Thursday, 1 October 2009


6:00am NRR:
A little concerned about how flat I felt yesterday I did my best to sit in the whole ride. I had to work a little to maintain a position near the front of the bunch, but no where near as much as rolling turns.

Around Brighton I got to the front and pulled a few turns, then tried to stretch everyone out through Brighton/Elwood. Around the corner at Elwood sports ovals Hayden Kerr got on the front and held it at 52-53km/h, I was chewing my stem just trying to stay within a foot of the wheel in front, when he flicked the elbow I had nothing. All over red rover, no sprint for you!

D: 37.7km
A: 115m

Riding to work I noticed a guy with his pants falling down, and not just a little bit, he was sitting on the waist! Obviously I'm either out of touch with fashion or he was in a big hurry.


D: 44.9km
A: 345m

8kg MB Slams
36kg OSBB Step Up to Lunges
16kg Box Jumps
16kg Waterbag Clean to Push Press
Powerband sprints/Bear Crawl

3 rounds of 2 minutes on, 1 minute off. Swap legs at 1 minute for the step ups and switch to Bear Crawls on the powerband, otherwise go flat out for 2 minutes, then rest for 1.

I wasn't able to keep a record of every set, but here are the rough number per.
60 Slams
12 ES Step Ups
40 Box Jumps
30 Cleans etc - really I'm not sure about this one, it was taking a heap of mental focus to remember what to do next, I had nothing left to count.
5 Sprints/2 Crawls

Jeff pushed the target back 85cm for my final set of sprints. I'm bloody proud to say I made it every time, though I think the lower rep count per set helped.

PMPW: 90kg

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