12/11 Still took it easy today 65min commute

Check out how the Mow's going for Movember

PM

2 x 20 Deck Squats

2 Agility Band Sprints 3 x 15

Next we Superseted Box jumps with Step-up/Lunges 3 x 30(16kg), 5es(39kg)

Explosive Step-ups 3 x 10es OSBB

15/11 Officer Enduro. Well my partner Matt, for the Kona has decided not to race pairs, so it looks like I'm doing Solo, so I decided to tackle this race differently. I went out easy & tried to ride slow, at a nice 24hr pace & just enjoy myself. It was hard doing this as I felt pretty good but the idea was to do as little as posible, not win. I also played around with my nutrition, seeing how much I could eat. An increace of 50cals per hour pushed me over that limit & made me feel crap in the stomach which made me ride slower, but that wasn't the aim with the nutrition, so it's back to 270cals per hour for the race. I decided to stop at 5:30hr as this would allow be to get home & take the family for a swim, & that was a better idea than another lap. Ended up 4th in 40+ solo & 3rd in the series. Now 13day to the Kona 24hr

11/11 Nice lazy day with just the 65min commute. It's amazing how quickly I'm getting use to the heat. Didn't even realise it was 35c on the ride home. Temp felt not to bad, I suppose after doing KB class on the Sun deck at work, having any breeze is going to fell good.

9/11 MTB commute 1:22hr
45min KB Class. Temp 35c. Still hot so trained with the 24kg & keep reps low.
After using the 32kg yesterday my core was smashed today, which made for a challenging class with the 24kg.

10/11 MTB Commute 65min easy
45min KB class. Temp 34c. Went easy with 16kg

5/11 75min commute on MTB

PM
Deck Squats 2 x 20
Double Agility band Sprints 3 x 15
Box Jumps 3 x 30 2 x 8kg
Step-up Lunge 3 x 10es 39KG OSBB (added an extra 5kg of shot to the bars)
Kneeling Squats 3 x 20 OSBB
Tabata Jump Squats OSBB 20sec work 10sec rest for 4min, bar stayed on back

Legs didn't seem to work to well after all this, I just don't know why.

7/11 easy 30min Spin on the trainer

8/11 Went out for a 1:30hr MTB ride in the middle off the day at 34C it's the hottest day so far this year, & with some big races coming up I need to get use to the heat.

PM Still 34C so went heavy with low reps . Worked out with the 32kg KB
2A Swings 3 x 10
1A Swings 3 x 5es
Snatch 4 x 5es
Jerks 3 x 5es
OALCCJ 3 x 5es

Ann-Michel had a goal to snatch the 32kg. She did it tonight & managed 1es. Great work

Good riding Neil for 4th at the Gravity in the Pairs on the Single Speed, & to Justin who came 2nd in the Solo field on a Single speed.

Emily won the Long Cycle comp in Vegas with 70/68 for CMS. well done

4/11 1:15hr commute on MTB with a couple of extra steep climbs.

45min KB class. Had a nasty one set out today & wasn't able to join in the fun as I had a newbie. So I worked on technique with them & destroyed the others. Will have to make up for it on Thursday night.

2/11 MTB commute 1:30hr around Yarra Trails
45min KB Class. Used Tabata principles for tonight's work-out 20sec work 10sec rest for 4min.
Rack Squats
Snatch
Jerks
Rack Lunge
OALCCJ
Snatch
Rack Lunge
Russian Twists
Working with 1 KB made it a lot easier so only 1min rest B/W sets.

3/11 Went out for a ride with a group from Bicylesinc.(http://www.bicyclesinc.com.au/) Headed down to the You Yangs for a cruise around the trails. I did 2:15hr riding 38km with 725m climbing.

Look like this is going to be the new bike. Was going to go for the new Giant Advanced SL kitted out with Sram XX, but as they haven't made an XS frame as yet so looks that I'll have to wait until the end of next year for that. Had a ride on a small & just don't like how they handle as much as the XS.

Birthday Training. Nice ride in the mud from last nights Thunder Storm around the Yarra trails 1:30hrs.

PM did a pairs circuit, 2min per station, only rest when your partner is exercising.
Chin-ups sets of 5
Wall Ball 6kg sets of 15
Hang Cleans Aqua Bag 10's
MB Slams 20kg 10's
Push-ups 10's
MB Push Press 15kg 10's
KB Snatch 24kg 5es
LCCJ 2 x 16kg 5's
Jerks OSDB 2 x 18kg 5's

Went through 2 x's + an extra set on chin-ups & Wall ball.


Everyone ready as we head out the door for my birthday dinner











AM vs the tyre for 10 sets up & back. On her 3rd set