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Blog > Cycling (road) > Jen McGowan > 30k TT  Add to Favourites | ||||
Jen McGowan  6th Nov 2010 - 07:07  0 Comments |
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| Blog > Cycling (road) > Lockie > Neg Splitter w' Run off bike Add to Favourites | ||||
Lockie 6th Nov 2010 - 00:00 0 Comments |
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| Solid tempo to M'ton/Fston.. Great high tempo/cadence back to PMLSC
+ 10min run off bike | ||||
| Blog > Swimming > Jen McGowan > Swim 2500 TT with wetsuit Add to Favourites | ||||
Jen McGowan 5th Nov 2010 - 17:20 0 Comments |
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| Blog > Swimming > JoC > Squad session Add to Favourites | ||||
JoC  5th Nov 2010 - 06:00 0 Comments |
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| 2 x (2x100 on 2.00, 2x100 on 1.50, 2x100 on 1.40)
400m as 50m L, 50m R (shark fin), 50m scull.(fins) 200m shark fin (fins) 300m as 25m fly kick, 25m (12.5 build, 12.5 sprint)fins Main set 6 x (200m FS on 3.25 (aiming for 3.00), 50m FS on 1.00 (PB + 6s), 50m easy on 1.15 I was doing 3.10 - 3.20 for 200s, 42-44 sec for 50s 200m kick | ||||
| Blog > Swimming > Lockie > Stuff.. Add to Favourites | ||||
Lockie 5th Nov 2010 - 00:00 0 Comments |
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| ppart Program - part me... | ||||
| Blog > Swimming > Jen McGowan > swim Add to Favourites | ||||
Jen McGowan 4th Nov 2010 - 17:30 0 Comments |
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| Blog > Running > JoC > Strength Endurance Add to Favourites | ||||
JoC 4th Nov 2010 - 17:30 0 Comments |
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| Main set was 8,7,6,5,4 min at 82 - 85% with 2 min at 70% in between. I didn't do 4 min effort, as I want to taper for Shep
Efforts 8min = 4.24/km, 146bpm 7min = 4.35/155 6min = 4.31/152 5min = 4.20/159 Felt comfortable | ||||
| Blog > Swimming > JoC > Sprint set Add to Favourites | ||||
JoC 4th Nov 2010 - 06:00 0 Comments |
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| Can't remember full set, but there were 2 lots of 9 x 100m, with 4 x 200m paddle and pull in between
Second set of 100s was 25m sprint on 25s, 50m float on 55 sec, 25m sprint on 40s (2 min total time) | ||||
| Blog > Running > Jen McGowan > Strength Endurance Add to Favourites | ||||
Jen McGowan 4th Nov 2010 - 04:30 0 Comments |
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| Blog > Running > Lockie > Just joggin along man... Add to Favourites | ||||
Lockie 4th Nov 2010 - 00:00 0 Comments |
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| Blog > Swimming > Lockie > Abridged Set Add to Favourites | ||||
Lockie 4th Nov 2010 - 00:00 0 Comments |
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| Speed Endurance Set | ||||
| Blog > Swimming > JoC > bens technique session Add to Favourites | ||||
JoC 3rd Nov 2010 - 18:00 0 Comments |
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| Did some 25s with limited breathing, focus on stroke. Also lots of kicking | ||||
| Blog > Cycling (road) > Jen McGowan > Ride Add to Favourites | ||||
Jen McGowan 3rd Nov 2010 - 17:30 0 Comments |
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| Blog > Cycling (road) > Lockie > Program Add to Favourites | ||||
Lockie 3rd Nov 2010 - 00:00 0 Comments |
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| w/u +
5k@145/1.5k@155/2k rec 5k@145/1.25k@155/2k rec 5k@145/1@155/2k rec 5k@145/.65k@155/2k rec 5k@145/.3k@155/2k rec | ||||
| Blog > Swimming > Jen McGowan > swim program Add to Favourites | ||||
Jen McGowan 2nd Nov 2010 - 17:30 0 Comments |
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| Blog > Running > JoC > Split 400s session Add to Favourites | ||||
JoC 2nd Nov 2010 - 08:00 0 Comments |
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| Main set 5 x (200 @ 80-85%, 100 easy, 100 @ 85-90%)
200s = 3.43,3.26,3.21,3.25,3.20 100s = 3.03,3.00,3.05,3.14,3.02 Felt good | ||||
| Blog > Running > Jen McGowan > run - incl intervals Add to Favourites | ||||
Jen McGowan 2nd Nov 2010 - 04:23 0 Comments |
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| Blog > Running > Lockie > Light Jog Add to Favourites | ||||
Lockie 2nd Nov 2010 - 00:00 0 Comments |
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| 10m walk
20m jog 15m walk stiff in calf which transferred to shin.. | ||||
| Blog > Swimming > Lockie > Westuit Sesh' Add to Favourites | ||||
Lockie 2nd Nov 2010 - 00:00 0 Comments |
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| Various Efforts based on 1:30/100mtrs
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| Blog > Cycling (road) > Jen McGowan > early morning trainer session Add to Favourites | ||||
Jen McGowan 1st Nov 2010 - 04:21 0 Comments |
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