Wednesday, June 24, 2009

Some easy days

22/6 Easy day after yesterdays race but the commute ended up a bit slow due to a 3 inch nail going through the tyre & side wall, only to find that the spare I've been lugging around for 5 months had a hole in it, so cursied home on a flat tyre 1:20hr

23 - 24/6 Well Carolyn & Riley have been sick so no play time for me. It means that Thursday night is going to be fun. Bring it on.

Monday, June 22, 2009

Photo's from the Rock Hop 6hr

In the burms

I think bike size is an issue Neil

Jim on the way to 5th open men. (If he had gone out on that extra lap it would have been 4th) Soft!!!!!!!!!!!!!!

The small rock drop

It was steep in places

Sunday, June 21, 2009

18/6 Easy 65min commute

PM, A good tough session
Deck Squats 2 x 20
Box Jumps 50, 100, 50
Agility band Sprints 3 x 10
GS Jump Squats 3 x 100
Ring Lunges 3 x 10es 48kg

21/1 Rock Hop 6hr Enduro
Never raced at Upper Beaconsfield before, so was looking forward to riding a different course. Legs had pulled up a little tight in the Hammies. So went for a little warm-up to loosen them up. Heading back to the pits with 5min before race start I managed to get a branch in the rear wheel and bent my rear Derailleur hanger. With some quick forced adjustment I was at the start on time. During the race I was shown that my adjustments weren't quite right with some gear shifting issues which I had to work around. The course was not the normal enduro course with around 97% being single track with everything throw in. I stuffed up my nutrition by not putting enough Endura in my drinks, which put me behind in my eating plan, so I ended up slowing down at about 3:30hr & just couldn't get back on top of it. In the end I came 2nd, felt hungry but still Strong. A good day out.

Wednesday, June 17, 2009

15/6 Easy 65min commute
45min KB Class
Legs feeling a bit flat

16/6 1:20hr commute just some easy extra's
60min KB class pushed it a bit harder & longer today

16/6 65min Commute
45min KB Class
Entered The Rock Hop 6hr this weekend & checked out the profile 340m of climbing on a 9.5km lap. So it looks like it will be over 3000m of climbing for the day. Sure to be a good day.

Sunday, June 14, 2009

14/6 Up early for some extra time for the commute 2:05hr on the single speed arround Yarra Bld.

Did this in exactly 40min with a few interuptions from Flynn & Riley
Step-up/Lunge 50 16kg
Chin-ups 50
700m Run
Aqua Bag Hang Cleans 50
MB Slams 50 8kg
700m Run pushing Riley in pram
MB Thrusters 50 12kg
Wall Ball 50 6kg
Ring Push-ups 50
AirRoller Jack Knives 50
Mountain Climbers 50
700m Run carrying Riley & running with Flynn
KB Snatch 50 16kg
KB Jerk 50 16kg
2KB Cleans 50 32kg, Lost count as I was smashing myself to finish in the 40min so may have done 60. But I wasn't sure, so only the 50 count.

Saturday, June 13, 2009

10/6 Easy 65min commute

11/6 Extended the commute to 1:20hrs

Deck squats 2 x 20
Box Jumps 3 x 50 2 x 12kg
Agility band sprints 3 x 15. After the box jumps & the extra 5reps of these the legs weren't happy so it was time to finish them off
Ring Lunges 1 x 10es 48kg, 1 x 10es 56kg
Step-up/lunges 2 x 15es 2 x 10kg

12/6 easy 20min run. Legs didn't explode like they did on Monday

13/6 45min Intervals on the trainer ave 81%HR

Tuesday, June 9, 2009

6/6 Just 45min of hill intervals on the trainer Ave HR 83%

7/6 Had to work today, was going to get up early to do some extra K's, but with the rain I just couldn't be bothered so only 65min commute.
Deck Sqauts 2 x 20
Sandbag Snatch 3 x 20
Sandbag Dragon Lunges 3 x 10es
Sandbag Squat Press 3 x 20
Sandbag 1 Leg Deadlift 3 x 20

8/6 As I'm away on holiday in a few week's visiting the fokes I decided I'll try to get out for a couple of runs, so 25min's of hills today chasing the dogs. Haven't done this for over 1 year & the legs new about it straight away. Lungs & heart found it easy.

9/6 Commute 65min & 45min KB class with lots of Lunges. Just the thing that sore legs needed.

Thursday, June 4, 2009

2/6 1:20hrs spin on the single speed
45min KB Class

3/6 65min commute & 45min KB Class

4/6 30min spin on singlespeed
Deck Squats 2 x 20
Agility band sprints 5 x 10. Had to get out a new band today as the old one has seen it's day with a few tears in it. The new band make the hit-out just that bit harder
Box Jumps 3 x 50 16kg
GS Jump squats 2 x 200 53kg

Monday, June 1, 2009

1/6 Easy 65min commute & 45min KTB Class. Here's some Photo's from Sunday's "chase the sun"