29/12/11 Back to work for a couple of day, so a nice spin on the single speed 41min
Deck squats 34 & 35 as I was slack yesterday & did the catch-up set

30/12 Commute 40min
45min KTB class, the last one for the year.
20, 19, 18, 17,............1es 1 Arm swings with rest being 1 push-up between sets
OALCCJ 50es. I did say 50 total but one person didn't listen very well & kept going, so everyone had to join in
1 Arm/Leg deadlift 20, 10es, just to round it out to 600reps
Deck Squats 36.
Now I've got 2 weeks off, will try to keep the training going.

On New years day there is an interesting race in Forest that I've decided I'll do. http://www.rideforrest.com.au/red-carpet-repeats-new-years-day 3 trips down the Red Carpet, best 2 count for time. Decided to keep to the stupid idea of racing on New Years Day & race single speed with 33 x 16 & skip the shuttle bus to the top of the climb & ride instead. I've got leg, so I should use them. Probably do some extra riding on the trails as well. Should be a fun way to start the year.

Happy new year

23/12 Easy commute 38min
45min KB Class. Still trying to bring this class up to speed with technique, lots still to do
30 Deck Squats

24/12 Getting ready for Christmas so just time for the 31 Deck Squats

25/12 Christmas day involved lots of cooking for 21 people & lots of time playing with the kids. Was a great day & didn't get any of that storm that struck Melbourne. So after all the eating & entertaining of people I did manage to get my 32 Deck Squats done.

26/12 Managed to get out for a short ride, when the kids were having some down time. So headed out on the single speed to do some exploring around the local area. Found a great dirt climb not to far from home , that will be great for some hill repeats. 60min
Deck Squats 33

27/12 Flynn & I headed up to the school today with the Sled for a bit of a drag.
Did 3 sets of 4 x 30m with 20sec b/w 30m & 2min b/w sets using the rings first set with 65kg & then added Flynn to the Sled for 84kg. Did the drags on the grass, which gives so much of a better work-out.
Flynn also did a set, just with the sled.
Deck Squats 34

Hope everyone had a great Christmas and are ready for a big year ahead

Cheers
Jeff

22/12 Commute 42min easy
Deck squats 29
Pistols 2 x 5es
Front Squats 2 x 10 20kg, 2 x 10 40kg
With Christmas in a few day I am feeling good about trying to do something everyday.

16/12 Commute 42min
23 deck Squats & 2 x 5 Pistols es

17/12 Just the deck Squats 24

18/12 Had 1hr free early this morning & decided to head out on the single speed for a spinning session around the river & to see if there were any trails like off the Yarra. Did mamage to find 4 short sections of trail, but nothing like on the Yarra. Will have to do some more exploring. 59:52min 24.7km
Deck Squats 25
Pistols 5 x 5es
Front squats 5 x 10 technique work

19/12 Bit of a longer commute today getting off 3 stations early 54min. Only made 4min difference in the time I got home, but not as nice of a ride.
Deck Squats 26
Pistols 2 x 5

20/12 Commute 39min
Deck Squat 27
Pistols 2 x 5

21/12 Deck Squats 28
Pistols 3 x 5
OALCCJ 25es 24kg

15/12 Commute 39min of fast spinning
22 Deck squats
Pistol's 3 x 5es Have decided to get back to doing these again for some extra fun with the deck Squats. Will see how it goes.

14/12 Carolyn's birthday, so a nice family day. Deck Squats 21

12/12 Nice commute today, except the calf was a little sore from the cramp on Saturday. 42min.
17, 18 & 19 Deck Squats. Bit of a catch up with all the riding over the weekend

13/12 Calf's a bit better today 39min Commute & 20 Deck Squats
45min KB class of fun.
With the big weekend on the bike & that virus I had, has put me at the lightest I've been in 5 years at 60.1kg. Is this good is yet to be seen.

Big weekend on the bike

10/12 Race day at the Gazebo 3hr out at the You Yangs was a little warmer than expected , hitting 35C in the sun at 11am. Should have brought more fluid as it was only meant to reach 28C.

There was a great turn out of 125 riders for a spin on the flat course. This course is not one for the single speed & I knew it was going to hurt. As I was still only feeling about 90% after that virus, I took the start at a moderate intensity & slotted in with 2 other single speeders into the first of the single track in about the top 40. The tracks were dry, dusty & very loose in places. The course was good for a singles speed but on the fast sections spinning at 195rpm to reach 42kpm hurt too much to do more than once. Held it together pretty well until the 2:30hrs, when I ran out of fluid & the battle began with some cramps. Felt a lot better on the bike than I had any right to, I managed 6th in B grade or 25th overall. Was happy as I was the fastest of the single speeds. It was fast with 69km with 574m climbing covered in 3:00:59hrs. Gears would have made a big difference, but I had a great time racing the single speed, so I thinks I'm going to stick with this set-up for the series.

11/12 Back out on the Single speed again today for a ride on the fun trails between Bells beach & Anglesea. The trails were in great condition with just a few puddles from Saturday nights rain. Ended up doing 2:30hr of playing, with only one of the climbs bringing me to a grinding halt, which I expected as I usually climb it in 26x32 & it's hard to get up it in this gear. Felt good after yesterday, but the climbs today did rip the legs apart.

8/12 Nice commute 39min. Converted the Mountain bike back to Singlespeed, as I'm thinking of race it like this for this weekends Gazebo 3hr on Saturday. Not coughing as much of a Lung up today, hopefully I should be almost right by Saturday. Big thing I've noticed, is even though I'm still eating fine the body has been stressed with the Virus as I've lost almost 2kg in 10 days.

Deck Squats 15

9/12 Commute 40min & 16 Deck Squats
45min KB class. Did the same work-out as on Tuesday, they weren't happy with the rest option.

28/11 Easy commute 41min
5 Deck Squats

29/11 - 3/12 Sick with a narsty Virus. Couldn't do anything, a walk around the block required a 3hr nap to recover. Been 15yrs since I've felt this bad

4/12 Did a small work-out & deck Squat catch up
Deck Squats 6, 7, 8, 9, 10 & 11
Squats 44kg 6min 60reps. Bar stayed on back whole time
20min spin on the bike coughing up all of both Lungs

5/12 42min Commuted only coughing up 1.5 lungs today
Deck Squats 12

6/12 42min commute & only 1 lung coughed up, so I'm getting better
Deck Squats 13
45min KTB Class with all rest taken in push-up position
Around body pass 2 x 20
OA Swings 30es
Snatch 8 x 8es
Cleans 4 x 15es
OA Jerks 6 x 8es

7/12 Short work-out
Deck Squats 2 x 20 & my 14 for the day
Cleans 6 x 10 40kg.
Legs still haven't recovered from the squats on Sunday, so they hurt today. Body about 85% of normal function