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Blog > Cycling (road) > Lockie > Tempo/Aero  Add to Favourites | ||||
Lockie 19th Oct 2010 - 00:00  0 Comments |
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| Low intensity tempo spin staying in AERO.
Felt good all the way.. | ||||
| Blog > Yoga and Pilates > JoC > Reformer pilates Add to Favourites | ||||
JoC  18th Oct 2010 - 18:30 0 Comments |
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| Blog > Running > JoC > Race pace brick run Add to Favourites | ||||
JoC 18th Oct 2010 - 07:00 0 Comments |
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| Wanted to aim for HIM race pace. This was a bit quick but felt really good. HR 80-85% | ||||
| Blog > Cycling (road) > JoC > Spin session on velo Add to Favourites | ||||
JoC 18th Oct 2010 - 06:00 0 Comments |
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| 4x (4 lap @ 110+ rpm, 3 lap @ 100+, 1 lap @ 95 and race effort(80%mhr)
3 laps easy in btwn Found highest cadence the hardest. This was slowest, but higher hr than others 4 lap efforts 29.3/117, 31.6/129, 31.1/127 3 lap efforts 31.2/118, 32.6/125, 32.0/127 1 lap efforts 35.8/121, 38.3/123, 36.0/121 | ||||
| Blog > Cycling (road) > Jen McGowan > early morning coach troy Add to Favourites | ||||
Jen McGowan  18th Oct 2010 - 04:30 0 Comments |
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| Blog > Swimming > Jen McGowan > weekend swim - tt Add to Favourites | ||||
Jen McGowan 17th Oct 2010 - 16:30 0 Comments |
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| Blog > Swimming > JoC > Swim in wetsuit Add to Favourites | ||||
JoC 17th Oct 2010 - 11:00 0 Comments |
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| Practice in wetsuit.
Did steady 1.2k, felt very hard to pull through. Pete watched and thought my chest looked high in water and back was arched. Something to work on | ||||
| Blog > Running > JoC > Long Run - easy Add to Favourites | ||||
JoC 17th Oct 2010 - 07:45 0 Comments |
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Long run round Albert park, tan, Albert park and back to port. Ran most of it with Mandy, which made it go a lot quicker!!! | ||||
| Blog > Running > Jen McGowan > Long Run - easy Add to Favourites | ||||
Jen McGowan 17th Oct 2010 - 06:19 0 Comments |
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| Blog > Cycling (road) > JoC > Ride before long run Add to Favourites | ||||
JoC 17th Oct 2010 - 05:30 0 Comments |
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| Rode a bit longer as ride was short yesterday | ||||
| Blog > Running > Lockie > Light Brick Add to Favourites | ||||
Lockie 17th Oct 2010 - 00:00 0 Comments |
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| Lorimer St TT x 4
+ 35min light jog (cautious on running off bike) | ||||
| Blog > Running > Jen McGowan > run off the bike Add to Favourites | ||||
Jen McGowan 16th Oct 2010 - 11:25 0 Comments |
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| on Sunday | ||||
| Blog > Running > JoC > Brick run Add to Favourites | ||||
JoC 16th Oct 2010 - 10:00 0 Comments |
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| Felt good | ||||
| Blog > Cycling (road) > JoC > Windtrainer session - totally time trial Add to Favourites | ||||
JoC 16th Oct 2010 - 07:30 0 Comments |
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| Spinervals session. Warm up w spin ups etc then 4x 15min tt.
HR Set 1 131 (79%) Set 2 138 (83%) Set 3 141 (85%) Set 4 143 (86%) Did this set 1 yr aga at lower hr and found it much harder then | ||||
| Blog > Cycling (road) > Jen McGowan > Long easy endurance - aero, run off Add to Favourites | ||||
Jen McGowan 16th Oct 2010 - 06:30 0 Comments |
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| too windy in Sydney to ride safely, so rode on Sunday but the site won't let me change the date! | ||||
| Blog > Cycling (road) > Lockie > Ridewiser Ergo Add to Favourites | ||||
Lockie 16th Oct 2010 - 00:00 0 Comments |
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| Ergo... | ||||
| Blog > Swimming > Jen McGowan > Squad session Add to Favourites | ||||
Jen McGowan 15th Oct 2010 - 16:30 0 Comments |
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| Blog > Swimming > JoC > Squad session Add to Favourites | ||||
JoC 15th Oct 2010 - 05:50 0 Comments |
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| 250fs
5x(50 as 12.5 hard, 37.5easy/ 50 as 25 hard/ 25easy) 150m kick 300m bs 4 x (200 @ 85%, 300 @ 80%, 100 @ 90%) 50 kick in btwn 150 cool down 200s were 3.02, 3.05, 3.10, 3.07 100s were 1.23, 1.28, 1.28, 1.25 | ||||
| Blog > Swimming > Lockie > Squad Add to Favourites | ||||
Lockie 15th Oct 2010 - 00:00 0 Comments |
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| Blog > Swimming > Jen McGowan > Swim program Add to Favourites | ||||
Jen McGowan 14th Oct 2010 - 18:00 0 Comments |
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