1/12 Easy commute on single speed, just turning the legs over 72min

2/12 Another easy commute, 70min

3/12 Did an easy KB session today
2 x 20 deck Squats
2min es Snatch 20kg
6min Rack Holds 2 x 16kg
Cleans 2 x 16kg 3 x 50

5/12 30min spin on the trainer

6/12 10min run easy
2 x 20 deck squats
24kg KB workout
4 x 2min OALCCJ
2 x 2min Snatch
4 x 2min 1Arm/Leg Deadlift
4 x 2min 1A Cleans
2 x 2min Russian Twist
End result 1 ripped finger callus

This is the new ride. The Giant Anthem X1. Full Shimano XT except rear D which is XTR. Trying Frameskins to protect the chainstays. Will let you know how it compares soon.

If anyone is interested in a 2009 XS 14.5inch Anthem X0 at a good price let me know.

Photo's from the weekend

Before the rain

Sunday Morning

Neil looking happy on his first lap.

Harry enjoying the ride












Stan on Sunday Morning

Riley & Flynn enjoy an Ice Cream.

MoBro's

kona 24hr

26/11 Easy session tonight just to keep things ticking over
2 x 20 Deck Squats
3 x 15es explosive step-ups
3 x 15ES @ 12kg Balance board swings
3 x 5ES Balance board lunges (alternating)
3 x 10ES @ 12kg Balance board squats

28/11 Kona 24hr
Started setting up my camp site yesterday, so I could get a good site in Pit Lane. Arrived at 9:40am to finish setting up & to be joined by Stan & Harry riding as a pair for their first 24hr ever & helping me out for the long ride.
At 12:00pm was sitting mid pack for an easy start & just rolled around the start loop & out onto the track. the track was in good condition considering the storm that came through the night before. Not to much to say early on as I was just trying to ride an easy tempo & just taking it as a long ride.
Then the rain's came down & the track turned to a bog in lots of places. It was good to see that they made some changes as sections of track were starting to get completely destroyed. But I just tried to keep to my tempo. At about 5pm Ryan from Baum passed me on his single speed & we proceeded to ride together or pass each other for the next 15hrs. Some sections he was faster & other sections I was faster.
At 8pm when we went to the new course & it was faster until the rain's came down again. Stan & Harry (Bicycles Inc) were in 6th place & enjoying themselves. At 2am they gave me my first cat update & I was leading by 1.5 laps. At 5am I'd extended it to 2.5 laps & so I took a break of 1:20hrs from the mud & went & had a nice warm shower & got into a nice clean dry kit. At 6am with the change to the Day2 track, it was out for a fun roll around some dryer trails, only to start riding with Ryan again. Lap 19 I caught Brad who was coming 3rd in elite & rode with him for my last to laps to keep him company. I ended up doing 21laps, 304km, 11 000cals, 4400m climbing carrying 5kg of mud. Good ride, lots of talking & thanks to Bicycle Inc, Giant, Stan & Harry & family for your help. Will I do the World's in Canberra I'm still thinking.

23/11 Easy commute 90min just turning the legs over
50min KB Class easy with 16kg

24/11 Easy commute 75min. Didn't lift in Kb class today just instructed

25/11 Easy commute 70min. Just instructed again in KB class. I finding this week hard as I want to lift in the classes, but with 24hrs of fun this weekend I'm trying to take it easy.
BW 62.1kg
Photo's From Officer race

22/11 Commute on singlespeed 65min

Pm Fun session tonight with the 28kg KB, 60sec work 30sec recovery,
2A Swings
1A Swings
1A Cleans
1A Snatch
1A Cleans
1ALCC&J
1A Cleans
1A Leg Deadlift
1A Cleans
1A Snatch
1A Cleans
1A Leg Deadlift
1A Cleans
1A Snatch
1A Cleans
1A Leg Deadlift
2A Swings
For a total of 32sets. Was very happy to get through all this with the 28kg. Didn't add in any lunges or squats, as it was meant to be an easy session leading into next weekends 24hr

19/11 commute 70min on MTB
PM after yesterday I went easy as I've got the Kona 24hr in just over a week
2 x 20 deck Squats
1 Leg box jumps 1 x 30es 2 x 10es 1st set was done on a 35cm box & other 2 on the 44cm box

20/11 Doing some stretching I've managed to stir my Rt Knee up, luckily it feels fine on the bike. 70min on single speed.

16/11 1:30hr commute on the MTB

45min KB class, went easy with 16kg

17/11 1:25hr commute on MTB easy

18/11 Big day today 1:45hrs on the single speed, getting to work then 5hr KB workshop with the Guru Steve Cotter. Steve put us through our paces & after the stories I've heard about the sessions he's taken in the past I decided to start out easy. After a 35min warm-up, it was time to pick up a KB. He said go easy so I grabbed a 16kg only to find the only 16kg left had a rough handle & an E on it. I wonder who's that could be (Emily). This was perfect with the handle prepped already. Steve started out with swings, & has changed his style to keep the KB in closer at the top, which saves the hands & moves the KB like in the snatch arch. Then we moved onto 1A swings. Next came cleans & I was felling good with more rest than I'm use to so I stepped up to the 24kg. Nice new shiney handle that was horrible to use. Then to presses (20kg), push presses, jerks, & Snatches (24kg). Then Double KB Squats & OH Squats (16kg). The OH squats were by far my worst movement, therefore I need to do more of them. That wrapped up the 5hrs. I was happy with how the session went & out of 21 participants was the only one to use the 24kg, the rest of the guys were struggling with the 12's & 16's, & 2 of the guy who tried 20kg, put them back after 1 set. To keep you happy Neil Bw 61.9kg. The interesting thing was the ride home, legs felt crap, I just don't know why.