Well I'm back from a good holiday with the family & we managed to do lots & keep everyone happy. I got out for 3 rides & would have liked to do more, but family plans came first so it was fit in what I could. Did a nice ride from Mooloolaba - Mapleton - Bald Knob 2 x's. This was just what I was looking for, with one of the road climbs I hit reading 25% & a couple of others hitting 20%. Pity the traffic decending into Landborough as they were holding me back to 89kph. It was a nice 96km loop with times of 3:10:15 & 3:09:38. The other ride i did was in around Buderim up and down the hills for 90min. Did manage to find one 23% climb but most were around 12% ave.
Only other exercise I did other that lots of walking & playing with the kids, was a Kayak with Flynn & Riley for 50min.
I Checked weight today & have reached my target weight for the World 10 days out. Ready to go at 62kg spot on.

21/9 Last chance for a play on the MTB for over a week, so I hit the trails again for the commute & managed to get some night riding in on the way home. 1:50hrs
45min KB class just an easy play with the 16kg

On holidays up to the Sunshine Coast tomorrow for 8 days. I'm allowed to take the road bike to get some more hill training in before the worlds & to check out some rides I've wanted to do for a long time.

16/9 Nice commute 1:30hrs
PM
Deck Squats 2 x 20
Box Jumps 2 x 100
KB Rack Full Jump squats 24kg 10, 15, 20, 15, 10
1 Leg deadlift 5es x 80kg
Deadlift 3 x 10 80kg
GS Jump Squats 40kg 300, 200, 100
Felt good getting through this & now I'll start backing off the weights before the worlds

19/9 2:25hrs on the mountain bike around the Yarra trails trying out the Race Kings front & back. Like how the Race king handles on the front more than running a Mountain king.
PM
Deck Squats 2 x 20
Work-out with 2 x 20kg KB's
Rack Squats 5, 10, 15, 20, 15, 10, 5
Lunges 5, 10, 15, 10, 5es
Cleans 10, 15, 20, 15, 10
1 Leg Deadlift 5, 10, 15es

20/9 Hit the trails again for some fun on the Mountain Bike 1:45hrs & then spent the day doing my pool Lifeguard update.

15/9 Had a little extra time today, so I hit the trails around home on the MTB to try out the new tyres. I've gone for this set up to start with & it's the Race King 2.2 on the back & Mountain King 2.2 up front. The first thing I noticed was how narrow they looked for a 2.2 tyres, so I measured them. The Race King came in just under 2.0 & the Mountain King at 2.0 dead, so next to the 2.25 Racing Ralphs I've been riding they look small. They also have a very round profile. They ride very well & really hocked up well in the corners. I hit some off the extremely steep short climbs to see how well the rear hooked up & was very impressed with it's climbing ability right up there with the Racing Ralphs. The Mountain King also did the job that was set it but I think I'll be racing with another Race King up front, as that impressed me more. I would race with the Mountain Kings, but only if it was hard rain. I'll get out this weekend with the Race Kings on front & back this weekend. 2hrs of fun.

13/9 Took it nice & easy on the bike today, 66min commute
45min KB class played with the 16kg
21, 18, 15, 12reps each side
Snatch
Jerks
Cleans
1A Swings
1Arm/leg Deadlift

14/9 Commuted on the road bike today as I wanted it for a Bike Maintenance seminar that I was running for members at work in the evening. Did a little extra on the way in to pick up some new tyre I'm going to try before the 24hr. Continental 2.2 race kings & Mountain Kings. Will see how well they ride. 74min

9/10 Longer commute today to take in some extra hills 90min
PM Fun
Deck Squats 2 x 20
Box Jumps 4 x 50
Rack Squats KB's 10 x 2 x 24kg, 5 x 2 x 32kg, 40kg, 3 x 48kg
One Leg Deadlift 5es x 64kg, 3 x 5es 80kg
GS Jump Squats 3 x 200 40kg
Felt nice & done in after this.

12/10 Early start today (6:00am), on the MTB for a good long ride with Gavin, Alex, Harry & Stan, heading up to the top of Kinglake. We took the trails to meet Harry & Stan out by Han's loop, before doing the road section through Eltham to the top of Kangaroo ground & into the fun single track descent down to the bottom of the hill & back onto the road to Rob Roy. At Rob Roy we hit the single track to the top of the MG car club Hill Climb & down the other side & onto Happy Valley rd. This is a nice climb that just keeps on getting steeper. I was trying to keep HR below 80%, which is what I try to do in the 24hr racing but it just wanted to sit on 81% & beep at me. At the top it was onto One Tree hill rd & then racing down the hill I missed the side track that we wanted to take mistaking it for a farmers gate. Worked out we were way off course when we hit the Yarra Glen - Eltham rd. So decided to head up the climb heading towards Yarra Glen to get onto Skyline rd & heading back to Kinglake on gravel. This got us back onto Butterman's track about 6km from where I planned for us to get on the track. We then turned up Marshells rd for about 1km, until it ends & headed up the Skyline track which follows the ridge line to the top of Kinglake. As we crossed the rd near the top of Kinglake it was great to see thousands of riders out doing the organised Kinglake ride. At the top the guy replenished their supplys & we headed back, but this time taking the correct route.
Was out for 8hrs with 6:46hrs riding for 122km & 2500m climbing with an Ave HR of 70%according to my Polar that always seem to underestimate climbing. Harry got 2780m on his Garmin. All in all a great ride with some very tired bodies. It was job done for me as the aim was to ride for around 7hr at an ave of 70%. I know I can race for 7hr with an ave of 80%, but this is about getting ready for 24hrs of fun. So if I can ave between 65-70% for 24hr that will be a lot of fun.

PM was going to train but had to run Cam through the Lacrosse Fitness test so I just took it easy. Probably didn't need to do anything else today anyway, or was I just soft.

6/9 Nice commute today & taking a detour on the way home to get a couple of extra hills in. 80min
45min KB class. Nice play with the 16kg 60sec work 30sec rest

7/9 Fun day today, out for an excursion with Flynn's class to the museum & Imax.

8/9 Did the extra hills on the way home today, trying to spend as much time as posible seated, which is aways so much fun on the single speed.
45min KB Class playing with the 24kg.

5/9 Up early to get a but of an extra of a ride in before starting work. Headed the opposite way to work, out to Eltham before heading back into the city & a nice head wind. 2hrs on the single speed.
PM Did a Circuit tonight, working in pairs, swapping every 10 reps & spending 4min on each station
MB Slams 20kg
Step-up lunge
Push-ups
Chin-ups
Box Squats 2 x 24kg KB's
Aqua Bag Clean & Press 20kg
KB Cleans 2 x 20kg
1 Arm/leg deadlift 2 x 24kg
& then the first 4 exercises repeated again

Ride Plans Sun 12/9

Making plans for a big ride on the Mountain Bike, leaving from my place & riding to the top of kinglake, with as much time as possible spent on gravel. It will be around 115km depending on route selection. Expected to take up to 8hrs, so will be heading out early at 6am. Not sure what the roads will be like up to Kinglake as I haven't ridden any of these trails since the fires. They may be extremely rutted, due to being so exposed. It doesn't matter, it's all about trying something new.

4/9 Had a good day with the kids as it was my Fathers day today as I'm working tomorrow, so we all went out for a late breakfast.
I had 30min to get some training in, so I had to make it worth it.
8:30min run & then grabbed the truck tyre & rolled it over to the alley way & did 12 x 50m drags & rolled the tyre back home. Time to complete 31:20min.

2/9 Nice commute today feeling really good 63min

PM Deck Squats 2 x 20
Box Jumps 5 x 40
KB Rack Squats 10 x 24kg, 5 x 32kg, 5 x 40kg, 5 x 48kg, 2 x 5 x 56kg The quality with the 56kg wasn't that great, it wasn't the weight on the legs it was holding onto the 2 x 28kg KB then squating
1 Leg Deadlifts 5 x 56kg, 3 x 5 x 64kg
GS Jump Squats 2 x 200 40kg Did the second set with the 40kg Bulgarian Bag which was way slower as the bag bounced around.

31/8 Had time for a little extra today, so I hit some hills 90min
45min KB class had more newbies, so worked on technique & got the others to do the lunge circuit of fun (Pain)

1/9 Quick commute in the rain 65min, got to love it when it rains all day. When I got home did a quick 6min run flat out.
45min KB Class, another technique session as I had 3 newbies again