Sat 12/11/11 Busy day with the kids, off to kids party's in Geelong for Flynn. So we headed down to eastern Beach for the Milly & Riley to have a good play.
After dinner had an option for a quick session
2 x 20 deck Squats
5 x 10 Squats 42kg 15sec rest B/W sets

Sun 13/11 Headed out with David on the road bike at &:00am down to Ocean Grove for a 8:00am bunch ride. Been a while since I've been on the road bike & legs weren't feeling to bad at the start. David wanted to do 40min tempo on the way down. I was fine for about the first 15min and then those squats started to take there toll with the HR elevating above what was wanted so I dropped back into the draft to try and save something for latter. After 50min of solid riding we meet up with the bunch, which David said takes it pretty easy for the first half of the ride. Small bunch today of 16 riders & they did take it easy for about a third of the ride with the pace increasing slowly as we went along. When we reached Portarlington, the pace increased again as we headed south beside the bay. Fantastic views flashing past. Was doing high cadence work & was feeling good. Then we turned & the pain began. Rolling pace line was set & speed went from 35 to 45+kph.  Haven't done this sort of riding for year. When we hit the high 40's riders started missing turns & disappearing out the back door. Was still rolling turns & was hurting but managing until we hit a small climb. But when you are over threshold & hit a climb at this intensity I knew it wasn't going to be pretty. 2bpm off max (183) was the result with the bunch slowly getting away. I was ready to concede defeat, but David dropped back to help me get back on over the top & extend the pain. After a couple on min's sitting on I was ready to go again until the next small rise which ended up with the same 183 HR & me a dribbling mess & David dropping back to extend the joy. Lucky for me the pace dropped back & we cruised the end of the ride with the group. The only problem was that I still had another 30km to get home. The last 30km wasn't pretty with the legs asking me to stop all the way home.
In the end it was a great ride & with the Forest Festival 2 weeks away just what I needed, but should have been doing it for the last month or so would have been good. 124km 3:57hrs.