| Bit of a cold week we had this week, encouraged some of us to give the gym the flick. Its this time of year that we need to double our determination to keep it ticking over. Assessment Time Hey I'm being assessed this Thursday at Fitness First North Sydney 5.30pm. They are going to stick a video camera in my face and go over what I need to do better. If you can make it to the class, it would be great to see you there. |
| I'll have what she's having This morning while having a coffee a fit looking lady walked past with her shopping and what I could see sticking out of her shopping bags was largely vegetables. Next time your at the supermarket, have a look at what's in the shopping baskets and how fit or unfit the shoppers look. 9 times out of 10 there's a direct correlation between what's in the shopping basket and the condition of the shopper. The office lunch out Friday was someone's last day at the office so we went out for lunch. He wanted to go to Yum Cha so off we went. Out came a series of food which I had no idea what it was, I had no idea how to rate it, nothing seemed close to the farm at all. So what can you do to limit the impact of the office lunch; - Encourage your co-workers to buy their food and bring it back to work. That way you can eat food you prepared yourself
- If you are going out, encourage them to go to the food hall. That way you can still bring your own food, or failing that at least you have better selection.
- Suggest the place to go to. Usually most will go wherever someone suggests. Be that person.
- If all else fails, apply the rules of the 5 secrets of food selection – see last weeks newsletter
|
| Had 3 race meets scheduled for the weekend, but the 3rd one was cancelled. Track Racing Race all Winter (RAW) – Friday Night Well RAW continues to be my track training. Despite Mudgee been backed up with 9 spin classes, I still seem to be mid field in Div2, except for the really short stuff, which I suck at regardless of grade. I'm pleased with my performance.
Warmup race (and wheel race qualification)
7th. Made a tactical error not spotting the split occurring as rolled back. If I had been on the ball I would of being on the wheels of the 4 riders who got away, instead I had to ride around other riders and across the gap.
3 lap thingie
Last. Where I normally come in the short stuff. My heat seemed to go all the way, probably thanks to Scott, where other heats held back and sprinted. This time I wasn't dropped on the initial acceleration at least 
Point a lap
Pace was hot, I sat in but didn't challenge at any point.
Combined - Middle Group
5th. Decided to go out with the Div 3 riders for a comparison. There was 26 riders and Crafty decided who to kick out. Scott had turned up with a T-shirt over his gear [in the hope that he wasn't spotted] but someone dobbed him in, so he was out. I tried to look inconspicuous and YES... Crafty kicked out someone else. I was in 
Pace was pretty ordinary until the Bankstown kids got on the front and it upped a little. I got on the front and accelerated. when I rolled, I could Anthony was struggling in 3rd wheel, so I rolled in to fill the gap in front of him. One lap later I was on the front again and accelerated and rolled.
This is where it went wrong, I ended up boxed in when that young guy made his move, I couldn't respond until the other riders cleared out the way. I kicked and took 3 riders with me. James moved out of the way, went past and rolled to the back of the 3 riders. I could see that the other 3 riders didn't have the ponies to bridge the size able gap, so I rolled around at the back and then dropped off, looked behind me and there no one for at least half a lap. Man that new kid had killed the field, wish I was with him when he originally kicked, so I could of sucked his wheel. Also confirmed that even with rooted legs, Div2 is where it is for me. Saturday 16th DHBC 81" Ominum - Tempe Velodome
Had a smash fess at my High Performance spin class (10th for the week) in the morning which resulted in seriously rooted legs, but the gear restricted Ominum was on, so it was full steam ahead. Arrived late at the track and hadn't changed my gearing, but the other riders were in the same situation, all changing their chain rings. One of the riders (Tim) decided that rather than change his gears, he'd ride some crap steel bike out of the shed. After the event he checked his gearing and it was 82.9", over the 81" limit LOL.
Flying 200
14.3 5th equal. Only 0.2 slower than last time I did it on 96". Qualified me for A grade, for the other races
Scratch race - 15 laps
3rd (7 riders) Field broke apart and I ended up in no mans land
Missing Out - every 2nd lap
1st (7 riders) With 3 riders left I was pinned in, but the outside rider didn't ride close enough to me and I was able to squeeze thru to avoid elimination. That left 2 of us and I out sprinted to win. Comment later was how did you stand up and sprint on the back straight? Guess I'm more adapted to high cadence than the other riders.
Wheel Race - 8 laps
Last (7 riders) I was on Scratch, but there were 2 riders that were 20mtrs behind me. I hadn't recovered from the Missing Out and failed to get the wheel of the 2 riders behind me when they went past.
Madison - 4 laps - race 1
3rd (5 riders). James attacked with 1 3/4 laps to go. Tim and Chris got away from me
Madison - 4 laps - race 2
3rd (4 riders). This time I attacked at the top of the banking and simultaneous Tim attacked at the bottom. I had the wheel of Chris who had Tim's wheel but I wasn't able to go around them. Road Racing Dulwich Hill Criterion Series Cancelled, due to the rain. I rode to Waterfall and back instead |
| I'm at all the normal ones, plus I've got a special one, I'm been assessed this Thursday 5.30pm at North Sydney Fitness First. If you can make it to the class, it will be greatly appreciated Haven't received any music requests for this week yet, if you want something, let me know Fitness First Mon 18/07/11 6:00 AM Walker Mon 6.00am Mon 18/07/11 5:45 PM 5Dock Mon 5.45pm Tue 19/07/11 6:45 PM Rock Tue 6.45pm Wed 20/07/11 5:45 PM N Strath Wed 5.45pm Thu 21/07/11 6:00 AM Walker Thu 6.00am Thu 21/07/11 5:30 PM North Sydney 5.30pm – assessment class Fri 22/07/11 6:15 AM Rock Fri 6.15am Sat 23/07/11 8:15 AM Rock HiPf Sat 8.15am YMCA Mon 18/07/11 7:30 PM Riverwood Mon 7.30pm Tue 19/07/11 6:15 AM Riverwood Tue 6.15am |
| This list covers all gyms, all classes; Track Key; 1 – Warmup 2 – Pace 3 – Hills 4 – Mixed Terrain 5 – Intervals 6 – Speed Work 7 – Mountain Climb 8 – Ride Home (Warm down) 9 – Stretch | Tracks Available at All Gyms, All Classes, ie both Fitness First and YMCA | | Track | Release | Duration | Song | Artist | | 1 | 49-1 | 03:55 | California Girls | Creature Scene | | 1 | 50-1 | 04:57 | Club Can't Handle Me | Flo Rida feat. David Guetta | | 1 | 45-1, BO-1 | 04:49 | Life Is A Highway | Milan Roscoe | | 1 | 47-1 | 04:23 | Tick Tok | Jomanda Brown | | 1 | 51-1 | 04:42 | We R Who We R | Ke$ha | | 1 | 48-1 | 04:12 | Your Love is My Drug | Beat Bandits feat Lorraine G | | 2 | 51-2 | 05:14 | Halfway Gone | Poptent | | 2 | 46-2 | 05:26 | I Gotta Feeling | TransNoise | | 2 | 49-2 | 05:17 | If I Had You | Laila Stone | | 2 | 48-2 | 05:13 | Lost Highway | Southern Light | | 2 | 45-2 | 05:39 | Miles Away | CJ Murray | | 2 | 50-2 | 06:11 | Teenage Dreams | Stardancer II | | 2 | 47-2 | 05:24 | Waking Up In Vegas | Martina Lorene | | 2 | BO-2 | 06:06 | Who Knew | Masia | | 3 | 48-3 | 06:23 | Celebration | Steady Rush | | 3 | 47-3 | 06:42 | Ecuador (Bad Behaviour Remix) | Latin Freestyle | | 3 | 50-3 | 06:52 | Raindrops | Hypasonic Remix – Sash! feat. Stunt | | 3 | 51-3 | 06:28 | Raise YOur Glass (Klub Smasherz Remix) | Venus Jones | | 3 | 50-B3 | 06:00 | Ravers In the UK | Jorg Schmidt Remix – Manian | | 3 | 49-3 | 06:02 | Russian Roulette (75RPM) | Dancefloor Generals | | 3 | 44-3, BO-3 | 06:11 | Show Me Heaven | Arms of Dub | | 4 | 50-4 | 04:55 | Beautiful Day | Global Nation | | 4 | 47-4 | 05:38 | Meet Me Halfway | TransNoise | | 4 | 48-4 | 05:14 | One Love | Pure Essence | | 4 | 44-4, BO-4 | 04:21 | Real | The Cranials | | 4 | 49-4 | 05:01 | Spin | Azuri Blue | | 4 | 51-4 | 05:06 | Turn Around (5,4,3,2,1) | Flo Rida | | 5 | 51-5 | 05:40 | Are You Gonna Be My Girl | Airplay | | 5 | 48-5 | 05:45 | Brick By Boring Brick | Spacegliderz | | 5 | 47-5 | 05:44 | Ignorance | ToneTonic | | 5 | 34-5 | 05:26 | Pretty Vegas | OneZeroOne | | 5 | 49-5 | 06:13 | Propane Nightmares | Southern Light | | 5 | 50-B5 | 05:32 | Rebel Yell | Scooter | | 5 | 31-5 | 06:00 | Round And Round | Rhythm Twins | | 5 | 46-5 | 05:57 | The Pretender | InTheWind | | 5 | BO-5 | 06:06 | Voodoo People | Young Drake | | 5 | 50-5 | 06:25 | Watercolour | Blau | | 6 | 51-6 | 06:41 | Break My Fall (Original Mix) | Tiesto feat BT | | 6 | 47-6 | 06:07 | Long Way To Go | Tyree Grey | | 6 | BO-6 | 06:33 | MorningStar | Adelante | | 6 | 49-6 | 06:43 | Never Cry Again | Studio88 | | 6 | 50-6 | 07:11 | Poppiholla | Chicane | | 6 | 50-6B | 06:53 | Secret Love | Jordan & Baker Remix – Ian Van Dahl | | 6 | 48-6 | 06:48 | Waiting | Swade | | 7 | BO-7 | 07:09 | Because The Night | Voodo Beats | | 7 | 49-7 | 06:53 | Blade | DJ Paradise | | 7 | 45-7 | 06:18 | Burn It To The Ground | Swade | | 7 | 46-7 | 06:18 | Evacuate The Dancefloor | Studio88 (DJ KTW Remix) | | 7 | 48-7 | 07:02 | It's Not Over | OneZeroOne | | 7 | 51-7 | 07:01 | Numb (Hands Up Club Mix) | Jan Wayne Vs. Raindropz! | | 7 | 50-7 | 07:05 | Sweet Dreams | Cansis Remix – Rec. Pro | | 7 | 47-7 | 06:36 | What Is Love 2H9 (Cansis Remix) | Cutting | | 8 | 47-8 | 03:24 | Before The Worst | Nitro500 | | 8 | BO-8 | 04:15 | Broken Strings | Cherry Stone | | 8 | 48-8 | 03:35 | Hey, Soul Sister | Global Nation | | 8 | 49-8 | 03:24 | Never Hold You Down | Scarlett Jones | | 8 | 51-8 | 03:17 | Please Don't Let Me Go | Olly Murs | | 8 | 50-8 | 04:16 | Shattered | Turn The Car Around – O.A.R | | 9 | BO-9 | 03:46 | I'll Stand By You | Royal Trail | | 9 | 50-9 | 04:10 | Letting Go | Dutty Love – Sean Kingston feat. Nicki Minaj | | 9 | 48-9 | 03:01 | Replay | Silence | | 9 | 49-9 | 03:14 | Solo | Swade | | 9 | 51-9 | 03:22 | What If | Jason Derulo | | 9 | 47-9 | 03:42 | Whatcha Say | Big Shot | | Tracks Available Only at Riverwood | | Track | Release | Duration | Song | Artist | | 1 | 25-1 | 05:22 | Let's Get It Started | Black Eyed Peas | | 1 | 31-1 | 05:37 | I've Been Thinking About You | Londonbeat | | 1 | 36-1 | 03:59 | Little L | Jamiroquai | | 1 | 39-1 | 04:04 | September | Kirk Franklin | | 1 | 41-1 | 04:41 | Americian Boy | Estelle | | 1 | 42-1 | 03:58 | I Could Have Loved You | Lighthouse Family | | 1 | 43-1 | 03:59 | Closer | Ne-Yo | | 1 | 44-1 | 05:10 | The Right Life | Seal | | 1 | 46-1 | 04:07 | Cosmic Girl | Jamiroquai | | 2 | 26-2 | 04:44 | Hole In The Head | | 2 | 39-2 | 06:14 | Who Knew | Pink | | 2 | 42-2 | 05:03 | Dance Floor Anthem (I Don't Want To Be In Love) | Good Charlotte | | 2 | 43-2 | 05:17 | Hot n Cold | Katy Perry | | 2 | 44-2 | 04:56 | Sober (Bimbo Jones Radio Edit) | Pink | | 3 | 30-3 | 06:51 | Voodoo Child (12" Mix) | Rogue Traders | | 3 | 39-10 | 06:23 | Hello (Good to Be Back) - Track 3 | Scooter | | 3 | 39-3 | 05:48 | Tribal Dance | 2 Unlimited | | 3 | 42-3 | 06:13 | Right By Your Side | N-Force vs. Darren Styles | | 3 | 43-3 | 06:07 | Spaceman | The Killers | | 3 | 45-3 | 06:03 | True Faith (CK Kaine Remix) | Liz Kay | | 3 | 46-3 | 06:44 | My Life Would Suck Without You (Bass Force Remix) | Kelly Clarkson | | 4 | 39-4 | 05:45 | Amazing (Thin White Duke Edit | Seal | | 4 | 42-4 | 04:05 | Human | The Killers | | 4 | 43-4 | 04:36 | Take Back The City | Snow Patrol | | 4 | 45-4 | 04:51 | All On Our Own | Midnight Youth | | 4 | 46-4 | 05:19 | Home | Paul van Dyk feat. Johnny McDaid | | 5 | 36-5 | 06:53 | Painkiller | | | 5 | 39-5 | 05:54 | Kickstart My Heart | Motley Crue | | 5 | 42-5 | 06:30 | New Future Weapon | Billy Idol | | 5 | 43-5 | 06:06 | Voodoo People (Pendulum Remix) | The Prodigy | | 5 | 44-5 | 05:03 | How Far We've Come | Matchbox Twenty | | 5 | 45-5 | 06:32 | Piranha | The Prodigy | | 6 | 31-6 | 06:49 | Underwater (Above & Beyond's 21st Century Mix) | Delerium | | 6 | 39-11 | 06:30 | Silence | Delerium | | 6 | 39-6 | 06:57 | Where Are you Now? | Ian Van Dahl | | 6 | 40-6 | 06:39 | Adelante | Sashi ! | | 6 | 42-6 | 05:25 | Going Wrong | Armin Van Buuren & DJ Shah feat. Chris Jones | | 6 | 43-6 | 06:29 | In The Darkness (Trance Mix) | Darude | | 6 | 44-6 | 06:12 | Alone in The Dark (Tiesto Radio Edit) | Tiesto Presents Edward Camby | | 6 | 45-6 | 06:21 | Bruised Water | Chicane feat. Natasha Bedingfield | | 6 | 46-6 | 05:53 | Sincere For You feat.Kirsty Hawkshaw (Radio Mix) | Lange | | 7 | 26-7 | 06:09 | The Nighttrain | Kadoc | | 7 | 30-7 | 07:26 | Going Insane (Maxi Mix) | | 7 | 33-7 | 07:05 | Love Comes Again | Tiësto Feat. BT | | 7 | 39-7 | 07:19 | Blast The Speakers | Warp Brothers | | 7 | 42-7 | 07:09 | Because The Night (Manox Remix) | Cascada | | 7 | 43-7 | 06:53 | Cry For You (Darren Styles Remix) | September | | 7 | 44-7 | 06:39 | Jump That Rock (Whatever You Want) (Jorg Schmid Mix) | Scooter vs Status Quo | | 8 | 33-8 | 04:14 | Afterglow | Inxs | | 8 | 36-8 | 04:00 | Every Little Step I take | Bobby Brown | | 8 | 38-8 | 03:50 | Won't Go Home Without You | Maroon 5 | | 8 | 39-8 | 04:00 | Flashing Lights Featuring Dwele | Kanye West | | 8 | 42-8 | 04:00 | With You | Chris Brown | | 8 | 43-8 | 04:15 | Broken Strings feat. Nelly Furtado | James Morrison | | 8 | 44-8 | 04:10 | Spotlight | Jennifer Hudson | | 8 | 45-8 | 04:01 | The Man Who Can't Be Moved | The Script | | 8 | 46-8 | 03:53 | Don't Know What To Do | Dane Rumble | | 9 | 31-9 | 03:57 | Heart Like A Wheel | The Corrs | | 9 | 34-9 | 03:34 | You Give Me Something | | 9 | 34-9 | 03:34 | You Give Me Something | | 9 | 38-9 | 02:55 | Glad You're Here | Macy Gray Feat. Fergie | | 9 | 39-9 | 03:45 | Change | Sugababes | | 9 | 42-9 | 03:30 | You Make it Real | James Morrison | | 9 | 43-9 | 04:15 | Love Is A Losing Game | Amy Winehouse | | 9 | 44-9 | 04:03 | You Found Me | The Fray | | 9 | 45-9 | 03:30 | Chasing Pavements | Adele | | 9 | 46-9 | 04:24 | No Air duel with Chris Brown | Jordin Sparkes featuring Chris Brown | | |
No comments:
Post a Comment