Tuesday, 28 June 2016


Old Fort Hill:
Jumping (read driving) from place to place, catching up with mates, and getting our occasional tourist on, it feels like exercise, specifically hikes, can only be squeezed in on the morning we roll out of town. Today we had 6 hours of car time ahead of us, so we opted for a short little wander around Old Fort Hill, just on the other side of the highway and Athabasca river.




Strava link.

D: 4.1km
A: 178m

Saturday, 25 June 2016


Grouse Grind:
The AirBnB bed we've rented here in Vancouver is shit, I slept like crap, and woke up early... but that meant I could get on the first ferry to North Vancouver, and hit the Grouse Grind for 40 odd minutes of endorphin inducing hurt.

In 2010, when I was last here it took me 47:28 to get to the top, and I vowed to come back and beat a mates time of ~45:00. I knew that last time I'd gone out hard early, then struggled towards the end, but I couldn't resist running through the first flatter section. I'd stood at the start of the trail, waiting for my GPS to orientate itself, watching a few dozen enthusiastic souls pile through the narrow gate ahead of me, and once I got going, they all looked like rabbits.


Once things tipped up, I slowed to a determined hike and spent a lot of time thinking whether the record holders (~24:00) ran the whole way or not. Despite another incredulous "ONLY?!!", brought on by sight of the quarter way sign, I was confident I could keep trucking, with the occasional bounding jog thrown in to facilitate over taking others on the root strewn trail.

There was a cold fog that clung to them mountain, but by the top I was that bloke... the one sans t-shirt, wearing a HR strap. A few minutes later, I was cosy in the gondola back down, in my hoodie, in a fog of endorphins.


Time: 34:47

Strava link.

D: 2.3km
A: 786m

Wednesday, 22 June 2016


Take the plan/actions of Portland, and repeat them in Seattle.

Hit downtown, catch mates post work, drink too much.

Tuesday, 21 June 2016


A cartoonist was found dead this morning here in Portland, details are sketchy.

Monday, 20 June 2016


In Portland to say g'day to some mates, we took the business hours as a chance to walk around downtown and see the labyrinth that is Powells book's.

Seriously, I work for a book publisher that has a warehouse of books... and this joint was bigger than that, and they're not even using pallet racking.

Sunday, 19 June 2016


Driving a bloody long way:
Years ago I started a philosophy degree, but I dropped out due to lousy Marx.

Saturday, 18 June 2016


Mist trail - John Muir trail:
Today we were one National park further North, hoping to beat the Obamas* and the fathers day crowds, by hitting up some Yosemite trails early.

I struggled for most of the day, not because the trail was steep/difficult (though it was), but because it was so well paved/hardened that it screwed my mental shorthand of accessibility = difficulty.

Once we got past the mist soaked stairs next to the lower of the two falls (Vernal) the small number of peopled thinned even further, leaving the tiny Canadian and I mostly on our own, free to stop and gawk at the vistas that appeared every time the trees had space between them.

Thankfully the return leg of the loop forwent steps for switch backs, allowing us to slip and slide down the granite strewn trail, rather than try and manage our bodies, aching from yesterday's lunges, through hundreds and hundreds of extra eccentric loads.

Strava link.

D: 13.1km
A: 727m

* Barack decided sometime this week to spend the weekend in Yosemite with his family, there was some traffic chaos on our way out.

Friday, 17 June 2016


A. 5 x 5 Pull ups

B. 100 lunges @ 52kg/115lb.
Any time the barbell leaves the front rack, do 4 burpees over the bar.
Score: 9:57 + 16 burpees

The tiny Canadian and I joined our mate Migs at his local box for a 5:30am session of leg destroying lunges. It took me a few minutes to work out how heavy their Rx was, but I figured 52kg shouldn't be too killer on my legs. I should have worried about my shoulders, because it was them that let me down and forced 16 more burpees than I'd planned on.

A photo posted by dawn (@ovarated) on

Given we were done by 6:30am, we headed to the Sequoia National Park for some crystal caves and giant trees. Neither was particularly taxing on the legs, but seeing a tree born before jesus was kind of humbling.

Thursday, 16 June 2016


Possibly related to yesterday / this morning's drinking, not a lot happened before midday, which meant that there wasnt much time to fit in some errands around Santa Monica, let alone do any exercise.

Wednesday, 15 June 2016


Walking and taco repeats:
Up at 5am for a 9am flight to LA, which landed at 6am on the same day. I'm choosing not to think too long hard about that as any time I approach the subject it warps my brain.

Anyway, that meant be the time we stumbled out of a Echo Park bar at 2am, scoffed the last 5 tacos from the van parked out front, and fumbled our way through the uber app to get ourselves a ride home.... it had been a very very very long day.

PMPW: 89kg

Tuesday, 14 June 2016


St Kilda East - Slack Rock - St Kilda East:
Metting up with Skinny, Paddy, and Ash for a roll down for Slackers and back, it should been obvious that there was a solid taily, and that I'd end up on the front for the return leg back into it. It should have been, but I was too concerned about how bloody early it was, and how many coffees post roll that should translate into.

The answer was 1, ok so 2, no wait, I think I had 3.

Strava link.

D: 33.5km
A: 119m


D: 17.0km
A: 154m

PMPW: 88kg

Monday, 13 June 2016


St Kilda East - Beaumaris - St Kilda East:
I intended to do Northy, but I missed it after I failed to miss a pot hole, and subsequently had a flat tyre to fix. Once back and rolling I diverted to the beach and headed south until I figured the North Rd bunch was surely moments away, then did a 180 so I could easily slide myself on the back.

Strava link.

D: 36.5km
A: 137m

PMPW: 90kg

Sunday, 12 June 2016


St Kilda East - Arthurs Seat - St Kilda East:
I cruised down the beach with Lee Turner and a few others, they were headed to Sorrento via Arthurs, I was thinking something over 100km.... so... maaaaybe Mornington.

At Mornington I decided to go to Safety Beach, once there I decided to go up Arthurs, it wouldn't take long, and I'd have someone to ride home with if I did. On the hill/mountain/seat itself I tried to do the opposite. I set out at a tempo that felt about right, and quickly found myself riding solo in silence. A glance back said that Adam Wood was pacing me a few metres back, but it didn't look like he wasn't getting closer. I'd normally peg Adam as a better climber than me, so I was invigorated by this situation, when I felt him draw up to my wheel and slightly onto my hip, I increased the pace, and had the satisfaction of feeling him drop back again. I paid for that though, or maybe I just paid for forgetting how long the climb is, as he came back again, and this time went straight past.

I kept mooshing the pedals in ovoid shapes, figuring it'd be nice to see what time I could do in my "off season". The data tells me I should have more off seasons, because it was a PB.

Anyway, that brings us to the moment I'm going to hold onto for a while. Being held up by a Lamborghini on the descent. I'm sure the car could have gone faster, it's wider than a track sprinter's arse, and with less pedal clearance than a red hook crit rider, the car is totally capable of going faster. Not the driver though, his teeny tiny, carbon fibre rearview mirror was filled with my laughing face down through all the hairpins.

Strava link.

D: 146.9km
A: 1,088m

PMPW: 90kg

Saturday, 11 June 2016


Crossfit / Olympic Lifting:
A. Work to a 1RM max.
Power clean,  Jerk, Split Jerk.
Weight: 57.5kg

B: Clean and Jerk
Every 30 seconds x 12
Weight: 45kg

C: Work to a 1RM max.
Squat Snatch
Weight: 55kg

PMPW: 90kg

Friday, 10 June 2016


I had a vision of ripping laps of the pump track this morning, but in the end, each time I jumped in, my speed deteriorated faster than a thin mernio undershirt in a hot machine wash.

D: 22.0km
A: 212m

PMPW: 90kg

Thursday, 9 June 2016


A. Back Squat
7 x 5
Same load across all sets. Between sets accrue 30 Ring Dips or 3mins in Ring support.
Result: 85kg

B. 5 RFT
350m Row
200m Run
50 Doubles
Score: 17:12 (scaled to 2x single unders)

I thought I was ticking through the back squats at a decent rate... but while taking a moment to breathe after set #4, Ricky announced we had 5 minutes left. I got straight up and under the bar, then a couple of reps in I had a brilliant idea, a set of 10. Given that I got through that ok, I'm going to suggest that i should have had more than 85kg across my traps/delts.

I enjoyed the metcon, though it would be more accurate to say it suited me more than it suited others. I worked on keeping my back upright in everything, and while I wont suggest that that was "the hardest part", because obviously physically performing for 17 minutes is the hardest part... but it (holding form) was a challenge.

D: 15.7km
A: 189m

PMPW: 88kg

Wednesday, 8 June 2016


St Kilda East - Sandringham - Carlton:
One of the CFSK coaches, Ricky, is a lovely Irish fella who brought his bike over with him, but hasn't really been riding it. So, this morning we changed that, and got him out for an easy spin and a few caffeinated beverages.

I'd normally be the one in the least clothes, but Ricky showed that the Irish deal with far worse conditions that we did, as he was out in bibs and (two) jersey(s).

Strava link.

D: 36.7km
A: 112m


D: 7.9km
A: 45m

PMPW: 90kg

Tuesday, 7 June 2016


A. EMOTM x 15
Min 1 – 60 seconds of Side Plank (30sL/30sR)
Min 2 – 4-6 Strict L-Seated Pull-Ups/30sec L-Sit Hang
Min 3 – 2-3 Wall Climbs

B. Grunt Work – 20min AMRAP of:
6 DB Manmakers 20/12.5kg
12 DB Box Step Ups 24/20″ 20/12.5kg
Score: 5 rounds & 4 MM

Given I bailed on going to crossfit yesterday, I wanted to get some endorphins today. We assessed the radar at 5am and decided that it was too wet to ride (though in hindsight it probably wasn't), so it was off to CFSK for some centre line work followed by a whole lot of unhappy times.


D: 25.7km
A: 164m

PMPW: 90kg

Monday, 6 June 2016


Have you ever wondered why scuba divers do that backwards flip into the water?

If the did a forward one, they'd still be in the boat.

D: 16.0km
A: 46m

PMPW: 89kg

Sunday, 5 June 2016



D: 3.0km
A: 11m

A. Thruster (from racks)
5 x 3 Same load across all sets.
Result: 50kg

B. EMOTM x 14:
Min 1 – Max Cal Row
Min 2 – 5/7 Handstand Push Ups
Score: 10:05 (Scaled to 10kg DB Strict press)

The short metcon left some time before the 10am session rolled in, so I used it to work on the catch of my clean. I've got a couple of bruises at the inside points of my clavicle from Thursday, so the aim was to reinforce getting the bar right up on my deltoids rather than the top of the sternum.

PMPW: 89kg

Saturday, 4 June 2016


Crossfit / Olympic Lifting:
A. EMOTM x 12
1 Snatch Pull
1 Low Hang Snatch
Add load each set. If you miss a lift, take off the last weight and complete all remaining lifts at that weight.
Result: 57.5kg

B. Overhead Squat (from floor)
5 x 3 Same load across all sets.
Result: 50kg

C. With and against a partner:
6 x 30secs (3sets each) Max reps – Overhead Squat @ approx’ 50% PartB.
A – 30secs reps B – Rest
B – 30secs reps A – Rest
Score: 35 @ 30kg

I'm not 100% about any of those weights though, as I spent more time thinking about getting my torso stable than the actual load I had overhead. If I locked my scapula down towards my butt and spine, things tended to work alright, but that wasn't the position I caught my snatches. If I thought about landing with my shoulders down, then I'd lose the timing of my pull.

PMPW: 90kg

Friday, 3 June 2016


I don't condone violence, but if you're attacked, I think you should know the weak spots of your opponent so you can protect yourself. For instance, if you're set on by a group of clowns, go for the juggler.

D: 18.2km
A: 135m

PMPW: 90kg

Thursday, 2 June 2016


A. EMOTM x 10
1 Clean (SQ or PWR) + 1 Push Jerk + 1 Split Jerk
Result: 2 @ 40kg, 2 @ 45kg, 2 @ 50kg, 2 @ 55kg, 1 @ 60kg, 1 fail.

B. 2:00 Max Reps
Result: 13 @ 45kg

C. 10min AMRAP
8 Turkish Get Ups – 4 Each side/AHAP
10 Burpees
Score: 2 rounds, 2 TG @ 12kg

Co-ordination, back integrity, co-ordination. If I'd thought ahead and realised those would be what was tested by today's three parts, I might have been hesitant, because they're not my strengths. I suppose that means that I should have been enthused to work on a weakness, but we all know that I prefer to exploit my strengths.


D: 19.1km
A: 167m

PMPW: 90kg

Wednesday, 1 June 2016


If you're going to regularly get up at 5am to hurt yourself and your mates on a bike, you might as well enjoy all the sunrises you see, and cold and foggy mornings make for cracking sunrise.

For most of the morning there were just three of us able and willing, so we rolled two up, smacked turns, and attacked. There were giggles as frozen grass stung flung up and stung our faces, as tyres scrabbled for traction, and as brakes were "checked". It was decided that the grassy knoll was for special occasions, and that it was ok to occasionally regroup.

Mostly thought, it was just us, rolling roads, lanes, paths and singletrack in the early morning glow.

Strava link.

D: 52.1km
A: 578m


D: 7.9km
A: 6m

PMPW: 89kg