Been a couple of busy weeks with the Hard Day & Otway Odyssey & 9 days away at Apollo Bay. This is what I’ve been up to. Rode well at the Hard Day but didn’t want to push it to hard before next week so stopped at 5:52hr & 101km for 2nd place.
18/2 Drove to Apollo bay & went out to recon the start of the race. 50min ride up Wild Dog Rd. The start of this race was going to be hard with 20km of climbing in the first 30km. Went for a swim in the surf.
19/2 down time with the family. 30min sharpen up ride
20/2 40min ride with 3 x 3min efforts
21/2 Up early for the 6:30am head down to the start to get a good position. 7:15am & we are off. Road the first section really well not allowing myself to go over threshold & get caught up in other peoples races. This worked great for the first 25km as was already catching people going backwards, & then everything went Pear shaped. First on some fast double track I managed to hit a broken culvert at over 50kph & punctured my rear tyre & cut the side wall at the rim. A quick change & I was off again not losing to much time. 3km later coming down a steep decent I punctured the rear tyre again. In with the last tube & my gas inflate explodes. Should have keep the back up pump on the bike, will do this next time. Next thing I know there is a big crash 20m back up the hill. So up the hill to see if everything is OK & to see if I can get a loan of a pump, only to find I’m there for first aid as he had broken his Collar Bone. Put a sling on & check him out. A couple of minutes later a friend comes along & says that he will look after him & gives me a pump which took about 400 stroke to get any air in the tyre. Back on the bike I’ve only lost another 15min, not to bad. 2km later & coming to the bottom of a super fast decent & the guy in front face plants, take evasive action, put front wheel into a rut & ripped the tyre off the rim & down I go hard. Get up quick move the bike off the track & go to check on the other guy with someone else. He has concussion & the guy helping me move him has a broken rib. Time to check them out a bit of first aid. The guy with the concussion Gives me a spare tube & decides to ride to the next check point. The Guy with the rib decides to join him & they both limp away. Another 400+ stroke of the pump & I’m away with a bit of a sore shoulder & hip. Catch the other 2 quick check on them & keep going. 10min later I realise that my Polar CS600 is missing, so I turn around & head back to the crash site. Takes about 25min to get back against the traffic & after 10min of searching I give up having found someone else’s cheep computer. Now I’ve lost over 1:15hrs & am stuck in slow traffic. Would have stopped as it was a bad day but pushed on & enjoyed the ride for a time of 7:05.
22 – 23/2 rest & recovery with sore shoulder
24/2 easy 50min of hills
25/2 90min out the back of Apollo bay in the hills.
1/3 Up early for a 5:00am ride with John in the Dandenong’s. A nice 3:40hr ride off ?km as my cycle computer is still on holiday & doesn’t seem like it’s going to come home.
Weights in the PM
2 x 20 deck squats
Step-ups 3 x 25el 2 x 16kg doing 25on one side before switching sides
4 x 20es cleans 20kg just going easy on the shoulder
Rack lunges 3 x 5es 20kg
2/3 Easy ride 70min
45min KB class 16kg
3 x 20 2A swings
3 x 10es 1A swings
10min 1A cleans
4 x 12 Rack Lunge
3 x 12 1Arm/Leg deadlift
Sunday, March 1, 2009
Tuesday, February 10, 2009
Stuffed up
4/2 Easy 70min ride
5/2 easy 70min ride
Deck Squats 2 x 20
Pistols 10kg 3 x 5es
Box Jumps 1 x 30, 2 x 16kg 3 x 20
Step-ups 1 x 20es, 2 x 20kg 1 x 10es, 2 x 24kg 2 x 10es
GS (Girevoy Sports) Jump squats 53kg 3 x 250
Aquabag Hang cleans & MB Slams 2 x 30/20
Got a bit lazy tonight with my warm-up set of box jumps & wasn't focusing. The picture below is what happens when you get lazy with your concentration. As a result I still have a sore swollen shin 7 days later.
6/2 easy 70min ride
8/2 When out the back of Eltham for a road ride in the hills & saw smoke everywhere from the fires, Road where closed so decided to keep closer to home & repeat lots of short climbs. 3:48hr with 1936m climbing.
2 x 20 deck squats
Step Ups 1 x 20es, 2 x 24kg 4 x 10es
OALCCJ 4 x 10es 24kg
OA Swings 3 x 20es 24kg
2A swings 3 x 50
9/2 70min easy ride
2 x 45min KB classes with lots of lunges 20kg & 16kg
10/2 70min ride
11/2 70min ride
I've entered the 6hr enduro this weekend at the You Yangs, all the money from the event is going to the Fire victums. http://entryzone.bighillevents.com.au/
5/2 easy 70min ride
Deck Squats 2 x 20
Pistols 10kg 3 x 5es
Box Jumps 1 x 30, 2 x 16kg 3 x 20
Step-ups 1 x 20es, 2 x 20kg 1 x 10es, 2 x 24kg 2 x 10es
GS (Girevoy Sports) Jump squats 53kg 3 x 250
Aquabag Hang cleans & MB Slams 2 x 30/20
Got a bit lazy tonight with my warm-up set of box jumps & wasn't focusing. The picture below is what happens when you get lazy with your concentration. As a result I still have a sore swollen shin 7 days later.
6/2 easy 70min ride
8/2 When out the back of Eltham for a road ride in the hills & saw smoke everywhere from the fires, Road where closed so decided to keep closer to home & repeat lots of short climbs. 3:48hr with 1936m climbing.
2 x 20 deck squats
Step Ups 1 x 20es, 2 x 24kg 4 x 10es
OALCCJ 4 x 10es 24kg
OA Swings 3 x 20es 24kg
2A swings 3 x 50
9/2 70min easy ride
2 x 45min KB classes with lots of lunges 20kg & 16kg
10/2 70min ride
11/2 70min ride
I've entered the 6hr enduro this weekend at the You Yangs, all the money from the event is going to the Fire victums. http://entryzone.bighillevents.com.au/
Tuesday, February 3, 2009
Training hard in the heat
29/1 Hot day again 45 degrees so easy 35min ride
5 of us trained today & had a lot of fun with those who haven't been training to much lately
Deck squats 2 x 20
12kg Pistols 3 x 5es
Box Jumps 1 x 30, 2 x 16kg 3 x 20
GS Jump Squats 53kg 3 x 200
finished with circuit of 3 x Aquabag hang cleans 30, 20kg MB slams, 8kg MB Push-press Box jumps
Steve Enjoying the slams with Justin waiting
Neil becoming friendly with the 20kg
Who's melted into the floor
5 of us trained today & had a lot of fun with those who haven't been training to much lately
Deck squats 2 x 20
12kg Pistols 3 x 5es
Box Jumps 1 x 30, 2 x 16kg 3 x 20
GS Jump Squats 53kg 3 x 200
finished with circuit of 3 x Aquabag hang cleans 30, 20kg MB slams, 8kg MB Push-press Box jumps
Steve Enjoying the slams with Justin waiting
Neil becoming friendly with the 20kg
Who's melted into the floor
30,31/1 not good days as Riley picked up a bug & given it with love to Mum & Dad
1/2 Still flat so went easy today
Deck Squats 3 x 20
24kg work-out
OA Swings 3 x 20es
OA Cleans 3 x 15es
OALCCJ 3 x 10es
Snatch 3 x 10es
O Leg Deadlift 3 x 10es
2/2 Easy 2hr MTB ride
3/2 Easy 65min on the road bike
Flynns first day at school, & Riley wanting to know why he can't go
4/2 easy 70min on the bike
Wednesday, January 28, 2009
27/1 The hot weather is here so had an easy MTB ride of 95min
Tried something diferent in todays KB class & did 15sec work with 15sec recovery for 60 sets in 30min. Everyone got through it well & didn't realise how hard they worked until they stopped. Worked well as it was 37degrees
28/1 Still to hot to go hard at 43degrees on the ride home from work. 70min easy today.
Tried something diferent in todays KB class & did 15sec work with 15sec recovery for 60 sets in 30min. Everyone got through it well & didn't realise how hard they worked until they stopped. Worked well as it was 37degrees
28/1 Still to hot to go hard at 43degrees on the ride home from work. 70min easy today.
Monday, January 26, 2009
Thurs 22/1 Easy 70min ride
Deck Squats 2 x 20
Pistols 3 x 5 with 12kg
2 x 12kg Step -ups 4 x 12es
Fast squats 150, 200, 200
Aqua Bag Hang Cleans & 20kg MB snatch 3 x 30/20
Had to take is easy with the jumping as I've a pinched nerve in my foot. Neil decided to try Box jumps with 2 x 16kg today & found out that it completely destroyed him for the session. I forgot to mention to him that a 8kg increase in weight converts to about 56kg in the jump up & about 72kg on the jump down. The faster the weight is moved the greater the load. It can be seen with the change to step-ups today for me. The same amount of work is performed with 1 box jump Vs 1 step-up, but the step-up is a lot slower going up & coming down. 20 box jumps give me a HR of around 170bpm, while 24 step-ups only gave me a HR of 130bpm. It may have destroyed Neil but it will make him faster, & now he's picked the extra up there's no going back. Ha Ha.
23-25/1 Well it was Flynn's big 6th birthday so there's been lots to do so I had a few days off to play with the kids.
26/1 Well it was a Dadies ride again with John & Myself heading out at 5am to hit the small hill ot the back of Eltham. It's an interesting ride with an altitude change of only 196m for the whole 3:15hr ride, but we made the most of this with 11 small climbs & 1800m of climbing. Was a great ride for me & not so great for John as he broke a rear spoke on the way back & had to ring Kate to come pick him up as the tyre was rubbing on the frame.
Deck Squats 2 x 20
Pistols 3 x 5 with 12kg
2 x 12kg Step -ups 4 x 12es
Fast squats 150, 200, 200
Aqua Bag Hang Cleans & 20kg MB snatch 3 x 30/20
Had to take is easy with the jumping as I've a pinched nerve in my foot. Neil decided to try Box jumps with 2 x 16kg today & found out that it completely destroyed him for the session. I forgot to mention to him that a 8kg increase in weight converts to about 56kg in the jump up & about 72kg on the jump down. The faster the weight is moved the greater the load. It can be seen with the change to step-ups today for me. The same amount of work is performed with 1 box jump Vs 1 step-up, but the step-up is a lot slower going up & coming down. 20 box jumps give me a HR of around 170bpm, while 24 step-ups only gave me a HR of 130bpm. It may have destroyed Neil but it will make him faster, & now he's picked the extra up there's no going back. Ha Ha.
23-25/1 Well it was Flynn's big 6th birthday so there's been lots to do so I had a few days off to play with the kids.
26/1 Well it was a Dadies ride again with John & Myself heading out at 5am to hit the small hill ot the back of Eltham. It's an interesting ride with an altitude change of only 196m for the whole 3:15hr ride, but we made the most of this with 11 small climbs & 1800m of climbing. Was a great ride for me & not so great for John as he broke a rear spoke on the way back & had to ring Kate to come pick him up as the tyre was rubbing on the frame.
Wednesday, January 21, 2009
19/1 2hr MTB ride on the Yarra trails
Did 2 x KB classes today with the 16kg. The first was 60sec work with 30sec recovery for 30sets & the second was 15rep per 60sec for 36sets
20/1 1:50hr MTB ride
45min KB class with 20kg 50sec work 20sec recovery for 30sets
21/1 Easy 70min on the bike & we did a trial Circuit class at work today & wore my HR monitor. Doing standard gym exercises I only managed to get my HR to a max of 118bpm with 45sec work & 15sec recovery. This is around 50bpm lower than my Thursday gym sessions & is lower than my average HR on this day.
Did 2 x KB classes today with the 16kg. The first was 60sec work with 30sec recovery for 30sets & the second was 15rep per 60sec for 36sets
20/1 1:50hr MTB ride
45min KB class with 20kg 50sec work 20sec recovery for 30sets
21/1 Easy 70min on the bike & we did a trial Circuit class at work today & wore my HR monitor. Doing standard gym exercises I only managed to get my HR to a max of 118bpm with 45sec work & 15sec recovery. This is around 50bpm lower than my Thursday gym sessions & is lower than my average HR on this day.
Sunday, January 18, 2009
Trike Cam
This is Riley's Trike Cam, Pity the battery died on the camera half way around the big block. Done on 18/1
15/1 easy 70min ride
Deck squats 2 x 20
Pistols 12kg 3 x 5es
Box jumps 1 x 30, 2 x 12kg 3 x 20
GS Jump squats 3 x 200 53kg
Aqua bag hang cleans & 20kg M/B slams 3 x 30/20
18/1 6am MTB ride out to Westifolds 2:30hr & 50km.
2 x 20 deck squats
Sandbag Snatch 25kg 3 x 30
Box Jumps 1 x 30, 2 x 12kg 2 x 15 & 1 x 20
GS Jump Squats 2 x 150, 1 x 200
Renegade Man Maker 2 x 16kg 1 x 8, 2 x 20kg 1 x 8.
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