Oxxy's Strong As An Ox Journal - Page 11

Oxxy · 04-21-2009, 07:00 AM

Thursday 16th April 09

Cardio
Spin Class

Sunday 19th April 09

Gym Various weights
10min cross trainer

Leg Press upto 240kg
Leg Curls up to 50
Chest Flys
Preacher Curls
Db Side Raises
db front raises
Calf raises on leg press machine

Notes: Calfs pretty sore for days after these. was good to get back into some weights.

Oxxy · 05-03-2009, 06:24 AM

Monday 27th April 09

Cardio

Spin Class

Sat 2nd May 09

Race
Casey Fields
Grade C
Qaulify Race for handicap
55min
Place 5h

Notes: I got into the 3 lap final but was unable to stay with the bunch when it came around.

Sunday 3rd May 09

Cardio
Road Ride
Massive ride
Frankston,stkilda,frankston,blackburn
150km

Notes: Nice easy ride.

Oxxy · 05-05-2009, 06:48 AM

Monday 4th May 0

Cardio

Spin Class

Tuesday 5th May 09
RACE
DISK
80 Lap Motorpace
C/D Grades Combined
Place 3RD Overall and 1st in D
Gear 51/15

Notes: I was very apprehensive durring the day about how this race was going to pan out. Started the night with a 10 lap scratch race but didnt get anywhere in that, my tactics were right off. There was lots of riders for the motor pace 20 or so, started off pretty easy but got faster about half way I was travelling about 80% of max hr. There was abit of shaninigans on the the 2nd last lap which upset the sprint abit but i managed to get 3rd overall and I was the first D grader so I got first for that. it was a good race, I thought it was going to be harder than what it was. my back started to feel sore about half way. after the race I checked the hr file and I got up to 169 bpm in the sprint which im really pleased about.

Oxxy · 05-07-2009, 07:01 AM

Monday 4th May 09

Cardio

Spin Class

Tuesday 5th May 09

Race
DISK
C/D Grade Combined
80 Lap Motorpace
Place 3rd Overall 1st in D

Gear 91,8 51/15
Good race

Wednesday 6th May 09

Cardio
Treadmil run
30min
Grad 0
Speed 13 Constant

Good run bit sore after thouigh

Various weights
Cable Chest flys
Rope tricep extensions
db bent over row
db shrugs
easy bar preacher curls
2x25 incline crunches
hanging leg raises

Oxxy · 05-07-2009, 07:06 AM

Thursday 7th May 09

RACE
DISK
Grade D
20 Lap scratch 4th
17 Lap Pointscore 1st
20 Lap motorpace 4th

After the pointscore i had to goto the toilet and put my finger down my throat I was sick. I obviosly ate too much before hand. but felt ok for the motorpace.

Oxxy · 05-10-2009, 04:50 AM

Sunday 10th May 09

Cardio
Mountain bike ride
Almost 3 hrs
Test ride to see how long it would take.
Trails to work and back long way. about 60km

Took just over 1 hr to get to work. Worked pretty hard cold morning.
Not feeling in the best of shape.

Oxxy · 05-12-2009, 07:05 AM

Monday 11th May 09

Cardio

Spin Class

Tuesday 12th May 09

Race
DISK

D Grade
12 Lap Scratch 2nd
30 Lap Motor pace 1st
Gear 86

I tried an old pair of singles but I slipped on the track so I reverted back to my black clinchers Unfortunately I left my chainrings at home , so I was on 86 I think I did pretty good considering. My nemisis was put up to C grade looks like ill be joining him soon.

Oxxy · 05-13-2009, 05:47 AM

Wednesday 13th May

Cardio
Moutain bike ride To Work
and back 2hr 26

Gym

TreaDmil Run
5Km 1/2hr
Speed 13-14

Oxxy · 05-14-2009, 07:07 AM

Thursday 14th May 09

Cmomute to work and back
56km

RACE
DISK
D Grade
17 Lap Pointscore 1st
15 Lap Motorpace 3rd

Oxxy · 05-17-2009, 02:22 AM

Sunday 17th May

Cardio

Spin Bike
1hr
150-160 bpm

Oxxy · 05-18-2009, 04:56 AM

Monday 18th May 09

Cardio
Commute to work and back
53km 2hr 20min

Spin Class
45min

Oxxy · 05-19-2009, 07:51 AM

Tuesday 19th May 09

Cardio

Race
DISK
10 lap pointscore not sure of placing
30 LAP Motorpace D Grade 2nd
Gear 88

Oxxy · 05-20-2009, 05:29 AM

Wed 20th May 09

Cardio

Commute to work and back
53km

Treadmill Run
6.3km
Up to speed 14

2x30 incline crunch

Weights
Cable Crossovers
20x10x3

Bent over cable lateral raise.
10x12
20x10x3

Seated bench press
100x10x3

Oxxy · 05-21-2009, 07:41 AM

Thursday 21st may 09

Cardio
Commute to work and back
53km

Race
Disk
D grade
Scratch race 1st
Pointscore 2nd

Oxxy · 05-23-2009, 05:44 AM

Saturday 23rd May 09

Cardio

RACE
Road Race
Killara Road
46km
C Grade
Place 5th

Notes: Happy with my first road race of the season, was very happy I was able to stay with the main bunch.

Oxxy · 05-24-2009, 02:16 AM

Sunday 24th May 09

Cardio

RACE
CRITERIUM
Northern
Div 3 or C Grade
Place 2nd
43km

Notes: Very happy with my performance it was pretty windy and i did a couple of one lap hard turns. In the bell lap i was boxed in on the inside when a guy from brunswich who normaly races on the track in a higher grade than me took off I was able to chase him down and got within about 1/2 a mtr on the line it was a huge long sprint, so i got 2nd and $30 for my troubles which is good money for second of a field of 12 riders.

If that wasnt enough

Cardio
Road ride to frankston and back
77 km

I enjoyed this ride nice tail wind and I used the big ring a fair bit.

Oxxy · 05-25-2009, 06:01 AM

Monday 25th May 09

Cardio

Commute to work and back
54km

Spin Class

Oxxy · 05-26-2009, 06:44 AM

Tues 26th May 09

Cardio
Commute to work and back
54km

RACE DISK
D Grade
Pointscore 3rd (2nd,1st,4th)
Gear 88

Notes: Not feeling up to it today, Pointscore was very tough on me.

Oxxy · 05-27-2009, 04:02 AM

Wed 27th May 09

Cardio

Commute to work
On way back I went abit further
Upto Ringwood
70km

Oxxy · 05-28-2009, 06:47 AM

Thursday 28th May 09

Cardio

Commute to work and back
54km

I did not go racing tonight, it was a struggle to ride home, giving myself a rest.

Oxxy · 07-17-2009, 04:22 AM

Ok defently a long time since my last post.
here are my updates I took some time off.

22/6/09 Chest/tris
29/6/09 Spin Class
6/7/09 Spin Class
13/7/09 Spin Class
14/7/09 My Own Spin 1 hr
15/7/09 My Own Spin 1 hr
16/7/09 My Own Spin 1 hr
17/7/09 My Own Spin 1 hr

Weight 87.2kg
101/97

Oxxy · 07-24-2009, 06:39 PM

Updates
My first road race in ages.
18/7/09 Race, Killara Road C Grade 1hr 43 48km Got dropped but finished the race.
19/7/09 Road Ride to Frankston 77km 3hr Great tail wind going down to frankston.

Here is my workouts for this week.
20/7/09 Spin Class + 1hr
21/7/09 My Own Spin 1.5hr
22/7/09 My Own Spin 1.5hr
23/7/09 My Own Spin 1.5hr
24/7/09 My Own Spin 1.5hr
25/7/09 Race Arthurs Creek C grade, Got dropped just after the first lap but was able to complete the race of 3 laps just after d grade.

Weight 83.9kg
waist 96/95

Oxxy · 07-26-2009, 02:49 AM

Sunday 26th July

Cardio

Road Ride
Massive ride 2
170km
Stopped a few times to look at bike shops, good ride.

Weight 84.7kg
Waste 97/95

Oxxy · 11-21-2009, 05:54 PM

Sat Nov 22nd

Weight 81.1kg
Waist 95cm

Its been awhile
Ive had some allergie issues.

I've been given the ok from the doc to return to riding.
But to take it easy.

Cardio

Mountainbike
Ride on bike track to CERES
and back
about 53km

This ride was not as easy as it should have been, considering its my first ride
back for 11 weeks. But i handled it well and I did pretty well considering my riding partner was pushing the pace.