Monday, 29 September 2014


I think a new term and acronym needs to be coined. Delayed Departure Muscle Soreness (DDMS aka double d em es). It's related to DOMS, but rather than being an issue of when you start to feel sore, it's about how long you feel sore for. Today is the 4th day, and I thought for sure I'd be clear of any issues, but no, no I'm not.

Damn you DDMS!

D: 14.7km
A: 68m

PMPW: 89kg

Sunday, 28 September 2014


St Kilda East - Mordialloc - St Kilda East:
There was a ripping nor', nor' westerly wind, enough to make me reconsider riding, so I knew I had to take action to commit myself to a ride, cue sending a message to Youngie last night to organise one. I knew this had risks, Youngie is pretty much guaranteed to want to box himself on a ride, which in turn boxes me, and that's not always what I want. Anyway, I thought that after a few weeks of illness, the risk would be reduced as, maybe he'd want to take it easy.

I still held that belief, the one that the ride might not be full noise, until we were halfway down bay st, getting ready to hit the beach and the tailwind. It was then that Mick started talking about how much fun it was going to be. This isn't code, he really believes hurting himself is fun. I took solace that with Scott and Adam helping out, I could probably find a sit, and would likely set some PBs. In the end Adam sat on, and I chopped out track turns with Mick and Scotty through to Mordi.

I'd had little time to think in the 38ish minutes the trip took, but somewhere a spare neuron was firing away, calculating how much trouble I was in if the boys wanted to do this back into the wind to get home. Thankfully we took a break to refill bottles, which got my heart rate back to and below threshold, before setting off back to St Kilda in a far more polite two up configuration.

With a couple of coffees consumed, I headed north past home, partly for the extra time to chat with Mick, mostly because I wanted to finished my ride with the taily.

Strava link.

D: 68.3km
A: 287m

PMPW: 87kg

Saturday, 27 September 2014


I knew I wouldn't get a chance to ride today, it's part of what got out the kettlebell on Thursday, and me on the bike yesterday.

In other news, I heard that in London, a man gets stabbed every 52 seconds. Poor bloke.

PMPW: 88kg

Friday, 26 September 2014


When my alarm when off I thought about not riding, but after a minute or two convinced myself to get up and just do the recovery bunch. Then, after a minute or two on the bike I convinced myself to do the fast bunch.

The DOMS had arrived by the time my alarm went off, making me wish for a handicap rail in the toilet, but once rolling, I didn't actually feel that sore. Maybe it was the distraction of leaving home early, but ending up very late after stopping to chat to a mate with a flat tyre, and chasing the bunch for a km or two down the highway.

Once again, the TT turn out wasn't huge or scary (Tom Leaper was there, but only for recovery), so I kept out of the extension equipped crew's way and was thankful to get a bit of extra speed on another lovely spring morning.

Strava link.

D: 46.9km
A: 177m

PMPW: 97kg

Thursday, 25 September 2014


2 x 10 Deck squats
1 x 20 Two handed swings @ 20kg KB
1 x 10ES Swings @ 20kg
1 x 15ES Jerks @ 20kg
1 x 25 Goblet squats @ 20kg
1 x 10ES Clean and Jerk @ 20kg
1 x 10ES Clean and Jerk @ 20kg

For a couple of years my 20kg KB has been a door stop, and part from the occasional stubbed toe, far from it's true calling as an instrument of pain and torture. This morning, it got used properly again.

It was mostly that the weather was shit and I needed my endorphin fix, but beyond that, there were a few newish/unique reasons that bear highlighting. Firstly, all this weight loss that's been going on is likely all muscle. Honestly though, the biggest factor (after the rain), is that I'm just feeling fat. There's a bit of jiggle, and that's not kosher.

I made up the session, and adjusted the reps as I went, adding extras to get to leg or arm shake. I'm not even going to go look at old Jeff sessions, because I'm sure they would have been double the work done this morning.

T minus 1 day until DOMS.


D: 6.1km
A: 108m

PMPW: 87kg

Wednesday, 24 September 2014


I call this haiku missed opportunity.

I woke and checked it
It lied and predicted rain
I should have ridden

D: 5.1km
A: 46m

PMPW: 88kg

Tuesday, 23 September 2014


6am NRR:
That was a great ride. In fact, it wasn't just a great ride, it was a great morning. It started when my breakfast was the business. A brand new jar of vegemite and a perfect avocado got things going on the right foot. Then the weather, I rode sans knee/leg warmers, and there was barely a breath of wind. Finally the ride itself had some solid pace, with a few attacks springing off the front hard to ensure that perceptions of effort levels were often tested.

Strava link.

D: 47.0km
A: 187m

After 3 delicious coffees I hooked a lap of the lake on my way to work, then at lunch a further two with the tiny Canadian. The weather was just too bloody good not to be outside, and what better way to do that than roll the legs over?

D: 21.6km
A: 105m

PMPW: 88kg