5/3 Carolyn had a seminar today, so I got to stay home & look after Riley, so when he had his morning nap I jumped on the trainer & did 70min of the spinerval work-out “Have Mercy” great session.

PM. Picked up a 2m Agility band from Australian Kettlebells today & tonight's session was time to give it ago. Tied the band to the truck tyre, filled the tyre with sandbags so it wouldn’t move, looped the other end into a weight belt & then sprinted away until the band stopped you, then dragged you back. Heart rate went through the roof.

Agility Band sprints 4 x 10
Step-ups 2 x 20kg 3 x 20
GS Jump Squats 53kg 200, 220, 300
2A cleans 3 x 20 2 x 20kg 1 x 24kg

7/3 45min Intervals Have Mercy

8/3 4:30am ride with John up into the Dandenong's for 5:10hrs for 136km & 2500m of climbing.

Olinda at 6:15am
Back through Olinda 1:30hrs later, after 3 more climbs.
After the ride we meet our wife's at Eltham for brunch & then had a play at the park. Here's Riley trying to pat the Ducks














John's catch whatever rest he can on the little Train ride.















PM
Agility band sprints 3 x 10
1A cleans 24kg 340reps or 8160kg moved

10/3 It’s strange as the body is use to riding on Mondays, so with a day off yesterday it was really hard to get going. 65min easy ride
45min KB class 16kg 2min work 1min rest

11/3 70min ride & 45min KB class