too sore to spin, but didn't respond well to requests for seated strength. I was dagged once or twice, and really it was only my knowledge of the roads we were on that got me back in contact with the leaders, as it meant I knew where I could rest, and where I had to pedal.

The coffee was good though, and we had time to discuss the reporting of property pricing and returns. His notes are here.

Strava link.

D: 96.2km
A: 1,285m

PMPW: 89kg

Friday, 22 April 2016

22/04/2016

Commute:
What did one ocean say to the other ocean?
Nothing, they just waved.

D: 29.8km
A: 117m

PMPW: 90kg