Monday, September 17, 2012

16/9 Amy Grand Fondo.
Ended up riding this event, because Ann-Michel wasn't able to so she gave me here ticket. Had ridden this distance since last year so it was always going to be interesting. Went to the event with my brother inlaw Peter who was the only rider there on a mountain bike.
While waiting for the start I ran into Tim & Helen, so I dropped back to start with them. Great day for the ride & we rolled off the start at about 8:14am. Didn't realise at the time, but Tim stayed with us for about 100m Before he first session of Squats on Friday for over a year caught up with him & made him drop off the easy pace. Helen & I cruised down to Skenes Creek & I only went on the front once to close down a 200m gap that appeared in the undulation on the way down. We hit the climb together & Helen told me to carry on as she was going to take the climb easy. I haven't done any long climbing for so long I found that I couldn't hold a steady pace. I need to keep changing the pace buy doing short acceleration to feel comfortable. Ended up making my climb time 2min slower than last year. I saw Neil just after the top of the climb waiting & thought about stopping like last year, but decided I didn't want to get cold, so I pressed on. For most of the rest of the ride I found myself in a bunch working quite well, with a few times on the front Until the last climb from Deans Marsh to the finish. The legs then decided it was time for a vacation & stopped working. So the last 10km was a real struggle just to keep turning the peddles over. Made it to the finish with a time of just under 3:26hrs & rolled down the hill back to the car for a total dist of 121km in 3:44hrs. So officially I was 22min faster than last year, but last year I spent about 35min waiting for others to catch up. It was a great event, that some longer training would have made better.

17/9 Legs aren't the best & the 61min commute didn't seem to lossen them up.

Thursday, September 13, 2012

13/9 Loving this lovely headwind weather I seem to be hitting at the moment. Decided to take the soft option on the way home & the commute was still a 54min slog
Jerks 20

14/9 Nice finish to the week with a 50min commute (was the short way home to pick up Coffee)

KB class fun
Around body pass 60ew
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each
OA Swings 40es
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each
Cleans 40es
Squat, Reverse lunge & jump lunge 10reps of each
Snatch 30es
Squat, Reverse lunge & jump lunge 10reps of each
One arm/leg deadlift 30es

Squat & Reverse lunge 10reps of each

Jerk 20es
Squat, Reverse lunge & jump lunge 10reps of each

High Swing row 20
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each

Good feeling session

Jerks 40

Wednesday, September 12, 2012

10/9 Nice eary start & a great day for a commute. 59min with the legs feeling heavy from the run yesterday.

Jerks 20

11/9 Legs feeling better today, ready for some more fun. 53min commute.
Jerks 30

KB Class. I had 2 casuals that live interstate show up who didn't know what a KB was, so it was an easy session for me working with them. Everyone else did this until time ran out.

Around body pass 3 x 20es

10, 9, 8, 7, .........1es
OA Swing
Rack Squat
One Arm/Leg Deadlift

Straight after the KB session I ended up taking a 45min TRX session as well, doing 38 x 45sec work with 15sec recovery b/w. Did lots of different exercises & all the participants are still complaining about sore butts 2 days later. After the easy KB class I made this hard.

12/9 Had to go to work today on my day off to do my Pool Lifegaurd update for all the 0min I spent last year on the pool. Commute 45min

Jerks 20

Sunday, September 9, 2012

7/9 Shocking day for weather, so the commute was cut short. High winds, damage to the railway lines lead to a 22min commute day to miss the mess.

KB Class
Around Body Pass 2 x 20es
OA Swings 200 changing on 20
OA Swings 100 changing on 10
Clean 150 changing on 15
Jerk 50 Changing on 5
Snatch 50 Changing on 5
One Arm/Leg Deadlift 100 Changing on 10
OA Swing 60 Changing on 30
750reps of fun

9/9 When for an early run with Riley in Pram. Hit some hills & managed to total my legs for a nice 42min. Was a lot nicer than expected this morning & by taking Riley with me there is no slacking off, as he just wants to go faster.

Thursday, September 6, 2012

6/9 Had to drive in today, but did park out of the city & ride in, but only 18min bike time. Should have parked at my Mother in laws as it took 50min to Bike/drive to her place after work to pick her up. I can ride there from work in under 40min in traffic. Don't like driving to work one little bit.

Jerks 50reps

Wednesday, September 5, 2012

3/9 Felt fantastic on the commute today. It was nice to have one of those days that you just fly along & it feels easy. 55min commute
Going to build the Jerks back up & see how this elbow feels
Jerks 10

4/9 Still feeling good on the bike, but a slightly shorter commute 48min

45mi KB Class. Had a newbie so worked with them. Here's the main session

OA Swings 100, 50es
Cleans  75, 50es
Jerks 50, 25es
Snatch 50es
One Arm/Leg Deadlift 2 x 25es

Jerks 20

5/9 Just the Jerks today for 30reps

Sunday, September 2, 2012

31/8 Pouring down rain made me cut the commute short today 45min
45min KB Class
Around Body Pass 3 x 20
OA Swing 20, 15, 10es
Snatch 20, 15, 10es
Clean 20, 15, 10es
Jerk 20, 15, 10es
OALCC&J 20, 15, 10
One Arm/Leg Deadlift 20, 15, 10es

2/9 Fathers Day early ride. Headed down the Coast nice & early for a 1:25hr ride. Lovely morning & home in time to have a great day with the Family.
My Left Tricep was feeling a bit funny from an old Kayaking injury (21yrs ago) from all the jerks, so I'm going to back it off & build back up again. Will get into it easy tomorrow.