Tour De Timor results are in. http://www.tourdetimor.com/2009-Complete-Results---NEW.php
Great riding from Neil & Justin, who came 20th & 56th. Without the major mechanical Justin had in stage 2, he should have been able to crack the top 40. But being the only rider to do the event on a single speed 56th out of 280 riders is a great effort. Neil just needs to put on a little more muscle & we'll make a climber out of him yet.
Congratulations.

6/9 Bit of a different day today with a commute to work on the MTB via the Yarra trails 1:25hrs

Then I took a long spin class for those training for "Around the Bay" 2:20hrs ride time. This completely smashed my legs.

Then in the PM 35min Commute back home into a head wide. Home just in time to get changed for weights Session working out with 24kg KB
2 x 20 deck Squats
2A Swings 1 x 20, 1 x 50, 1 x 30
Snatch 3 x 10es
OALCCJ 3 x 10es
Clean 3 x 10es
Jerk 3 x 10es
Buy the end leg were feeling flat & dead.

3/9 35min spin on the bike
Neil was back to training tonight, after a fun trip away for the "Tour De Timor". So I decided to give him a nice welcome back, well done work-out.
Deck Squats 2 x 20
Box Jumps 3 x 30 16kg
Step-up Lunge 3 x 15es 34kg
Bulgarian Split Squat 5 x 10es 34kg
Jerks 2 x 20 34kg
Jump Squats 3 x 20 34kg (moving onto these from the GS Jump Squats for more intensity for now)
Did most of the session with the Yellow Old School BarBell (OSBB), made Neil use the red one at 36kg
If you check Neil's blog, you can see what lack of sleep does to you, as he had no idea about how many sets or reps we did.

Felt great after the session

5/9 John's take my road bike for the King Lake ride next week, so I headed out on the MTB for some hill repeats. Managed to do 7 repeats in 57min. Legs still a bit flat from Thursday nights weights.

1/9 Start of a new month & now less than 3 week to the Australian Marathon champs. 90min ride.
KB Class Bit easier than planned as we had a new participant 16kg
Around body pass 2 x 10ew
OA Swing 2 x 10es
Clean 2 x 10es
Push Press 2 x 10es
Rack Lunge 2 x 10es
OALCCJ 2 x 10es
Snatch 2 x 10es
One Arm/Leg deadlift 2 x 10es
& then once through everything 10es no rest

2/9 65min commute
KB class Another new participant so I worked with them & set a double KB circuit for the rest of the class.

31/8 Commute 2hrs on single speed today

KB class & make up for last night. 20kg with 1min rest b/w each set
2 x 20ew around body pass
Snatch 1min es, 2min es, 2min es, 1min es
Jerks 1min es, 2min es, 1min es
OALCCJ 1min es, 2min es, 1min es
Cleans 2min es, 1min es, 2min es

Good fun workout

30/9 Had to work & then we had a work meeting so had to add some extra to the commute 2hrs. No time for weights today. Will have to go harder this week to make up.

24/8 easy 70min commute
KB class. Picked up the 12kg & was going to do nothing in the class but teach. It all got the better off me & so I did it with them
Around body pass 2 x 30ew
OA Swings 2 x 50es
Snatch 100es
1 Arm/Leg Deadlift 100es
OALCCJ 100es


25/8 Commute 95min
KB Class 45min with 16kg

26/8 Easy 35min ride
50min KB class Played with 2 x 16kg. 60sec work 30sec rest. A mix off
Swings
Cleans
Rack Lunges
Jerks
Snatches
1 Leg deadlifts
Renegade man makers
LCCJ

27/8 65min commute
PM Just Alex & myself
Deck Squats 2 x 20
Agility band runs 3 x 10
Box Jumps 3 x 30 16kg
Step-up/Lunge 3 x 15es 24kg
Bulgarian Split Squats 3 x 5es 36kg. Really struggled here today
GS Jump squats 3 x 200 56kg

28/9 On the trainer for 60min & then some weights
Step-up Lunge 3 x 10es 36kg
Jerks 3 x 10, 2 x 18kg Old School Dumbbells