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Blog > Cycling (road) > JoC > Velo session  Add to Favourites | ||||
JoC  1st Nov 2010 - 00:00  0 Comments |
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| Main set
5 x 500m with 1.5km easy spin (41.6/42.0/42.4/43.5/42.3kph) 4 x 1.2km @ 80-83%mhr with 600m float @ 70-75% 1. 37.1kph/143bpm, 32.0/142 2. 38.8/149, 32.5/142 3. 37.3/151, 31.8/145 4. 39.3/151, 32.6/143 Felt good. Cut session by 25% (so 4 x 1.2) for taper | ||||
| Blog > Swimming > Jen McGowan > wetsuit swim Add to Favourites | ||||
Jen McGowan  31st Oct 2010 - 16:55 0 Comments |
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| Blog > Running > Jen McGowan > run off the bike Add to Favourites | ||||
Jen McGowan 31st Oct 2010 - 09:06 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > aero position Add to Favourites | ||||
Jen McGowan 31st Oct 2010 - 08:18 0 Comments |
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| Blog > Running > JoC > Long run with fast finish Add to Favourites | ||||
JoC 31st Oct 2010 - 08:00 0 Comments |
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| Fatigued around the 11km/1 hr mark, but picked last 3 kms up to 4.32-4.34/km | ||||
| Blog > Running > Lockie > Thats right - RUNNING! Add to Favourites | ||||
Lockie 31st Oct 2010 - 00:00 0 Comments |
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| Dunno what distance.. PMLSC to the Tan and back...
Was more about getting some more time under the belt pre-Shepp... | ||||
| Blog > Swimming > Lockie > Westuit Sesh' Add to Favourites | ||||
Lockie 31st Oct 2010 - 00:00 0 Comments |
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| Just rollin' the arms over wit' me bitches at da M-Sack.. aiight! | ||||
| Blog > Running > Jen McGowan > Run off the bike Add to Favourites | ||||
Jen McGowan 30th Oct 2010 - 11:36 0 Comments |
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| Blog > Running > JoC > Brick run Add to Favourites | ||||
JoC 30th Oct 2010 - 11:00 0 Comments |
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| Blog > Cycling (road) > JoC > Not quite Kinglake Add to Favourites | ||||
JoC 30th Oct 2010 - 07:00 0 Comments |
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| Rode to St Andrews return. Not up for Kinglake | ||||
| Blog > Cycling (road) > Jen McGowan > Long ride Add to Favourites | ||||
Jen McGowan 30th Oct 2010 - 06:25 0 Comments |
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| Blog > Cycling (road) > Lockie > Kinglake Hills,Thrills Spills.. Add to Favourites | ||||
Lockie 30th Oct 2010 - 00:00 0 Comments |
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| ave: 27.7k
max: 69.9 | ||||
| Blog > Swimming > Jen McGowan > Squad session - dynamic warmup and steady swim Add to Favourites | ||||
Jen McGowan 29th Oct 2010 - 16:30 0 Comments |
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| Blog > Swimming > JoC > Squad session - dynamic warmup and steady swim Add to Favourites | ||||
JoC 29th Oct 2010 - 05:50 0 Comments |
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| 100m FS, 3 x (12.5 hard, 32.5 easy/25 hard, 25 easy/32.5 hard, 12.5 easy)
150m kick 3 x (25 fists, 25 scull, 50 FS) with pull buoy MAIN SET 200 (3.12), 400 (6.25), 600 (I did 550 - no time)aiming to hold 1.35 - 1.40 per 100 50 kick 3 x 200m aiming for 3.00 (3.04, no time, 3.05) 4 x 100m aiming for 1.30 (1.31, 1.33, 1.30, 1.29 - on feet) Flat out 50m (relay) Wrecked!! 
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| Blog > Swimming > Lockie > Detox/Fins Add to Favourites | ||||
Lockie 29th Oct 2010 - 00:00 0 Comments |
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| Stiff & Fatigued (from running again) | ||||
| Blog > Running > Jen McGowan > Endurance strength Add to Favourites | ||||
Jen McGowan 28th Oct 2010 - 18:30 0 Comments |
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| Blog > Running > JoC > Endurance strength Add to Favourites | ||||
JoC 28th Oct 2010 - 17:30 0 Comments |
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| Main set 30 - 35 min of (4min @ 80-85%, 1.5min @ 70%)
Efforts 1. 4.31/km, 142bpm 2. 4.35, 149 3. 4.37, 148 4. 4.35, 150 5. 4.28, 152 6. 4.13, 160 Felt really dead at start of session, but coped ok | ||||
| Blog > Swimming > JoC > Squad session Add to Favourites | ||||
JoC 28th Oct 2010 - 05:50 0 Comments |
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| Main set 8 x 500m on 9 min
1st 2 roll through Final 5 = 300m 80% then increasing pace for final 200m I swam 1st 3 on own (8.14/8.19/8.20) Swam behind Nathan for final 5 (8.10 - 8.12) | ||||
| Blog > Swimming > Lockie > Stuff.. Add to Favourites | ||||
Lockie 28th Oct 2010 - 00:00 0 Comments |
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| various w/u
m.set 10 x 100mtr @ 1:33 various w/d | ||||
| Blog > Running > Lockie > More stuff... Add to Favourites | ||||
Lockie 28th Oct 2010 - 00:00 0 Comments |
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| Easy tempo | ||||
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