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.