13/11 Well Jim didn't turn up to training, but Neil & Alex showed up for some fun
2 x 20 Deck Squats
LCCJ 2 x 12kg 3 x 4min 132reps or 3168kg lifted overhead
Jump Squats 53kg 2 x 200, 1 x 250 First set was really hard, 2nd set felt a lot easiers & 3rd set was going so well I decided to do an extra 50, the last 20 really hurt.
16kg Renegade Man Makers 3 x 5
At the end of this we were all still standing, & Jim I'm ready for the challenge.
14/11 Easy 40min spin on the trainer
16/11 Up early for a road ride with Justin 6:00am start. Took Justin on my back road ride for 3:30hrs, 95km & 2000m of climbing. This is a great ride with lots of short hard climbs & very little flat road. The furtherest point of this ride is about 20km from home so depending on time It's easy to put together a 1:30hr to 5hr ride without riding the same section of road in the same direction twice. After 2:30hr Justin was ready to head back the easier way. The rides always more fun when you are doing the hurting.
Did a pairs circuit tonight with 2min work & 10sec rest for 24 sets. No wonder I'm a bit flat today, but with a couple of weeks to freshen up before the Kona 24hr, it's all looking good.
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