Sunday, October 26, 2008
Took weights a bit easier tonight as am still not feeling the best. Just trained with 24kg KB. Changing hands on the 1min.
Deck Squats 2 x 20
OALCCJ 4min, 4min, 2min, 100reps
1 Arm Cleans 2 x 2min 60reps
1 Arm/Leg deadlifts 3 x 2min 108reps
1 Arm rack Lunges 3 x 2min 74reps
Saturday, October 25, 2008
20/10 Ride 70min easy & took 45min KB class, went easy with the 16kg
21/10 Ride 70min easy & 45min KB class, did a 10min 1ALCCJ with 16kg
22/10 ride 80min & stretched the legs out a bit
23/10 ride 70min easy
2 x 20 Deck squats
1ALCCJ 10min 20kg changing hand on 1min about 120reps
53kg Jump squats 3 x 100 Felt really good today, lots of speed
28kg KB Snatch 2 x 10es
1 Arm/Leg deadlift 2 x 10es
24-25/10 Sick. Flynn managed to bring another nasty bug home from pre-school & gave it to Riley & myself. Starting to feel better
Sunday, October 19, 2008
18/10 We had a party for Riley's birthday on Sat afternoon, which we spent with family & some friends. Check out the Cake Carolyn made, which kept me fueled for Around the bay.
16/10 Riley Keeping an eye on Neil at training
2x 20 decksquats
OALCCJ 10min 16kg 167reps
Jump squats 43kg 3 x 100
Made Neil & Alex do 3 x 15 Jump snatch Lunge
Check out more Photo's from last weekend
Monday, October 13, 2008
Our nice new home.
8:30pm after some food, it was time to put on our nightlightning lights & we headed out for a night laps on the red lap. These lights never let us down in all the night riding & racing we do. This is a great fun lap which take 10km to climb 280m & then descends back to the pits 3.5km away. Legs felt great.
John hitting it out on the prologue, before his flat
Top of the climb on the prologue
Estimated times & messages
Ute packed for the trip home
John did the prologue & was second away. Was riding great until he flatted within 10m of catching the rider in front within 2km of the finish.
Let the 24hr begin. John started & as usual I found myself going out at the pointy end of the race for my first look at the 15.4km blue lap with 330m of climbing. This was a lot tougher lap as it was more technical & rocky with fun jumps. Glad we were on our Giant Anthems as they just ate up the rough stuff at speed. We set into our race rhythm & just started ticking the laps over.
On my third lap I managed to puncture my tyre on a rock, but thanks to running Geax Sagauro's with Pit Stop sealant, the 5mm cut sealed & I was able to keep riding. Back at the pits I just topped it up with air & it was fine for the rest of the race.
In the end after 24hrs of racing we came in second, which was a fantastic result with minor preparation. 450km of racing with 9430m of climbing between us. Thanks to Craig at Bicycle Inc & Giant for supplying me with such a sweet ride & to nightlightning for letting us see so well in the dark.
Are we ready for our next 24hr in 7 weeks time? you bet ya!!
Lap 31 Time 51:05 Speed 15.62 Jeff Williams
30 50:45 17.97 John Claxton
29 44:24 17.97 Jeff Williams
28 51:17 17.78 John Claxton
27 42:09 18.93 Jeff Williams
26 49:16 18.51 John Claxton
25 43:51 18.20 Jeff Williams
24 52:21 17.42 Jeff Williams
23 44:00 18.14 John Claxton
22 52:07 17.50 John Claxton
21 46:07 17.30 Jeff Williams
20 51:43 17.63 John Claxton
19 43:51 18.20 John Claxton
18 56:19 16.19 Jeff Williams
17 44:28 17.95 John Claxton
16 55:28 16.44 Jeff Williams
15 46:46 17.06 John Claxton
14 53:46 16.96 Jeff Williams
13 45:01 17.73 Jeff Williams
12 52:24 17.40 John Claxton
11 42:09 18.93 Jeff Williams
10 49:09 18.56 John Claxton
9 40:41 19.61 Jeff Williams
8 47:49 19.07 John Claxton
7 41:08 19.40 John Claxton
6 48:07 18.95 Jeff Williams
5 38:15 20.86 John Claxton
4 46:44 19.51 Jeff Williams
3 38:11 20.90 John Claxton
2 45:11 20.18 Jeff Williams
1 35:54 22.23 John Claxton
Also Congratulations to Mitch Docker for signing for the next session with Skil-Shimano, He may be back to do some training with us after the Herald Sun Tour.
Monday, October 6, 2008
6/10 70min easy ride today & took 2 x 45min KB classes. Went real easy myself & only picked up the 12kg. Easy week just keeping the body ticking over
7/10 90min ride with 3 x 5min efforts at race pace. Didn't do the KB class today as I made Jai take the class & I just observed. 4 days to race day & feeling good.
Saturday, October 4, 2008
Did 90min riding today with 60min night ride around the Yarra on the way home from work
1/10 easy 70min ride
2/10 easy 70min ride
2 x 20 deck squats
OALCCJ 10min 16kg changing hands every 5reps 147 total, went easy for first 5min with 60reps & pushed hard for second 5min 87reps. Getting so mush fitter with this as HR didn't get over 130bpm due to the light weight.
30kg Jump squats 3 x 100
3/10 Did the same ride as last Friday & was 9min faster & felt as if I went a lot easier. What a great morning even if I was on the bike before 6am
Nature on the side of the road
Heading up Flat rock rd. Great training for the MTB as the gradient is always changing
Took Flynn Rock climbing in the afternoon & he managed to climb the 25m wall & can't wait to go again
5/10 Went out early this morning to get some night riding in, 45min before the sun came up around the Yarra Trails. A nice 95min Before work.