19/8 Easy commute 68min

PM. The last play session at the Scout Hall tonight as the work are finished at home
Deck Squats 2 x 20
Then we did lots of hip mobility drills
Cossack Lunges 3 x 5es + 10kg
Then it was time to try out an idea. I've been looking at Prowlers, but I don't really have the space for one. The rings had been taken down at home during the reno's, so I attached them to a 4x4 tyre & added a 20kg bulgarian bag inside the tyre & we did 6 sets of sprints.
Did it work? yes
Did it hurt? yes
Does it rip your Lungs out? yes
Is it fun? yes
Are people going to hate/Love doing it? yes
Then to finish off played with 15kg Bulgarian bag

22/8 24hr Worlds Solo champs training starts now, 7 weeks out
I've finally got that entry to the worlds, so I better do some riding
Headed out to Kinglake through Diamond creek. So much nicer going this way, with less traffic & more hills. Nobody to play with so it was a 7:ooam start. Crusied out and only passed a few riders on the way out. Haven't ridden this climb since before the fires Feb 2009. It's still got a lot of growing for the forest up there, as it's still very exposed since the fire. On the way back down the hill passed lots of riders heading up. Saw Alex Randell heading up so did a quick U-turn & joint him for 2-3km before turning back around & heading home. Felt pretty good for the lack of miles, but need to get out & do some longer rides. 3:08hrs

PM A play in the Alley way.
Had people working in pairs working with tyres & the rope. I was left by myself so I did a bit of a different session from the others
Farmers walks 2 x 24kg 500m
Farmers Carries 2 x 12kg alt over head lockout & rack position (this was easier & harder than the 2 x 24kg, as it was hard to breath)
Walking Lunge 15kg 130m
4x4 tyre 36kg sprints, Sprint up incline 60m & walk back 20min, no idea how many.