13/9 Took it nice & easy on the bike today, 66min commute
45min KB class played with the 16kg
21, 18, 15, 12reps each side
Snatch
Jerks
Cleans
1A Swings
1Arm/leg Deadlift

14/9 Commuted on the road bike today as I wanted it for a Bike Maintenance seminar that I was running for members at work in the evening. Did a little extra on the way in to pick up some new tyre I'm going to try before the 24hr. Continental 2.2 race kings & Mountain Kings. Will see how well they ride. 74min

9/10 Longer commute today to take in some extra hills 90min
PM Fun
Deck Squats 2 x 20
Box Jumps 4 x 50
Rack Squats KB's 10 x 2 x 24kg, 5 x 2 x 32kg, 40kg, 3 x 48kg
One Leg Deadlift 5es x 64kg, 3 x 5es 80kg
GS Jump Squats 3 x 200 40kg
Felt nice & done in after this.

12/10 Early start today (6:00am), on the MTB for a good long ride with Gavin, Alex, Harry & Stan, heading up to the top of Kinglake. We took the trails to meet Harry & Stan out by Han's loop, before doing the road section through Eltham to the top of Kangaroo ground & into the fun single track descent down to the bottom of the hill & back onto the road to Rob Roy. At Rob Roy we hit the single track to the top of the MG car club Hill Climb & down the other side & onto Happy Valley rd. This is a nice climb that just keeps on getting steeper. I was trying to keep HR below 80%, which is what I try to do in the 24hr racing but it just wanted to sit on 81% & beep at me. At the top it was onto One Tree hill rd & then racing down the hill I missed the side track that we wanted to take mistaking it for a farmers gate. Worked out we were way off course when we hit the Yarra Glen - Eltham rd. So decided to head up the climb heading towards Yarra Glen to get onto Skyline rd & heading back to Kinglake on gravel. This got us back onto Butterman's track about 6km from where I planned for us to get on the track. We then turned up Marshells rd for about 1km, until it ends & headed up the Skyline track which follows the ridge line to the top of Kinglake. As we crossed the rd near the top of Kinglake it was great to see thousands of riders out doing the organised Kinglake ride. At the top the guy replenished their supplys & we headed back, but this time taking the correct route.
Was out for 8hrs with 6:46hrs riding for 122km & 2500m climbing with an Ave HR of 70%according to my Polar that always seem to underestimate climbing. Harry got 2780m on his Garmin. All in all a great ride with some very tired bodies. It was job done for me as the aim was to ride for around 7hr at an ave of 70%. I know I can race for 7hr with an ave of 80%, but this is about getting ready for 24hrs of fun. So if I can ave between 65-70% for 24hr that will be a lot of fun.

PM was going to train but had to run Cam through the Lacrosse Fitness test so I just took it easy. Probably didn't need to do anything else today anyway, or was I just soft.

6/9 Nice commute today & taking a detour on the way home to get a couple of extra hills in. 80min
45min KB class. Nice play with the 16kg 60sec work 30sec rest

7/9 Fun day today, out for an excursion with Flynn's class to the museum & Imax.

8/9 Did the extra hills on the way home today, trying to spend as much time as posible seated, which is aways so much fun on the single speed.
45min KB Class playing with the 24kg.

5/9 Up early to get a but of an extra of a ride in before starting work. Headed the opposite way to work, out to Eltham before heading back into the city & a nice head wind. 2hrs on the single speed.
PM Did a Circuit tonight, working in pairs, swapping every 10 reps & spending 4min on each station
MB Slams 20kg
Step-up lunge
Push-ups
Chin-ups
Box Squats 2 x 24kg KB's
Aqua Bag Clean & Press 20kg
KB Cleans 2 x 20kg
1 Arm/leg deadlift 2 x 24kg
& then the first 4 exercises repeated again

Ride Plans Sun 12/9

Making plans for a big ride on the Mountain Bike, leaving from my place & riding to the top of kinglake, with as much time as possible spent on gravel. It will be around 115km depending on route selection. Expected to take up to 8hrs, so will be heading out early at 6am. Not sure what the roads will be like up to Kinglake as I haven't ridden any of these trails since the fires. They may be extremely rutted, due to being so exposed. It doesn't matter, it's all about trying something new.

4/9 Had a good day with the kids as it was my Fathers day today as I'm working tomorrow, so we all went out for a late breakfast.
I had 30min to get some training in, so I had to make it worth it.
8:30min run & then grabbed the truck tyre & rolled it over to the alley way & did 12 x 50m drags & rolled the tyre back home. Time to complete 31:20min.

2/9 Nice commute today feeling really good 63min

PM Deck Squats 2 x 20
Box Jumps 5 x 40
KB Rack Squats 10 x 24kg, 5 x 32kg, 5 x 40kg, 5 x 48kg, 2 x 5 x 56kg The quality with the 56kg wasn't that great, it wasn't the weight on the legs it was holding onto the 2 x 28kg KB then squating
1 Leg Deadlifts 5 x 56kg, 3 x 5 x 64kg
GS Jump Squats 2 x 200 40kg Did the second set with the 40kg Bulgarian Bag which was way slower as the bag bounced around.

31/8 Had time for a little extra today, so I hit some hills 90min
45min KB class had more newbies, so worked on technique & got the others to do the lunge circuit of fun (Pain)

1/9 Quick commute in the rain 65min, got to love it when it rains all day. When I got home did a quick 6min run flat out.
45min KB Class, another technique session as I had 3 newbies again