15/1 On Holiday in Queensland & went for a quick spin in the hill's near Mum & dad's place. Every year we come up here there are more & more cyclists, but as soon as you trun off the flat they all seem to disapear, maybe it's the 10min climbing at 18% that keeps them away. 59min

17/1 Loaded up the car & sent Carolyn & the boy's on there way up to Noosa. I then hopped on the bike & followed them up the coast. Great ride except for the head wind all the way up. Some great views of the beach that i'll post next week 1:56hrs

19/1 Out for an early morning ride inland from Noosa. Lot's off riders on the road again, until I make the turn into the hills & they all disapear again. Found some great dead roads with 21% pinch climbs. Great MTB training
PM did a quick 15min workout with the SloshBall loaded at 25kg
Cleans 3 x 30
Shouldering 3 x 15es
Squats 30, 40, 50

21/1 Did a different loop today, heading up the coast before heading inland. As seem's to be the case lot's of riders on the flat & they disapeared as soon as the hills started. Came back along the Noosa Triathlon course which is very smooth & fast with speeds of 84kph on the 1.2km decent. 2:01hrs
PM Sloshball session
Clean 1 x 100
Shouldering 3 x 15es

24/1 Did the other days loop in reverse 2:06hrs, a bit slower as the wind came up during the second half of the ride, so a great head wind on the way back. It was good to see some other riders away from the flat today.
Sloshball Shouldering 3 x 25es

25/1 Headed back to the parent's today along the coast 1:40hrs, 16min quicker on the way back without that headwind.

28/1 Back home & not much time this morning just time for a quick run 18min
PM Weights I know this is going to hurt after 2 weeks easy training & a new medium Sloshball to be released on the group
Deck Squats 2 x 20
1:30 work 45sec rest 2 sets at each station
Step-up Lunge 39kg
Box Squats 35kg
AquaBag Clean & Press
Medium SloshBall Shouldering 25kg
Sloshball Cleans 35kg
The Bear 24kg

Then time for an extra set of 60sec work, 30sec rest
Changed the Step-up lunges to Alt Step-up

To finish everything off we did a Sloshball 1 Arm Dynamic prone brace 20es. These are always fun.

29/1 Woke up a little tight so went out for a lossen up ride on the MTB did 1:23hr around the Yarra trails & out to Han's Loop. Felt a little slugish but had fun.