Wednesday, January 28, 2009
Tried something diferent in todays KB class & did 15sec work with 15sec recovery for 60 sets in 30min. Everyone got through it well & didn't realise how hard they worked until they stopped. Worked well as it was 37degrees
28/1 Still to hot to go hard at 43degrees on the ride home from work. 70min easy today.
Monday, January 26, 2009
Deck Squats 2 x 20
Pistols 3 x 5 with 12kg
2 x 12kg Step -ups 4 x 12es
Fast squats 150, 200, 200
Aqua Bag Hang Cleans & 20kg MB snatch 3 x 30/20
Had to take is easy with the jumping as I've a pinched nerve in my foot. Neil decided to try Box jumps with 2 x 16kg today & found out that it completely destroyed him for the session. I forgot to mention to him that a 8kg increase in weight converts to about 56kg in the jump up & about 72kg on the jump down. The faster the weight is moved the greater the load. It can be seen with the change to step-ups today for me. The same amount of work is performed with 1 box jump Vs 1 step-up, but the step-up is a lot slower going up & coming down. 20 box jumps give me a HR of around 170bpm, while 24 step-ups only gave me a HR of 130bpm. It may have destroyed Neil but it will make him faster, & now he's picked the extra up there's no going back. Ha Ha.
23-25/1 Well it was Flynn's big 6th birthday so there's been lots to do so I had a few days off to play with the kids.
26/1 Well it was a Dadies ride again with John & Myself heading out at 5am to hit the small hill ot the back of Eltham. It's an interesting ride with an altitude change of only 196m for the whole 3:15hr ride, but we made the most of this with 11 small climbs & 1800m of climbing. Was a great ride for me & not so great for John as he broke a rear spoke on the way back & had to ring Kate to come pick him up as the tyre was rubbing on the frame.
Wednesday, January 21, 2009
Did 2 x KB classes today with the 16kg. The first was 60sec work with 30sec recovery for 30sets & the second was 15rep per 60sec for 36sets
20/1 1:50hr MTB ride
45min KB class with 20kg 50sec work 20sec recovery for 30sets
21/1 Easy 70min on the bike & we did a trial Circuit class at work today & wore my HR monitor. Doing standard gym exercises I only managed to get my HR to a max of 118bpm with 45sec work & 15sec recovery. This is around 50bpm lower than my Thursday gym sessions & is lower than my average HR on this day.
Sunday, January 18, 2009
15/1 easy 70min ride
Deck squats 2 x 20
Pistols 12kg 3 x 5es
Box jumps 1 x 30, 2 x 12kg 3 x 20
GS Jump squats 3 x 200 53kg
Aqua bag hang cleans & 20kg M/B slams 3 x 30/20
18/1 6am MTB ride out to Westifolds 2:30hr & 50km.
2 x 20 deck squats
Sandbag Snatch 25kg 3 x 30
Box Jumps 1 x 30, 2 x 12kg 2 x 15 & 1 x 20
GS Jump Squats 2 x 150, 1 x 200
Renegade Man Maker 2 x 16kg 1 x 8, 2 x 20kg 1 x 8.
Tuesday, January 13, 2009
12/1/09 Did 2hr on the MTB around the Yarra trails & 2 x 45min KB classes with the 16kg
13/1 Did 1:50hr around the Yarra trails again & tried some flat bars on the new Anthem 0 & the drop of 10mm makes it easier on the climbs. I love the feel of the RaceFace Low rise bars that come on the bike but for climbing I need to get the front just that bit lower. Also did 1 x 45min KB class
14/1 Easy day today with an easy 70min ride on the road.
Sunday, January 11, 2009
7/1 70min ride
8/1 70min ride
Tonight it was time to step up the intensity with the weights. There were a lot of very sore bodies after this session
Deck Squats 2 x 20
Pistols 3 x 5es
Box Jumps 1 x 30 body weight & then 2 x 12kg KB's 4 x 15 with full extension on the box
GS Jump squats 53kg 150, 200, 250 "as Neil got slower I just had to do more"
Aqua Bag Hang cleans 18kg alt with MB Slams 20kg 3 x 30/20
10/1 With legs in pain from Thursday it was time for the Dad's ride with John, Jason, Bellie & myself. This involves Leave home at 4am to meet Jason & Bellie at the Ringwood Clock Tower before 5am & then heading into the Dandenong ranges for the next 4hrs. This means we did 4hrs riding before Jim's MTB group started their ride out at Smiths Gully. I ended up with 2600m climbing over 158km in 5:39hrs. Then ate for the rest of the day.
11/1 Did a session at the Oval & paired up with Neil for 45min of Sledge Hammer & Tractor tyre flipping. Great for the Hamstrings & forarms. Now just have to wait for the skin to grow back on the fingers. 480 sledge hammer hits & 240 tyre flips.
Sunday, January 4, 2009
Riley playing with Emma & Kate.
Christmas is over & managed to get some riding done Start on Boxing Day with just over 2hrs. It was amazing as I almost say as many bikes on the road as cars.
28/12 went out for 90min on the mountain bike out to Westifolds at 6am, felt great today.
Did weights in the P.M. & went hard with the jump squats 43kg 2 x 200 1 x 300
29/12 drove to Bright for a few days of playing with the Claxtons.
30/12 On the Mtb's at 6am & out into the rain for a ride up Mt Hotham off road or that was what the aim was. John's plan didn't pan out as the fog rolled in & with visibility reduced to 50m & lots of steep lose climbs (which more & more became unrideable) & descents then we pop out onto the rode with 10km still to go to get to the top of Hotham we decided to call it a day being wet & cold 3hrs 1800m climbing.
31/12 The way to start New Years Eve is with a nice pleasant 6am MTB ride in the hills around Harrietville. We started with a 3omin climb up to the ridge line (this took us 3min to come down on the way back), which was very undulating with gradients reaching over 33% in places. My Granny rings have never been used so much in one ride ever. In our 3:35hrs riding time we covered 51.2km & climbed 2100m. We both managed to flat on the same decent which I suppose is better than getting flats at different times. John's wouldn't have happened if he had some sealent left in his tyres, it was just a small hole, while mine was a slash due to hitting a rock at about 65kph & having the tyre cut by the rim, the tubeless pinch flat.
1/1 Well we were up early again to welcome in the new year with a quick road ride up MT Hotham. Now on the third day of climbing just couldn't get the heart rate up, so just rolled the climb up in 1:45min & way mighty glade I wore long finger gloves for the decent. So about 2:3ohr ride with 1600m climbing.
4/1 Went out for an easy ride, was meant to be 3hrs, but my gut have been a bit upset for the last couple of days so cut the ride short 1:20hrs, Did an easy weight session in the evening with 16kg
2 x 20 Deck Squats
1A swings 3 x 20es
1ALCCJ 3 x 20es
5/1 Back to work so easy 70min commute
2 x KB classes went easy with 16kg
Flynn & Mitch playing on their walk bikes
John & Myself both fixing rear wheel flats at the same time
65kph & rocks = 6 dents in rim when you flat
Riley doesn't like to watch