Ann-Michel & Flynn doing GS Jump Squats.

23/9 Recovery ride 60min

24/9 Ride 70min

Deck squats 2 x 20

Long cycle 3 mins x 4 with 90 sec rest between sets, 24kg 1st set 13rpm, next 3 at 14rpm

BB jump squats 43kg 2 x 100, felt easy so did 1 x 200

KB clean and jump lunge 16kg 3 x 15 each side

25/9 Road ride 3hrs 1730m climbing, very windy day. Did the hill loop out the back of Eltham with 700m of climbing in the first 1hr. Danny told me about another climb to add to my loop which is a side road out of Hurstbridge & runs most of the way to Kangaroo Ground. Great MTB climb as the grade is always changing. I'll hit this ride again next Friday if I can & see how it goes a bit fresher

28/9 Easy week this week after 16hrs training last week

Ride 1:55hrs MTB offroad around Yarra trails

2 x 20 deck squats

worked out with the 24kg

OA Cleans 8min changed hands on the 1min 13L, 13R, 14L, 14R, 14L, 14R, 15L, 15R

OA Swings 10L, 10R every 1min for 10min

O Arm/leg deadlift 10L, 10R every 1min for 10min

Jerks 1 x 5

29/9 Ride 70min

Only 1 KB class today & took it easy with 16kg 45min

30/9 Ride 90min with bit of a night ride, practice for the Scott24hr

KB class 45min with 34min of lifting, easy with 16kg, cleans 10min, One arm swings 10min & mixed it up for 14min

1/10 Easy day 70min commute