21/11 Early start & a nice easy commute 42min

22/11 Commute 40min easy
50mi KB class, lots of technique work tonight as I had 4 beginners. Worked with time 40 sec work 10sec recovery with a bit more time b/w exercises.
Around body pass 3 x's ew
OA Swings 6 sets
Cleans 6 sets
Jerks 4 sets
LCC&J 4 sets
Rack Lunge 5 sets
Snatch 2 sets

23/11 Day off, tidying things up around the home & getting the bike ready for the weekend, making sure everything is running smoothly. Did a quick 75 deck squats for a bit of mobility.
Thinking about a Deck Squat challenge like the Burpee challenge. Start with 1 on day 1 then 2 on day 2 etc to 150 days & 150 deck squats . Miss a day & make up the next day.

Here's the bike I'll race on this weekend, except 2 x 10 for the race.

14/11 The legs not feeling the best today, so very easy on the commute 44min

15/11 Commute 42min
KB Class
Around body pass 3 x 20ew
Snatch 8 x 10reps es 15sec rest B/W sets
LCCJ 8 x 8reps es 15sec rest B/W sets
OA Swings 8 x 10es 15sec rest B/W sets
Jerks 8 x 8es 15sec rest B/W sets

16/11 Did more of a technique session
Deck Squats 50
OH Squats 20kg 3 x 10  working on improving bar position over head
BB Snatch 30kg 3 x 5
Cleans 50kg 3 x 5
Front Squats 50kg 3 x 5
Done in 20min

17/11 nice commute 40min

18/11 Commute 44min with a nasty head wind on the way home
KB Class, A pure technique session today, as the AM class needs this more than the training

20/11 Headed out at 6:10am on the road bike as I needed to be home by 8am, so managed a nice ride out through Ceres for 1:47min. Didn't feel that great today so was a bit on the slow side.
Well I've entered the Forrest Festival MTB race net Sat & Sun. 4 races over 2 days will be interesting. It's been a while b/w races & training hasn't been what I'd like, but it's time do do something different. Not doing the 24hr which I've done for the last 8yrs straight on this weekend will be a shame. First race on the hardtail with the Reynolds Tubular wheels will be interesting. I finding the tubulars amazing to ride on. The comfort is fantastic & the grip & corner like nothing else, also being 820grams lighter than my other wheel set-up does help how the bike feels. 9.5kg with a strong 2 x 10 is good.

Sat 12/11/11 Busy day with the kids, off to kids party's in Geelong for Flynn. So we headed down to eastern Beach for the Milly & Riley to have a good play.
After dinner had an option for a quick session
2 x 20 deck Squats
5 x 10 Squats 42kg 15sec rest B/W sets

Sun 13/11 Headed out with David on the road bike at &:00am down to Ocean Grove for a 8:00am bunch ride. Been a while since I've been on the road bike & legs weren't feeling to bad at the start. David wanted to do 40min tempo on the way down. I was fine for about the first 15min and then those squats started to take there toll with the HR elevating above what was wanted so I dropped back into the draft to try and save something for latter. After 50min of solid riding we meet up with the bunch, which David said takes it pretty easy for the first half of the ride. Small bunch today of 16 riders & they did take it easy for about a third of the ride with the pace increasing slowly as we went along. When we reached Portarlington, the pace increased again as we headed south beside the bay. Fantastic views flashing past. Was doing high cadence work & was feeling good. Then we turned & the pain began. Rolling pace line was set & speed went from 35 to 45+kph.  Haven't done this sort of riding for year. When we hit the high 40's riders started missing turns & disappearing out the back door. Was still rolling turns & was hurting but managing until we hit a small climb. But when you are over threshold & hit a climb at this intensity I knew it wasn't going to be pretty. 2bpm off max (183) was the result with the bunch slowly getting away. I was ready to concede defeat, but David dropped back to help me get back on over the top & extend the pain. After a couple on min's sitting on I was ready to go again until the next small rise which ended up with the same 183 HR & me a dribbling mess & David dropping back to extend the joy. Lucky for me the pace dropped back & we cruised the end of the ride with the group. The only problem was that I still had another 30km to get home. The last 30km wasn't pretty with the legs asking me to stop all the way home.
In the end it was a great ride & with the Forest Festival 2 weeks away just what I needed, but should have been doing it for the last month or so would have been good. 124km 3:57hrs.

Well, I had a bit of a stack & got to have a good look at Geelong Hospital on Fathers day, much to the displeasure of the family. Was having a great morning MTB ride in the You Yangs. Did all the hard rocky stuff & was playing in the Plantation area & screwed up a jump, which resulted in me going over the bars at 40+ kph. Made a mess of helmet sunnies & face (12 stichers). Good thing that nothing was broken. This has lead to a quiet few weeks. I did manage to do the Amy Ride & caught up with the Guys riding for Baum. It was good to catch up with Neil, Steve, Jim & David. Turns out that not doing anything for 2 weeks & then heading out for a 120km ride is no easy. For the last 40km cramps were waiting to pounce, so I had to ride carefully. Was happy with how I rode considering.

With the move I've been exploring some new areas for riding. Des who I work with spends a lot of time at Torque & was telling me about some of the trails that he runs on around there & a MTB trail network down by Anglesea, so I've been exploring. Looks like I've got a great spot for riding, with lots of different trails which keep adding together. I'll head down there again on Sunday morning a see if I can add it all together to come up with a fun ride

11/8 Nice commute today, got off at South Geelong & rode around the river for most of the way home. 42min

12/8 Weights session
Deck Squats 1 x 40
OH Squats 10 x 10 20kg
Front Squats 10 x 10 50kg
Milly came out to watch dad train. Wrists still not use to these movements yet, which is more limiting than the weight. Will keep working on it.

14/8 David from Baum told me about a nice road ride around my area, so I decided to check it out today.
Headed out to Ceres through the hills & turned to Moriac & looped around back home. Nice ride even with the fog that left me wet. Took 1:40hr, for my second time on the road bike this year.

15/8 Commute 42min. Must be something about Geelong on a Monday night on the way home as the idiots were out again in their cars slowing down & tooting horns. I guess they just don't have a life.
45min KB class. Lots of technique work with a newbie

7/11 Busy weekend with cleaning up the old house, so not much training done, just a light session on Sunday.
30 Deck squats
lots of mobility as i haven't been moving enough
OH Squats 3 x 20 20kg
Front Squats 3 x 10 50kg
Single leg Step-up 3 x 10es 40kg

8/11 Nice commute 41min except for the idiot who throw water at me on the way home after work.
50min KB class

9/11 No idiots today 41min
50min KB Class
16kg kb


round body pass 50 ew
push up prone brace for as long as it took to hurt the others
50 1a swings each hand
prone brace for as long as it took to hurt the others
50 cleans each hand
v sit for as long as it took to teach Tuan to listen
50 jerks each hand
push up prone brace down to elbows and back a few times for more fun
50 lunges each leg
prone brace to push up
50 deadlifts each leg
v sit

10/11 I'm have fun doing the commute on the MTB, a bit wet today but not to bad 41min
50min KB class nice session with the 24kg
Around body pass 3 x 10ew
OALCCJ 10 x 5es
OA Swings 4 x 10es 1 x 20es
Felt good, need to do some heavier session soon.

2/8/2011 I admit it I've been slack with keeping up with the blog, but we have shifted to Highton (Geelong) 2 weeks ago, so it's been a bit of a crazy time getting everything organised. It's a bit far to work for a commute, so it been on the train with a ride to the station & then from the station to work. The basic ride gives me about 35min time on the bike for the day. I've now worked out that if I get off a Station earlier, I get an extra 10min riding, so I plan to do this most days on the way home mainly on the late shifts. I've still been taking the KB classes at work & have done a couple of session at the new house. So much harder when I don't have others to share the fun with. So lets catch up from Sunday
31/7 Decks squats 2 x 20 & then some mobility
Overhead (OH) Squats 3 x 10 20kg Shoulder flex is the limiting factor here (Rugby injuries)
Front Squats 3 x 5 50kg
Back Squats 3 x 10 50kg
Fitting in around work around the house
1/8 Commute 43min
45min KB class
2/8 Commute 44min
50min KB class
2 x's through circuit 1:30min each side 42min straight
Around body passes
OA Swings
Snatch
Lunge
Jerks
OALCCJ
Nice challenge

I'm Back