Sunday, May 31, 2009

28/5 Easy Commute 65min

Deck Squats 2 x 20
Pistols 2 x 5es 10kg
Box jumps 30 2 x 16kg, 30 2 x 12kg
GS Jump Squats 53kg, 100, 200, 300
Sand Bag Snatches 24kg 3 x 20
Russian Sit-up 2 x 5 16kg
Renegade row/Push-up 3 x 5es 2 x 24kg
video

30/5 Just time for 30min of intervals on the trainer to turn the legs on for tomorrows Chase the Sun endro.

31/5 This always seems to happen at Chase the Sun, they just can’t get the race started on time. So waiting around doing nothing for 25min on the start line let the body cool right down so when the gun when I really eased into it. With all the congestion of 400 riders it ended up letting me warm-up into the race. So for the first 2 laps it was just settling into position, until I ended up with 2 other solo riders & we crusied around for the next 3 laps together until the Rooty section finialy got to them & they dropped off the pace. The joy of riding a Giant Anthem X0 really paid off towards the end of the race as went I got away from the other 2 riders I started lapping faster. I ended up riding 7 Laps in 5:02:44 96km 1650m climbing. This gave me 1st 40+ & 10th solo overall.

Wednesday, May 27, 2009

26/5 Commute on the new single speed. getting rid of that Nexus hub makes a huge difference, average speed on the single speed is 3kph faster. 62min
45min KTB class. Did some combo sets. OA swing, OALCCJ, Snatch, Clean & then lunge 3 x 10es & some other stuff

27/5 Did a little extra on the commute 1:17hr & 45min KTB class. The big difference on the bike is climbing, as that is where the resistance in the Nexus Hub really showed it's self & the bike being 2kg lighter doesn't hurt.

Monday, May 25, 2009

23/5 Spin session on the trainer 35min

39x15, 3 x 80, 85, 90, 95, 100, 105, 110, 115, 120RPM+


24/5 3:10MTB Yarra trails
Tonight's workout was how quickly you could get this done. You had 40min completed in 33:10
25/5 Had the day off looking after Riley so had a play with the commuter & converted it to a single speed & changed a few parts around & took 2kg weight off the bike. 1.7kg due to the Nexus rear hub. Set it up with 45 x 18 which will be great for the commute.

Thursday, May 21, 2009

19/5 Easy commute 70min
Had fun with the KB class 30sec hand changes 3 x 11min work

20/5 Day like yesterday 67min commute & 45min KB class

21/5 on the MT bike today 1:20hr around the Yarra trails
Easy session PM
deck Squats 2 x 20
Agility Band runs 80% 2 x 20
Indoboard switch lunges 3 x 5es
Indoboard 1A swings 2 x 15es 16kg
Indoboard Kb Snatches 2 x 15es 16kg
Bongo Board side to side abs 2 x 50es

22/5 Had a play in the garage with Riley
Deck Squat Jump 2 x 20
GS Jump Squat 43kg 3 x 150
Box Jumps 1 x 50
Bongo Board side to side abs 1 x 50es

Sunday, May 17, 2009

17/5 Felt a little flat today so a nice easy 70min spin of the legs

PM Did a circuit tonight with 1min work & 20sec rest for 4 rounds
AquaBag Hang cleans
16kg KB Snatch
16kg KB Lunge
8kg MB Slams
16kg Step-up/lunge
Ring Push-up
Chin-ups
6kg Wall ball
worked my way into it today & did more reps in every exercise every round & was feeling better at the end than before we started.

18/5
After that hit-out last night I felt great today & really smashed the commute 62min

Saturday, May 16, 2009

14/5 Nice easy commute of 70min before tonight's session of fun, lots of fun.

2 x 20 deck squats
Box jumps 2 x 100 2 x 8kg. The last 40 of the second set really felt good, like a hot poker being stuck into my back.
Agility band 3 x 10
MB Slams 1 x 50 20kg
Ring lunges 1 x 10es 2 x 24kg, 1 x 8es 2 x 32kg Dam Neil got 10's out, Doesn't matter if he is 30kg heavier.
Step-up Lunge 1 x 25es 2 x 10kg
Aqua Bag hang cleans 1 x 100
MB slams 1 x 25 20kg.
All & all a great smash session that teaches us how to suffer.

16/5 Been slack about doing this Sat traineer session so today was the day to get back to it.
Was on the traineer for 50min of intervals for 30km with a max speed of 51.5kph. Legs felt great so maybe thursday wasn't hard enough. Anyway it's an easy week comming up before next weekends 6hr at Bendigo.

Wednesday, May 13, 2009

11/5 MTB 1:24hr 36km 300m climbing
45min KB class with 45/15sec work/rest 40 sets

12/5 MTB yarra trails 1:22hr 34km 200m climbing
45min KB class

13/5 Commute 68min 28km 210 climbing
45min KB Class
Steve! got to love those toe socks.

Sunday, May 10, 2009

10/5 MTB ride Yarra trails 1:25hrs

MB Slams 20kg 5 x 20
MB Front squats 20kg 5 x 20
MB Dragon Lunges 5 x 5es
KB 1A Swings 28kg 5 x 10es This is the first time I've used the 28kg KB since I hurt my shoulder in Feb, so it's slowly getting better.

Jim doing Dragon leg lifts & Neil trying to
video video

Saturday, May 9, 2009

7/5 Interesting day as I had to come home to look after Riley in the middle of my shift, so ended up riding 2:30hr.
Great fun session tonight, I enjoy the pain
Deck squats 2 x 20
Box Jumps 2 x 8kg, 1 x 100, 1 x 50
Agility band runs 3 x 10 Fun after the box jumps
20kg Medicine ball slams 1 x 50
Step-up lunges 2 x 10kg, 1 x 25es The extra 5es made all the difference
Ring Lunges 2 x 16kg 10es, 2 x 20kg 10es
Aquabag hang cleans 1 x 100
KB Dragon Leg lifts 2 x 5
Put some video up on Monday of Neil & Jim

Sunday, May 3, 2009

30/4 Easy commute 65min

Had to take it easy with PM training due to a knock to the inside of my knee, so no deep knee bending

Box Jumps 1 x 100 2 x 8kg
Aqua Bag hang cleans 1 x 100, 1 x 50
MB Slams 8kg 1 x 100, 1 x 50
Skin the cats 3 x 10

3/5 After checking the weather last night & seeing it was going to be a good day I decided to head down to the You Yang's for GMBC's winter series round 1, a 33km loop.
Felt good so went out hard only to have my front wheel taken on in the second corner in the single track. Bad place for this to happen as I ended up off the track with riders riding wheel to wheel with no gaps to re-enter the race, after 40 odd riders there was a gap of 1 bike length & I took it & was off. For the next 30min it was try to find a spot to pass the next rider & bridge to the next small group. That became my day & in the end I just ran out of km's to catch the winning rider of B grade. The course was great, but not quite enough climbing for me & 3km off road coragation hurt. Great day out.

PM 2 x 20 deck squats
KB Cleans 2 x 16kg 10min 142reps
One leg dead-lifts 2 x 16kg 3 x 2min
KB Jerks 2 x 16kg 3 x 2min
KB Russian twists 2 x 20es 16kg