16/9 Amy Grand Fondo.
Ended up riding this event, because Ann-Michel wasn't able to so she gave me here ticket. Had ridden this distance since last year so it was always going to be interesting. Went to the event with my brother inlaw Peter who was the only rider there on a mountain bike.
While waiting for the start I ran into Tim & Helen, so I dropped back to start with them. Great day for the ride & we rolled off the start at about 8:14am. Didn't realise at the time, but Tim stayed with us for about 100m Before he first session of Squats on Friday for over a year caught up with him & made him drop off the easy pace. Helen & I cruised down to Skenes Creek & I only went on the front once to close down a 200m gap that appeared in the undulation on the way down. We hit the climb together & Helen told me to carry on as she was going to take the climb easy. I haven't done any long climbing for so long I found that I couldn't hold a steady pace. I need to keep changing the pace buy doing short acceleration to feel comfortable. Ended up making my climb time 2min slower than last year. I saw Neil just after the top of the climb waiting & thought about stopping like last year, but decided I didn't want to get cold, so I pressed on. For most of the rest of the ride I found myself in a bunch working quite well, with a few times on the front Until the last climb from Deans Marsh to the finish. The legs then decided it was time for a vacation & stopped working. So the last 10km was a real struggle just to keep turning the peddles over. Made it to the finish with a time of just under 3:26hrs & rolled down the hill back to the car for a total dist of 121km in 3:44hrs. So officially I was 22min faster than last year, but last year I spent about 35min waiting for others to catch up. It was a great event, that some longer training would have made better.

17/9 Legs aren't the best & the 61min commute didn't seem to lossen them up.

13/9 Loving this lovely headwind weather I seem to be hitting at the moment. Decided to take the soft option on the way home & the commute was still a 54min slog
Jerks 20

14/9 Nice finish to the week with a 50min commute (was the short way home to pick up Coffee)

KB class fun
Around body pass 60ew
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each
OA Swings 40es
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each
Cleans 40es
Squat, Reverse lunge & jump lunge 10reps of each
Snatch 30es
Squat, Reverse lunge & jump lunge 10reps of each
One arm/leg deadlift 30es

Squat & Reverse lunge 10reps of each

Jerk 20es
Squat, Reverse lunge & jump lunge 10reps of each

High Swing row 20
Squat, Reverse lunge, jump lunge & jump squat fun 10reps each

Good feeling session

Jerks 40

10/9 Nice eary start & a great day for a commute. 59min with the legs feeling heavy from the run yesterday.

Jerks 20

11/9 Legs feeling better today, ready for some more fun. 53min commute.
Jerks 30

KB Class. I had 2 casuals that live interstate show up who didn't know what a KB was, so it was an easy session for me working with them. Everyone else did this until time ran out.

Around body pass 3 x 20es

10, 9, 8, 7, .........1es
OA Swing
Snatch
Lunge
Jerk
Clean
Rack Squat
One Arm/Leg Deadlift

Straight after the KB session I ended up taking a 45min TRX session as well, doing 38 x 45sec work with 15sec recovery b/w. Did lots of different exercises & all the participants are still complaining about sore butts 2 days later. After the easy KB class I made this hard.

12/9 Had to go to work today on my day off to do my Pool Lifegaurd update for all the 0min I spent last year on the pool. Commute 45min

Jerks 20

7/9 Shocking day for weather, so the commute was cut short. High winds, damage to the railway lines lead to a 22min commute day to miss the mess.

KB Class
Around Body Pass 2 x 20es
OA Swings 200 changing on 20
OA Swings 100 changing on 10
Clean 150 changing on 15
Jerk 50 Changing on 5
Snatch 50 Changing on 5
One Arm/Leg Deadlift 100 Changing on 10
OA Swing 60 Changing on 30
750reps of fun

9/9 When for an early run with Riley in Pram. Hit some hills & managed to total my legs for a nice 42min. Was a lot nicer than expected this morning & by taking Riley with me there is no slacking off, as he just wants to go faster.

6/9 Had to drive in today, but did park out of the city & ride in, but only 18min bike time. Should have parked at my Mother in laws as it took 50min to Bike/drive to her place after work to pick her up. I can ride there from work in under 40min in traffic. Don't like driving to work one little bit.

Jerks 50reps

3/9 Felt fantastic on the commute today. It was nice to have one of those days that you just fly along & it feels easy. 55min commute
Going to build the Jerks back up & see how this elbow feels
Jerks 10

4/9 Still feeling good on the bike, but a slightly shorter commute 48min

45mi KB Class. Had a newbie so worked with them. Here's the main session

OA Swings 100, 50es
Cleans  75, 50es
Jerks 50, 25es
Snatch 50es
One Arm/Leg Deadlift 2 x 25es

Jerks 20

5/9 Just the Jerks today for 30reps

31/8 Pouring down rain made me cut the commute short today 45min
45min KB Class
Around Body Pass 3 x 20
OA Swing 20, 15, 10es
Snatch 20, 15, 10es
Clean 20, 15, 10es
Jerk 20, 15, 10es
OALCC&J 20, 15, 10
One Arm/Leg Deadlift 20, 15, 10es

2/9 Fathers Day early ride. Headed down the Coast nice & early for a 1:25hr ride. Lovely morning & home in time to have a great day with the Family.
My Left Tricep was feeling a bit funny from an old Kayaking injury (21yrs ago) from all the jerks, so I'm going to back it off & build back up again. Will get into it easy tomorrow.

30/8 Nice winy day commute 65min. Managed to miss the storms that came through, which was nice for a change.
Jerks 50. Body feeling a bit beaten up from all these so far. Will have a break form them for a couple of days.

28/8 Commute today was an easy 53min, a bit on the slow side

45min KB Class
Today's class had 2 options. I took option 2 with the newer people with the 20kg, while most took on option 1

Option 1
Around body pass 3 x 20ew
2KB Jerks  20 x 10

Option 2
Around body pass 3 x 20ew
1KB Jerks 10 x 10es
Cleans 10 x 10es
One Arm/Leg Deadlift 5 x 10es

Lots of complaining went on with option 1.

Still put in 50 Jerks


29/8 Lots done around the house & with the kids
110 Jerks 2 x 16kg

27/8 RDO day, so lots to do around the house & 100 Jerks. Was a little fatigued today, followning yesterday. Didn't have the same snap with the Jerks.

26/8 Work today so on the bike for part of the commute. 55min
Instead of doing the 45/15 circuit class, i had a little change around & did a TRX class instead. This means that they got to do something different & I got a work-out, win win. Did 45sec work, 15 sec rest for 45min, with no exercise repeated twice. 20min was spent on pure leg work.

Today's Jerks 100reps.

25/8 Busy day with the kids. Carolyn was out for the day, so it was get the 3 kids to swimming by 8:30. Pack the car as we are off to Melbourne for Gateways for Flynn & I run a Training session at Rosanna Parklands while Flynn is in class. Milly & Riley have a good play while I'm training people. Then Coffee, pick up Flynn & back home. Managed to get in 110 jerks during the day.

So for the first week of Jerks managed 650reps or 20,800kg lifted overhead.
When I add the 2 KB classes I get 26,400kg OH.

24/8 Finished up the day with a nice 32min on the commute home into a nice side head wind again, topped of with 20 Jerks. Body feeling the effects of the last couple of days.

23/8 Up nice & early. 5:50am outside the Grovedale Hotel for the Thursday bunch ride. Nice size group of around 25riders. Perfect morning, mild without a trace of wind. Was only 4 riders back from the front, but everyone seemed to want long turns on the front today, so didn't make it to the front until we were leaving Torquay on the way back. End up on the front for about 10min of solid work. Nice to see the sunrise over the Ocean. Back home again just after 7:00am for a 1:16hr ride.

Still working on the 2 x 16kg Jerks in sets of 10. Was unsure how I'd be today, after yesterdays effort, but managed 100reps.

24/8 So far today I've done this
10 Jerks before getting on the bike for 32min of the commute into a nice side head wind.

50min KB Class 20kg
Around body pass 2 x 20es
Timer set for 1min work 20sec rest
1 Arm Swing
Clean
Snatch
Jerk
LCC&J
One arm/leg deadlift
1 Arm Swing
Clean

Snatch
Jerk
LCC&J
One arm/leg deadlift
1 Arm swing/clean
Clean Snatch
Clean Lunge

All done by 7:00am

19/8 Alarm didn't work so I missed out on my Sunday morning ride due to time, so I've started a new challenge instead. Still have the goal of 100 LCC&J with 2 x 16kg in 10min, but am struggling with the jerk part, so extra jerk training. I've put the 2 16's in the middle of the garage & when I walk past them I do 10 jerks. So today 110 jerks.

20/8 30 jerks.
Commute 58min feeling good

21/8 70 Jerks
Commute was ok, a bit on the flat side & shorter 52min
KB Class. Set up a nice program that I was looking forward to doing 7 a newbee showed up so only did about two thirds of the session.
Around body pass 3 x 20ew
Jerks 10, 9, 8......1es
Snatch 10, 9, 8.....1es
Rack Squat 10, 9, 8.......1es
Clean 10, 9, 8......1es
One Arm/Leg Deadlift 10, 9, 8....1es
LCC&J 10, 9, 8.....1es
750reps

22/8 200 Jerk. nice way to spend the day at home

You Yangs Stage Race
After Flynn's race it was time to get myself organised.
First up was a short time trial up the outside rd & down bolder. They asked riders to self seed, which required a bit of talking to get a nice start in about 6th position. Had a good start & hit the climb feeling good. Rode hard up the climb & could see that I was catching the rider in front. At the top of the climb it's roll down some rocks & then over the Clam Shell rock. Rolled into the Clam with to much speed to take the easy line, so had to try to rail the inside which almost worked until the real let go two thirds of the way around, which ended up spinning me completely around back at the bottom of the rock. Unclip & run back over the rock & back onto the bike, for time loss wasn't meant to happen. Decided not to do the "I've got to make up time, go silly" thing for a change, rode smart & safe to the finish. Ended up 11th overall.
Stage 2 was a Cross Country. Got a good start & was sitting in third wheel going into the single track. Liam took off on the climb at to high of a pace, so we let him go. As we got further up the climb I was felling good, so I gave it a shove & 2 of us broke away. We spent the next lap & a half attaching each other until he managed to get away on the decent as I wasn't willing to take those risks anymore (Comes with age) so ended up in third.
Stage 3 Crit 10min +3laps. Same as the Cross country, good start in second wheel. Liam managed to get away again & I did most of the chasing. We broke the field with 2 of us chasing taking turns & managed to win that sprint for 2nd.
Overall I came 4th on 16 points, 2 points off 3rd & 8 off 2nd. Bad TT cost me.

5/8 Up nice and early for a ride down the beach. A bit warmer today which was nice for a change. Only a couple of car & riders. Nice way to send the early morning & back home early to feed & play with the kids.

6/8Nice 62min commute

7/8 52min Commute
Kb Class
Circuit of Fun
Squat, Reverse Lunge, Jump Lunge, Jump Squat 3 rounds 30, 20 & 10reps
Then Technique work with a newbie

9/0 Just the commute 62min

10/8 Commute 63min
45min KB Class
Around body pass 3 x 20es
OA Swing 5, 10, 15, 20, 25es
Snatch 20, 15, 10, 5es
Clean 20, 15, 10, 5es
Jerk 5, 10, 15es
LCC&J 5, 10, 16es
One Arm/leg Deadlift 2 x 25es

11/8 Busy day with Kid's swimming lessons at 8:30am, then off to Melbourne for Flynn & then catching up with a group to punish them in the park for 75min.
I'm racing Sunday & at 8:00pm Flynn decided that he wanted to come along & do the Kid's race, so lots more to organise as I now needed to get to the race over 1hr earlier for the juniors.

12/8 Up early to get all the troops feed & out the door. The weather wasn't looking the best as the You Yangs was hidden by cloud & rain. Got to the race site with water everywhere, but Flynn was keen, so off to rego to get him signed up. One of Flynn's friends from school was there & he was keen to show Flynn around. The Race started in a nice 3inches of mud. Flynn on his street BMX found it hard to get traction & get moving through the 150m of this mud, with all the others on MTB's with gears riding off. Allan a friend of mine pushed him through the mud while I grabbed my bike to keep an eye on him. They had 4 laps & Flynn did really well, with just a bit of a push to get through that 150m of mud each lap. The good thing was, it's all about participation & all the Kids got some goodies for showing up.

25/7 Nice day of & time for a quick play.
30 Deck squats
40 LCC&J 2 x 16kg

26/7 Just the Commute today 62min of fun

27/7 Commute 62min
KB Class 45min. An attempt at Tues KB session, but with time restrictions.
Managed to do all the Around body passes & almost completed the 6's. Ended up doing 700 reps with the 20kg in 40min. Was happy with this.

29/7 Had to work, but found it hard getting out of bed for work on a Sunday which meant I was late leaving home, so I had to smash myself getting to the station on time. Ended up 1:07min fast for this part of my ride. Nice way to wake oneself up. Commute 60min.
Bit of time at the end of the day for a quick session
Deck Squats 30
LCC&J 5min 35reps. Wanted to do for time, which meant pacing myself.

30/7 Nice commute 63min
At Lunch time today I decided to change the circuit class to a TRX class that I'm putting together at the moment. Lot's of different exercises & people are still enjoying the benefits 4 days later.

31/7 Short commute with the late finish today 51min
45min KB class
Around body pass 3 x 20ew

Ladder

OA Swing, Snatch, Clean, Jerk, LCC&J 5, 10, 15, 10, 5es 30sec rest b/w exercises

2/8 Grovedale Hotel 5:50am bunch ride. Got up nice and early to head out for this ride. Just as I was about to leave the house Riley got up. So it was gather him back up, put him back to bed & get him to stay there, then out the door. This put me 2min late to the start of the ride. I'm up, so I chase. I could see the tail lights in the distance & they seemed to be getting closer, so I keep on going. Then they slowly go further away, so I push harder. All this causes to happen is for me to explode. So ease it back & recover slightly & build it back up again. Catch 1 rider who has been spat out the back, but they couldn't help & ended dropping off my wheel after only 500m. Ended up taking a slight short cut to get ahead of the bunch in Torquay & then tried to hold them off on the way back to Geelong. To many bridges burned on the way down & the caught me with about 5km to go. Was nice to sit in for the rest of they way. Need to leave home on time.

3/8 Commute 64min
45min KB class still using the 20kg
Around body pass 20ew
LCC&J 10min, changing hand every 1min
Circuit of fun
20 Squats, 20 Reverse lunge, 20 Jump Lunge & 20 jump squats for 2 sets
Snatch 10, 9, 8, 7........1es
One Arm/Led Deadlift 20es, Cleans 20es x 2sets

24/7 Nice day for the commute, felt a bit flat on the way end but by the end of the day after KB I felt fantastic, which was a nice way to finish a long day.

Kb Class. Had big ideas for todays session, which I wrote out on the white board. I ended up not being able to do the session as I had 2 beginners. So I ended up with a long technique session instead. All exercises were done on the Left arm before changing to the Right arm. With 3 x 20ew Around body passes as part of the warm-up, this gave 1000reps. Ben & John completed it with the 20kg for 20,000kg.

13/7 Just time for a quick play
40 Deck Squats
LCCJ 2 x 16kg 50reps

15/7 Spent most of the day pruning around the house, then Riley talked me into taking him for a un in the Pram. So ended up a short hard run 13min.
LCCJ 2 x 16kg 50reps

16/7 62min Commute today

17/7 55min commute, slightly shorter distance
45min KB class
worked with 60sec work es 10 sec rest. 2 sets per exercise
Around body Pass
OA Swings
Snatch
Jerk
Rack Squat
Clean
Clean & Jerk
One Arm/Leg Deadlift
Then combo 5reps es Swing, Clean, Clean & Jerk, Snatch

18/7 Deck Squats 50
Jerks 5 x 10

19/7 Commute 62min

20/7 Commute 61min
45min KB Class
worked with 60sec work es 10 sec rest again. 1 set es per exercise
Around Body Pass
Swing
Clean
Snatch
Rack Squat
Jerk
Lunge
OALCCJ
One Arm/Leg Dead Lift
Swing & Clean
Swing & Snatch
Clean & Lunge
Clean & Squat
Clean, Clean & Jerk
Swing, Clean & Snatch
Clean & One Arm/Leg Deadlift

22/7 Headed out early in the dark for a short ride down to the beach. Great morning with hardly any wind & no one around. Starting to find all the nice back roads, which seem to be in better condition & nice to ride on than the main roads. After an hour on the bike I started to see other riders just starting to head out for their ride with mine nearly over. I road through Torquay nice and early & it was great to see to see the sun rising over the Ocean. Great way to start the day. 1:30hrs

KB Press 2 x 16kg 6 x 10

8/7 Cold, frosty morning so decided to change plans & instead of leaving home at 6am for a ride stayed in bed until 7:10am & headed out for a nice 9km 45min run down to the river. It's so nice of a spot for a run & nobody is around on a Sunday morning.
Deck squats 40
LCC&J 2 x 16kg 40

9/7 Very wet commute 62min. Started out nice for the first 3min, then set in.

10/7 Extended commute 1:34hrs. Carolyn want me to pick something up in out old haunt of Rosanna, so a short trip to the station our end, followed by North Melbourne - Rosanna - Melbourne. Would have been a lot nicer if it hadn't started raining on the trip back into the city.

45min KB class.
We have some more 20kg Progrades at work. so have decided to start using these more often while taking these classes.
Around Body Pass 3 x 20ew
OA Swings 3 x 20es
OALCC&J changing hand every 5reps 6min
Supersets One Arm/Leg Deadlift 10es, Snatch 5es 6min
Superset Clean 10es, Jerk 5es 6min

12/7 Home for next next few days looking after the Kid's with Flynn getting Tonsil's, Adenoids & Grommet done.
Managed a short session of Jerks 5 x 10 with 2 x 16kg

1/7 Not my favourite way to spend my Sunday as I had to work, so the ride ended up jut being the commute on the MTB for 57min.
After work I had a few minutes spare so I did a short session.
20 deck Squats
2min of prowler pushing
3min LCC&J 2 x 16kg 24reps, nice slow tempo

2/7 Just the commute 61min

3/7 Commute 50min. A bit shorter on the way home as it was late.
45min KB class, I had a set out a nice fun program & then a newbie show ups. So while most of the class had lots of fun, I ended up with a technique session.

4/7 School Holidays & a broken Dishwasher took up most of my day, but I managed to sneak into the shed after the kids were in bed for a very short time.
Deck Squats 40
LCC&J 2 x 16kg 30reps

5/7 Nice early morning commute in the rain, such a nice way to start the day 58min. Even though it was raining I still took the long ride as I'm enjoying the bit of extra time on the bike in the morning, even if it means sitting in the train wetter.
KB Jerks 2 x 16kg 3 x 10reps

I've decided that I want to reach a goal, that I started out trying to do a few years ago & that is 100reps of LCC&J with the 2 x 16kg KB's. I reached 96 last time & just kind of stopped. Will try harder this time.

6/7 Nicer day for the commute today & felt good on the bike. 57min
45min KB class 20kg
Around body pass 2 x 20ew
Descending ladder
OA Swings 20 to 1 with rest being Body weight squat 20 to 1
Cleans 3 x 10es no rest
One arm/leg deadlifts 25es
A nice 850rep morning

45min TRX class
Works put in a new TRX stand that we can train 8 people on at once. At lunch tome on Fridays I usually run a circuit class, but today I decided to see how a TRX session would go & join in myself. After warm-up & cool down were taken out, we spent 38min on the TRX's with 45sec work & 15sec rest. Had lots of fun & didn't repeat an exercise twice. Will be interesting to see how I pull up.

29/6 Nice easy commute and it was nice to miss all the rain for a change 55min
KB Class
Went with the 24kg KB today for a bit of fun, kept rep range low & no real leg work as one of the participants hurt his knee falling off his Motor bike on Wednesday morning.
Around body pass 3 x 10ew
OALCC&J ladder 1, 2, 3, 4, 5, 4, 3, 2,1es
Snatch ladder 1, 2, 3, 4, 5, 4, 3, 2, 1es
Jerk ladder 1, 2, 3, 4, 5, 4, 3, 2, 1es
OA Swings 5, 10, 15, 10, 5es
Cleans 3 x 10es
Looking to do the Girevoy sport course with Ironedge in September, so will need to do some heavy sessions

26/6 Nice commute 62min
KB class
Had 3 newbies today so it became a technique session for me, nothing to hard just swings, cleans, Jerks, LCC&J, Snatches & One arm/leg deadlifts.

27/6 Had the chance for a session at home, so had a nice play
Deck squats 40
Shin jumps 3 x 10
2KB Jerks
16kg 5
24kg 1, 2, 3, 4, 3, 2, 1
OA Jerks
32kg 1, 2, 3, 4, 5es
Found the Jerks hard, need more play time.

28/6 Grovey bunch ride 5:50am
Have been thinking about doing this ride for about 10months, just needed to get m A into G. Was surprised to find about 20 riders out on this cold morning as we headed down to Torquay along the main Rd. The pace was reasonable & it was good to do a couple of turns on the front at above my intensity on the road bike. Will have to try to get out with this group more often in the future. Back home by 7:05 for a nice 42km ride.

19/6 The long commute in the rain today 61min. Left work early for Flynn's concert, so KB's for me today.

20/6 Quick session
Deck Squats 30
Shin Jumps 3 x 10
OA swings 300reps, changing hand every 25

21/6 Commute 63min

22/6 Commute 58min. Flynn had a swimming carnival today that I came home early for. Would have been fine except for the nasty head wind that I had to smash myself against getting home in time.

24/6 6am ride this morning as I needed to be home by 8am. Did the loop down to Torquay & around. Nice ride but the road from Geelong to Torquay towards the Torquay end is a mess & not much fun to ride on.

17/6 Slept in, so didn't have time for the ride I planned. So I put on the runners & headed out for a short run instead. Only did 35min but not having kept up the running I started it hurt. Just couldn't seem to get any rhythm, so just struggled around.
Need to do something else so I did 30 deck squats trying to loosen up the legs & then grabbed the 24kg Kettlebell for a quick swing session. 200 OA swings changing hand every 10reps. Was good to complete this without needing to stop, but have managed 500 in the past so it needs a bit of work.

18/6 commute 61min at a nice easy pace. It was also nice to miss all the rain.

3/6 Long day today, as I had to work. Not much fun on a Sunday. Did half of the long commute for 50min.
After work, had 45min until the next train was due so I hit the gym for a quick session before I had to head off to the station.
Tabata was the theme for today
Deck squats 2 x 20
Prowler 20sec work, 10sec rest x 8
Battling rope for the next 8
Deadlift 40kg to finish off, with 85reps performed

4/6 Just the long commute 65min

5/6 Short commute 40min & KB Class

7/6 Long commute but slow 1:06hrs

8/6 Long commute 1:04hrs
Early morning KB class. Time to play with the 24kg
Need to get back into the habit of lifting the 24kg again & today was a good option.
Around Body pass 3 x 10ew
OA Swings 3 x 10es
Snatch 3 x 5es
Jerks 3 x 5es
Lunges 3 x 5es
Cleans 3 x 10es
OALCC&J 3 x 5es
1 Arm/Leg deadlift 3 x 10es
Not a big session, but enough for today

11/6 No time over the weekend for much training, but with a public holiday today I managed to get out on the road bike early. Had to hunt around for my winter gloves, as the fog had rolled in & it was cold. Put the Blaast II on the front & headed down the Coast to Anglesea for a nice 3hrs in the saddle. Ended up a nice morning by the time I hit the coast & also a little warmer by the sea. Had a pleasant ride & did a little extra loop to clock up the 3hr. Ended up not being the best idea as I ended up getting a flat 1km from home on this loop, so just cruised home on the flat.

12/6 Felt great on the long commute today & it showed 56min. No KB's as I had to get home early.

13/6 Took Milly & Riley for a play at a Gymnastics centre (also a bit for me). Did some rope climbing & lots of jumping around.
Quick session
Deck squats 20
Old School BB Cleans 5 x 10, 41kg

14/6 Long commute 57min

15/6 Commute 60min feeling a bit flatter today
KB Class 20kg
Time set at 45sec for 52x's. Start exercise on the beep
Around body pass 20 x 4
OA Swing 20 x 4
Clean 15 x 4
Snatch 10 x 4
Lunge 10 x 4
Jerk 10 x 4
Long Cycle 5 x 4
1 Arm/leg deadlift 10 x 8
Long Cycle 5 x 4
Jerk 10 x 4
Snatch 10 x 4
Cleans 15 x 4
Got through this OK, need to build up to doing this with the 24kg.

29/5 Legs are flat from Sunday still. Not having raced for the last couple of months has really shown with the recovery, so just an easy commute 41min.
KB class kept clear of the legs & mainly went for the upper.

31/5 Did the long commute today 1:05hr, with the body still not fully recovered. It's interesting doing a longer commute, but still having the same travel time door to door.

1/6 Feeling better today, so the ride was a little quicker 1:02hr
KB Class
Around body pass 2 x 20ew
Ladder, starting on left, complete circuit, then complete on right.
1 of each exercise Lt, then 1 of each on Rt, then 2 Lt, 2 Rt until you reach 10 Lt & 10 Rt.
Swing
Clean
Jerk
Long Cycle
Snatch
550reps

completed without rest.
Felt really good until around 6s & then it was hard. Nice challenge.

25/5 Took the soft commute due to the weather, just 35min
KB Class 6:15am
Around body pass 2 x 20ew

OA Swings 50, 30, 10es
Cleans 50, 30, 10es
Squats & Reverse Lunge 20 & 10es
Snatch & Jerks 20es
One Arm/Leg Deadlift 20es

The circuit room was out of action, so I had to come up with another option & so it was a Wrestler Bag (Bulgarian bag) session instead. First time swing the bag for 45min, so I went easy after this morning with the 8kg. Ended up being harder than expected & managed to destroy my legs, which I'll pay for on Sunday.

27/5 Rock Hop 6hr.
I was asked to do this as a 3 man team & we ended up being a 2 man team with Alan who just lives around the corner in Belmont. After the rain we had on Friday & Saturday it was always going to be a hard day out.
I got the fun of going first & for a change had a great start putting myself in a good position into the single track. Haven't ridden here for 2yrs, but could still remember most of the course. The main difference being the amount of water on the trails. Only problem I had in the first lap was taking the second A line & having to stop twice because of riders walking it & ending up losing about 80m to the rider I had just passed.
   As the day went on it got muddier & hard, but it was fun being a big kid playing in the mud. Alan started cramping on his 4 & 5th laps so I got to have more fun & ride the last 2. Average speed was way down, at about 12.6kph, but still managed about 1400m of climbing.
   Ended up 6th in the pairs & would have come 2nd in the 40+ triples, so a pretty good day out. Now all I have to do is find time to clean the bike. Looking forward to the next outing.

22/5 Nice 39min commute. Wasn't feeling up to much today
45min KB Class
Nice warm-up
OALCC&J change hand every 1min for 20min
then on to 2 x 16kg
Cleans 20
Jerks 10
Snatch 10
LCC&J 10
One Leg Deadlift 20es

24/5 not time for much training, but did fit this in.
15 x 10 Goblet squats 16kg KB

12 - 13/5 no time for training with a busy day Sat & Mother's Day on Sunday

14/5 Working on lengthening the commute a bit, by heading to North Geelong rather than Marshel on the early starts. Gives me 23min rather than 10min. Interesting thing is that it takes the train 13min to travel between these stations, same time as the train. 52min

15/5 Shorter commute today with 42min.
KB Class 24kg
Ran a heavier session tonight with low reps 5 - 10. Didn't feel like I had much in the tank, very flat.

16 - 17/5 Sick. this is why I had nothing in the tank. Aches & pains through the whole body makes for very lazy times.

18/5 Took the commute very easy with a nice slow 44min
Early morning KB class
Set out the session & trained with 4 beginners. This was hard enough for me as I was still a bit flat.

20/5 Did a bit of work on the MTB yesterday & changed it back to the 1 x 9 set-up for a change. So this morning I headed out early to try it out down the Surf coast.
Hit the trails early, starting at the car park on Point Addis access road. 200m and into the single track. The trails were in great condition, with just the odd puddle & lots of grip. Just before the Anglesea Scout camp I decided to head a different way & headed down the trail by the main road & then across it into some trails that I haven't ridden in over 7yrs. Big changes have been happening in here, but ran out of time to do to much exploring. Will have to venture down here to check it all out when I have some more time. Headed back towards the car taking some alt routes. Was a great day for a ride & explored some new trails which look good. 1:52hrs Good to be feeling better as well.

21/5 Just the extended commute both ways today. 1:05hr

7/5 Nice slow commute today as the legs weren't working the best 43min

8/5 Took the short way home on the commute 35min
KB Class was a lot of fun today as my legs were still stiff. The best way to fix them was to destroy them, so I used a very old favourite.

Around body pass 3 x 20ew
OA Swings 20reps to 1es with rest being Rack Lunges 1rep to 20es
So with swings getting easier & lunges getting harder, everyone was happy.
OALCC&J 15es jut to top it off. so much fun when your legs don't work.
990rep class

9/5 Busy over the next couple of days, so just enough time for 2 short sessions today.
12min run around the big block

Shed Session
Deck Squats 2 x 20
3 Deadlifts S/S with 5 Depth jumps
60, 70, 80, 90, 100 & 110kg
Stopped at 110kg because I only managed 2reps. Need some more heavy work by the looks of things

11/5 Took the long way to & from on the commute today 61min.
KB Class fun
Around Body pass 3 x 20ew
Snatch                       20, 15, 10, 5es
1 Arm/Leg Deadlift    20, 15, 10, 5es
Cleans                       20, 15, 10, 5es
Jerks                         20, 15, 10, 5es
OA Swings                20, 15, 10, 5es

Back a bit tired from the DL's on Wednesday.

6/5 Couldn't get out for my Sunday ride as I had to work the whole day. Just the 39min commute on the bike.
When we kicked everyone out after work I had 20min spare to kill, so I did part of a Gymjones session.
Deck Squats 20
Wall sit 3 x 60ses
BB Squats 3 x 10 40kg
Goblet squat 3 x 5   24, 28 & 32kg
Walking Lunge 3 x 20m 32kg
OH Walking lunge 3 x 20m 15kg bar
With just doing this in 20min gave the legs that nice what happened to me feeling.

29/4 A nice cool morning for a ride. I decided to head out in a different direction today, as I needed to be home by about 9am. So I jumped onto Colac Rd to then do a loop through Torquay. As I reached Bunnings 5 riders headed out of the car park, so I joined them. It ended up that they were heading down to Lorne for a ride. Time didn't allow for me to join them for the whole ride, but Angelsea was an option. So ended up being a 63km 2:09hr 503m climbing ride on a nice fresh morning. They leave most Sunday's  at 7:00am, which might be a nice option.

30/4 Shed fun
Day off & a little free time for a short session
Deck Squats 50
Did the Jone's Crawl again. Decided to change it around a bit for fun. Bar 72kg. Weight 62kg
30 Deadlifts / 75 Box Jumps 3:48min
20 Deadlifts / 50 Box Jumps
10 Deadlifts / 25 Box Jumps
Timed the first part. Felt a lot harder this way, but was faster. The next 2 sets were way harder to get through. Touched the ground on every Deadlift, but didn't rest the bar on the ground.

1/5 Back is worse for wear after yesterdays session. Way harder on the body. Nice commute 41min.
 For tonight's KB Class we did a new session
Around body passes 2 x 20ew
OA Swings   Set 1.  30, 20 & 10es
                      Set 2. 10, 20 & 30es
Cleans    30, 20 & 10es
Jerks       15, 10 & 5es
Lunge     15, 10 & 5es
Snatch     15, 10 & 5es

3/5 Just the commute 42min in the rain

4/5 Cold 41min commute
Nice wake-up KB class
Around body pass 2 x 20
OA Swings Superset with Lunges 15, 10, 5es
Clean SS with Jerks 15, 10, 5es
Snatch SS with Lunges 15, 10, 5es
OALCC&J SS with Lunges 15, 10, 5es
OA Swings SS with 1 Arm/leg deadlift 15, 10, 5es
Nice way to start a cold Friday morning

25/4 ANZAC Day. Had a nice day with the family, took the boys swimming & let Mum have some R&R with Milly sleeping.
Did a nice nasty quick session in the shed.
Deck Squats 2 x 20
Jones Crawl as it's meant to be 3 sets of 1.15% BW Deadlift 10reps & Box Jumps 25. Time 4:06min
OALCC&J 60reps with 24kg KB changing hand ever 5reps. Aims to build back up to 100reps & then move up to the 28kg. Need to make a solid goal again with this exercise to get my A into G, so let's say 50reps on the 32kg & 100reps with the 2 x 16kg.

26/4 Clear roads again so it only to 39min for the commute.

27/4 Nice commute 40min
45min KB Class. Told George to get a 20kg KB today & he said "I'll only do what you do", so I got him & myself a 24kg instead.
Around body passes 2 x 20ew
OA Swings 10es, 20es, 30es & 40es. Changing hands on the 10
Cleans 10es, 20es, 30es & 40es. Changing hands on the 10
1 Arm Leg Deadlift,10es, 20es, 30es & 40es. Changing hands on the 10
Jerks 5es, 10es, 15es. Changing hands on the 5
OALCC&J 5es, 10es & 5es. Changing hands on the 5. George was complaining that I was faster due to not having to lift the KB as high as him. So I made it fairer by switching or KB's to 28kg, as he's 20kg heavier than me. Didn't make any difference, if anything he was slower.

23/4 Took it nice & easy on the commute today as I'm not feeling the best after yesterdays run. Seem to forget how much harder running is on the body than cycling. Got out of work a little earlier than expected today, so on the way home I did a bit of exploring of the back streets through Geelong, found a couple of hills & a bit of fun. 50min

24/4 Traffic is mayhem in Melbourne at the moment with Elizabeth St half closed. My normal easy 7min cruise from the station to work ended up being 12min of traffic war, with cars driving in all the bike lanes & generally making a nuisance of themselves. Had one of our members drive to the gym today because it was raining & it took them 55min instead of their normal 25min walk. 45min commute because of traffic.
45min KB class. Been talking to Ben about increasing form the 20 to 24kg KB & he did it tonight, so I ran a nice session to ease him into it.
Around body pass 30ew
Now the session was 45sec Left, 45sec Right & 45sec rest
Snatch
Lunge
Snatch
Lunge
Snatch
Lunge
Jerk
1 Arm/Leg deadlift
Jerk

1 Arm/Leg deadlift

Jerk

Clean

LCC&J

Clean

LCC&J

Clean

LCC&J

High swing row

Just enough that Ben didn't want to do anymore

22/4 Was going to head out for a road ride this morning, but with the rain I couldn't be bothered. So I put on the runners & went for a run instead. Ran down to the Barwon River & headed along the river bank for a few km's, before heading home through the back streets. It's so much quieter down here with 2 runners, 2 cyclists & about 15 cars seen on a 9.5km run. I'm enjoying doing a little bit of running for a change, but am running a lot slower than I use to. Might keep it up, but need to look at a goal if this is to continue.

15/4 Headed out for a run with Riley in the pram before the others were up this morning. Ended up running down to the river & back through the hills. Time wasn't flash, due to the 30kg+ of pushing, but it was a nice morning & managed to be my longest run in over 8yrs. 7.5km

Did a bit of a gym session in the after noon. Did the Gym Jones Crawl for the first time 3 rounds of
10 Deadlifts at 1.15% of bodyweight & 25 Box jumps. Was slowed down by having tight glut from this morning run, so decided to increase it to 5 rounds.
Deck squats 2 x 20
Jones Crawl 5 rounds 10:41min
OALCC&J 4 x 5es 24kg
BB Overhead walk 100m 20kg

16/4 Nice commute with glutes not helping at all today 41min

17/4 Commute 37min
45min KB class
2 x 20 Around body passes
100 OA Swings
100 Snatches
100 Jerks
100 Cleans
100 OA Swings
100 One Arm/Leg deadliest
20 Snatches
nice easy 700reps

18/4
Deck Squats 2 x 20
OALCC&J 6 x 5es 24kg
BB Overhead walk 100m 20kg

19/4 Commute 40min

20/4 Commute 44min alt route with a couple of extra hills
KB Class & Technique session.
For the class today I had 1 newbie & 1 who had done half a dozen classes else where & 9 regulars, so I wrote the session on the board to let the regular get started & the one who had done classes elsewhere also started with them. After 10sec of watching there technique I had to stop them as it was dangerous. Hadn't even been taught how to hold a KB. So I did technique work with 2 & then did a technique session with a new staff member for another hour, 4 hours later.

21/4 Riley & myself hit the shed for a session.
Deck squats 2 x 20
Jones Crawl 6 rounds 10:32min, & this was with spending time teaching Riley how to do his box jumps. With a bit more work I want to aim seeing how fast I can get out 10 rounds.
BB Overhead walk 120m 20kg

10/4 Commute 53min, did a detour for some extra km's
45min KB class
Had a newbie, so while I played nice with technique with them, the rest didn't have such a restful time.
Used a fun finisher at the end of the session tonight.
The circuit of fun. 16kg KB
2 rounds
30 Squats
30 Reverse lunges
30 Jump Lunges
30 Jump Squats
It's called the circuit of fun, because I enjoy listening to everyone complaining for the next 3 days.

12/4 Commute 41min

13/4 Commute 41min
KB class was meant to be when the last person finishes their reps we move straight onto the next exercise, but people (mainly 1 person) weren't listening & taking to long to get started & them weren't completing the correct number of reps. So after 10min of trying I gave up, got the timer out & set it for 2min, no rest.
Cleans 2min es
Jerks es
Cleans es
Switch swings
One arm/Leg Deadlifts es
Cleans
High Pulls
Switch Swings
Jerks 20es to finish with.
Maybe they will listen better next week (don't think so).

A quick catch up

26/3 Commute 40min

27/7 Commute 35min
45min KB Class 1min es continuous
Around body pass
Cleans
Swings
Cleans
Snatch
Cleans
Lunge
Cleans
Jerks
Cleans
LCC&J
Cleans
Squats
Cleans
One arm/leg deadlift
Cleans
Seated Twist
Cleans

28/3
Did 30min technique work of snatches & overhead squats just with the 20kg bar

29/3 38min commute

30/3 36min commute

31/3 Training in the park at Rosanna 1:20hrs

2/4 We went down to Apollo Bay for a few days & I decided to go for my 2nd run this years along the beach & up trails. 32min of fun running just like I use to do back in NZ

3/4 Headed out the back of Apollo Bay on the MTB for 1:25min of solid climbing.

6/4 Not much time as I have 4 days of painting to do around the house. Did manage to squeeze this in.
2 x 20 Deck Squats
50ew Bulgarian Bag Swings
5 x 5 Front Squats OSBB 41kg
3 x 200 GS Jump squats OSBB
20es OALCC&J 24kg

9/4 Need to finish off the painting today, so I headed out for a quick 5km with Riley taking a ride in the Pram. The Phil & Ted's is no where as good as the old one we use to have for running with, as it tends to want to drive itself at speed, does make for a good workout though.
After painting squeezed in a quick session.

2 x 20 Deck Squats

3 x 10 Front Squats OSBB 41kg

3 x 200 GS Jump squats OSBB

20es OALCC&J 24kg

23/3 nice easy commute 41min
KB class 45min
I had a couple of newbies that I did technique work with, while the experienced did the following
2 x 20 Around body pass
16min LCCJ changing hand on the 1min
16min Changing hand on the 1min
Clean
Snatch
Clean
Jerk
Clean
Lunge
Clean
One Arm/Leg deadlift

25/3
Had a busy day ahead so headed out in the dark for a ride on the road bike for a nice 1:40hr ride. Great time of the day, with next to nobody on the road.
Deck Squats 60 to help loosen up.

19/3 Commute 39min, a bit tight in the adductor's after yesterdays fun

20/3 commute 38min, still a bit tight

45min KB class, all rest taken in push-up position & lots of it.
20ew Around body pass
3 x 20es OA Swings
3 x 20es Cleans
3 x 10es Jerks
3 x 20es One Arm/leg deadlifts
10es LCCJ
10es Snatch
everyone was happy when the resting finished

21/3 Bit of a play in the shed
3 x 20 Deck squats
3 x 8 BB Cleans 40kg
3 x 5 Front squats as deep as I could go 40kg
3 x 3 Jerks 2 x 24kg
3 x 10 Jerks 2 x 20kg
Rest spent helping Milly with her forward rolls.

The Jerks with the 24kg showed how much I'm out of practice with doubles work. Need to get back into some more practice.

15/3 Commute 41min

16/3 Commute 37min
KB Class all changing hand on the 1min
10min LCCJ
10min Swing, clean, LCCJ, Snatch & Over head lunge
10min Change exercise every 2 min. Swing, snatch, Clean, Jerk, One arm/leg deadlift

17/3 Had a nice turn out in the Rosanna Parkland's for the session. Ended training everyone for 75min, putting people in mini groups & setting them challenges.

18/3 Headed out on the road bike for 60min in the hills, before the kids got up.
During a quiet time in the afternoon I grabbed the 2 x 16kg KB's and did "The Bastard"

2 x 20 deck squats
50 The Bastard
Set the stop watch to see how fast I could push them out. 19:38mins.
Only time I had any resting was in the push-up position on the KB's. Was lot's of fun. My adductor & going to know about this for days.

13/3 Nice 36min commute, just a bit shorter today, as I was late getting home
KB class
Had 3 newbies today so I worked with them on technique
This is was the main group did
2 x 20es Around body pass
200 OA Swings, changing hand ever 10
200 Cleans, changing hand every 10
KB Complex
OA swing, Clean, LCCJ, Snatch & OH Lunge 2 x 5es 1 x 10es

14/3 A bit of running around today. Managed to get to the new Iron edge showroom to check it our & pick up a couple of things. A very impressive space. Had a play with the new "Log", Loved the hand position. May have to invest & will be making work buy one.
15min smash
2 x 20 deck squats
30 The Bastard.
I know I was going to do 50, but decided to see how fast I could push of 30, HR was through the roof.

So we are on again this Saturday at Bachli Ct, Rosanna Parklands 1:30pm. At least the weather is looking a lot better than 2 weeks ago.

11/3 Had to work today, so only got the commute done 41min

12/3 With the holiday today, it was good to do some stuff with the family. Took the boy's to the pool for a play, then Milly did some training with Dad.

2 x 20 Deck squats
30 The Bastard 2 x 16kg (Renegade Row, Push up, Clean, Jerk, Alt lunge). It's been a while since I've done these, so I was a bit soft. Next time I need to push the 50 out & then get back to using the 20's.

7/3 Day off doing stuff around the house & fitted in a quick work out.

2 x 20 Deck Squats
2 x 3 Matrix Lunge with 16kg (Sore glutes)
2 x 10 Bulgarian Split Squat 32kg/Bulgarian Jump Split Squat
3 x 5 Renegade man maker 2 x 16kg
3 x 10es KB Snatch 16kg

8/3 Nice quick commute 37min

9/3 Commute 39min
KB Class
3 x 1min es
OA Swings
Snatch
Clean
Jerk
Reverse lunge

1/3 Commute 41min

2/3 commute 39min.
45min KB class
Around Body Passes
OA Swings
Snatch
Lunge
Clean
Jerk
20, 15 & 10es

3/3 Training In Melbourne
A bit of rain showed up who is tough & who isn't
A mix of sled. rope, KB & walking lunge work for 1:15hrs to start off Autumn

4/3 Headed out on the MTB near Bells beach & hit the trails. After he rain yesterday the trails were still in great condition with a bit of surface water around, just to make things interesting. These trails are a great mix, with some of the best fun single track I've ever ridden. Going to organise a day with friend's from Melbourne to come down & have a play. Just a short play 1:20hr

6/3 Commute 36min, feeling great
45min KB class. Had a good turn out of 10 with 5 experienced & 5 not so. I did technique with the not so & the experienced did
18, 15, 12, 9, 6 & 3es
OA Swings
Snatch
Lunge
Clean
Jerk
Squats
LCCJ

24/2 Only got the commute in today 39min as someone slept in, so I couldn't take the KB class

27 & 28/2 just the commute 39 & 41min. No KB on Tues, as I had other stuff needing doing.

6/2 Just the commute today easy 38min

7/2 Commute 39min
KB Class 50min, went nice and hard tonight for 800reps

9/2 Just the commute again 38min

10/2 Commute 44min long way home
50min KB Class
1000 OA swing session, broken into 5 sets of 200
Set 1, change on 100
set 2, change on 50
Set 3, change on 25
Set 4, change on 20
Set 5, change when you want.

12/2 The rain was pouring down & it was hard to get out of bed, but I did & headed out to the You Yangs for some climbing before next weeks Kona Odyssey. Reached the You Yangs to fine dry trails & few riders. Had a blast around the trails for 2:30hrs. Did hit 15min of rain at the top of the hill, but that was it.

13/2 Commute 39min

14/2 Commute 39min
KB Class
120 Around body passes
200 OA Swings
120 Snatches
120 Lunges
120 Jerks
120 One Arm/Leg Deadlift

17/2 Easy commute 38min
KB Class just a big technique session

18/2 Kona Odyssey
Up early 4:15am & headed down to Forrest for the start of the 50. Arrived with plenty of time, so did a nice warm-up & headed to the start. Moved up towards the front of the first wave. Aways have a laugh of people seeing you on A Single Speed & try to push in front or go, "can I get in front because I've got gears" (both riders were passed within the 2km of the start & never seen again).
      Had a good start, spinning my ass off to the foot of the climb holding my position. Then just temp on  the climb, passing riders as the exploded up front. Hit the top in a good position & heeded down to the Red Carpet descent. Was flying down the Red Carpet having fun only to get major brake fad in the rear. By half way down the rear brake was only giving about 10% of what's expected & it stayed that way for the next 36km. Still managed a reasonable time on the descent.
    Around the loop & through transition getting passed by a couple of rides on the fast open fire roads, then passed them back as soon as it went up hill again. Ended play tag with a few riders & flying past those who when out to hard & had died. Really enjoyed this loop, with hard sharp climbs & lot's of single track. Just YoYo is a pain, have never enjoyed it as there is way to much stop & start with no flow. It's interesting as it looks like the only time it gets ridden is when a race is on. All in all, had a great race & finished 11th out of 800+ riders.
 Well done to Justin Matthew's who monstered the 100km just outside the top 50 & would have won the Single Speed class in that event like me in the 50km if they had sorted out that we had entered as single speeders. Hopefully they will sort it out & correct the results.

20 & 21/2 Just got the commute done both days for 38 & 39min

23/2 Had someone trespassing on the railway tracks on the way home so got off early for a nice 57min commute.

2/2 Easy commute 38min

3/2 Commute 38min
50min KB Class
Did the same session as Tuesday, but this time I managed to take part. 2 of us did 7's as well to get 1001reps

PM Gazebo 3hr at You Yangs
Flat, Fast with a nice long slightly down hill piece of fire road, not very 33 x 16 friendly. This was so painful it was great fun. I decided the only thing to do as I was so under geared was to attach, see how many I could destroy early on & try to survive. This worked great in the single track & the slight uphills, but on the fire roads they kept closing it down. Did manage to sit 1st - 3rd for the first 1:30hrs & then redlining I managed to clip a tree & took about 1min to find my Sunnies in the waining light. Legs were spinning so fast for the whole race, it felt like cramps could take hold at anytime during the last 1hr.
Ended up coming in 5th, 1 place better than last round. Average speed was almost 2kph faster. Happy with how I went.

5/2 Head down to Forrest to ride some of the Otways. Leg's were fried from Friday night, so just cruised around & enjoyed the ride. 2:15hrs 38km

30/1 Just the commute today, but managed head winds both ways 43min

31/1 Fast commute today 37min
55min KB class
Had a nice challenge set out for today, but with 2 newbies & one other who hadn't been shown correct technique, I ended up running a technique session for them & wrote the challenge up for the others.

Today's Challenge
21, 18, 15, 12, 9, 6, 3 reps es
OA Swings
Snatch
Goblet Squat
Cleans
Jerks
One leg Deadlift

28/1 Riley wanted to do some training so we did 50 deck squats some KB swings, then Riley had a play on the fitter & finished off with chasie around the back yard.

25/1 Commute 38min
45min KB class
First time I've taken this class for about 5 months, so I made them all go a bit heavier, I had a play with the 24kg. been over 2 months since I last picked it up & it made me pay for that lack of attention.

Around body pass 3 x 10ew
OA Swings 6 x 10es
Cleans 4 x 10es
Jerks 3 x 5es
OALCCJ 3 x 5es
1 Arm leg deadlift 3 x 10es

27/1 Commute 38min
45min KB Class 16kg
Around body pass 3 x 20ew
OA Swings 200, changing hand every 20
Cleans 200, Changing hands every 20
Snatch 100, changing hand every 10
Jerks 100, changing hand every 10
1 Arm/Leg deadlift 80, changing hand every 20

After tea I headed out to the You Yangs for the Friday night race. Tonight was a short track of 750m raced 1 grade at a time, We were down for 6 Laps of fun. Gearing of 33 x 16 on this course was not going to be pretty. Got a good start & was 8th into the single track with not real stops to pass until it got to the top of the course which for me gave me a 15m section to get around any riders. Managed to hold it together for almost 5 laps until the high cadence got the better of me & I could no longer attach. In the end I was passed by 2 riders, while I passed 7 riders during the race for a 4th place. Average cadence while pedalling was 150rpm for an average speed of 28kph for 9:35min, ave HR 172bpm. Ended up with 1:26hrs of riding this evening.
After the race we went out & had a look at next Fridays 3hr course. Looks like it's going to be a lot more high cadence spinning for me, what fun.

22/1 Only had time for a short ride, so I headed out to the climb that goes from Highton towards Ceres & did 3 repeats. 50min with 365m climbing

24/1 Fast commute 37min keeping a nice high cadence on the SS
KB class 60min
OA Swings 5 x 20es
Cleans 4 x 20es
Jerks 20, 15, 10, 5, 20 & 15reps es. We had to do the 20's & 15's again because Ben got confused & didn't listen, so did LCCJ instead.
One Arm/Leg deadlift 3 x 25es

1/1/2012 Red Carpet race at Forest.
Headed out to the race with Alex. We decided to get there early & get some extra riding in before the race started. We ended up riding for a bit over 1hr before we headed to registration. Got to ergo  only to find start time had been moved up, so it was a hard effort to the top of the hill to the start line. We made it for Alex's start with about 40sec to spare. My first run was good with me passing the 2 riders that started before me & kept everything together. Soon as I reached the bottom we headed up to the top for the next run.
Run 2 was seeded & I found myself as rider No. 2, so the pressure was on. All was going great until I hit the nice new crushed rock section & decided to let it all hang out, which was fine until I got air & came down on the edge of the crushed rock that was off camber & down I went, managing to rip the front tyre off in the process. Pity as I was almost a minute up on the first run at that point. Fixed the tyre & cruised to the finish.
 Now I was getting hot & tired, so I took the soft option & caught the bus to the top of the climb. For run 3 I took it easier, as there was enough of my blood already on the trail & was 30sec down on my first run.
Overall had a great time and managed 3:04hrs with 1230m of climbing 49km with an ave temp of 35C on the Single Speed

6/1 Apollo Bay holiday time
Got out for a nice ride up Killala Rd. It's a great climb on the single speed. Just the right gradient to virtually stay seated all the way. A nice 1:48hrs with 571m of climbing over 40km. The climb to the top was 2min faster than on the old Anthem. The down side is the decent wasn't steep enough.

8/1 Tuxion Rd climb today. On paper this looked like a good climb to try, so I road over and did the 5km climb twice. The first 3km was the best part of the climb. 1:18hrs with 650m of climbing.

9/1 Today ride was to do 1 new climb & an old favourite.
First off was up to Marriners Lookout. Not a long climb but with 205m climbed in 1.8km it was brutal on the Single speed. Max gradient hit was 20% & that wasn't 33 x 16 gear ratio friendly.
Next it was up Wild dog Rd onto Busty Rd & the highest point on that Rd (Hard climb that now didn't seem as hard anymore). Rode for 1:19hr with 607m of climbing.

14/1 Today was an out & back, up Wild dog Rd onto Busty Rd & back onto Wild dog Rd to Skenes Creek Rd and back. 1:55hrs with 780m climbing.
Had a great break with the family, got a bit of riding in & the Deck Squats fell in a heap. will need to start again.

16/1 Commute 41min




17/1 Commute 39min & 45min KB class
10min OALCCJ 16kg 148 Reps
2 x 10:30min Circuit no rest
19/1 Commute 42min

20/1 GMBC Friday night race at the You Yangs. First time I've done this race, so wasn't sure about what to expect. They had over 60 riders on a 3.5km flat loop. 33x16 turned out to be under geared for this course, but it's the gear I'll use on the Otway 50km, so I need to get some hard racing using it. Newbies started right at the back which meant trying to get past as many  riders as possible in the 250m before we hit single track. Got a good start for me & just rode hard for 47min. Need to do more of this as it felt like I just couldn't push hard, felt like I could have done another 2hrs +. Hopefully doing some more of these with bring the speed back up. It was a fun ride & the people were great.