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Blog > Cycling (road) > Lockie > TT Efforts  Add to Favourites | ||||
Lockie 6th Oct 2010 - 00:00  0 Comments |
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| W/U +
5k TT w' 1.5/5K w' 1k/5k w 1/5k w' 2/5 w 2..... Took some more recovery time due to fukn insane headwind.. and then had to skip last efforts cos the rain and wind was actually dangerous! | ||||
| Blog > Running > JoC > Run session at warragul Add to Favourites | ||||
JoC  5th Oct 2010 - 18:00 0 Comments |
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| Did 400s as 3 x (300 at 75 - 80%, 100 hard/ 200 and 200/ 100 and 300)
300 set 1 4.14/k set 2 4.56/k set 3 4.56/k 100 set 1 4.02/k set2 4.17/k set 3 4.02/k 200 set 1 4.51/k set 2 4.51/k set 3 4.55/k 200 set 1 4.06/k set 2 4.08/k set 3 4.12/k 100 set 1 5.00/k set 2 4.49/k set 3 5.05/k 300 set 1 4.04/k set 2 4.07/k set 3 3.54/k Really hard 2 days at work but felt really good | ||||
| Blog > Swimming > Jen McGowan > Swim Program Add to Favourites | ||||
Jen McGowan  5th Oct 2010 - 17:30 0 Comments |
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| Blog > Swimming > JoC > Swim at Warragul Add to Favourites | ||||
JoC 5th Oct 2010 - 06:00 0 Comments |
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| Main set 14 x 100m as 75m 85-90%, 25 easy and 30s in between
Had to shorten set - lack of time | ||||
| Blog > Running > Jen McGowan > run - slightly undulating course Add to Favourites | ||||
Jen McGowan 5th Oct 2010 - 04:30 0 Comments |
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| Blog > Swimming > Lockie > Add to Favourites | ||||
Lockie 5th Oct 2010 - 00:00 0 Comments |
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| W/U - 300m VARIOUS
4 x 200 4 x 100 4 x 50 - HARD 100 Kick 1k - Steady Endurance Pace W/D 200m VARIOUS | ||||
| Blog > Cycling (road) > Lockie > Ergo Detox Add to Favourites | ||||
Lockie 5th Oct 2010 - 00:00 0 Comments |
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| Easy spin to detox tight hamstring/quads prior to Wednesdays session... | ||||
| Blog > Open Water Swimming > Jen McGowan > Public holiday swim @ Manly Add to Favourites | ||||
Jen McGowan 4th Oct 2010 - 08:00 0 Comments |
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| Blog > Cycling (road) > Lockie > Speed Work Add to Favourites | ||||
Lockie 4th Oct 2010 - 00:00 0 Comments |
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| 5 x 200mtr Builds to MAX V w' 1k recovery
11 x 1k at VT (Velocity Threshold) w' 2k recovery | ||||
| Blog > Running > Lockie > Rehab Intervals.. Add to Favourites | ||||
Lockie 4th Oct 2010 - 00:00 0 Comments |
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| 10m Walk
2 Min Jog/2min walk 15 Min jog (inc intervals med/hard) 2min walk 10min jog 10min walk.. | ||||
| Blog > Gym > Lockie > Full Body/Maintenance Add to Favourites | ||||
Lockie 3rd Oct 2010 - 00:00 0 Comments |
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| Boxing
Kettle Bells Resistance Bands Intergrated Resistance Exercises.. | ||||
| Blog > Running > Jen McGowan > OD run off the bike Add to Favourites | ||||
Jen McGowan 2nd Oct 2010 - 07:30 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > ride prior to long run Add to Favourites | ||||
Jen McGowan 2nd Oct 2010 - 06:20 0 Comments |
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| Blog > Running > JoC > Long run Add to Favourites | ||||
JoC 2nd Oct 2010 - 00:00 0 Comments |
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Absolutely thrilled with this run - 10 min faster than last week | ||||
| Blog > Swimming > Jen McGowan > Swim Add to Favourites | ||||
Jen McGowan 1st Oct 2010 - 18:00 0 Comments |
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| Blog > Swimming > JoC > 200s on reducing recovery Add to Favourites | ||||
JoC 1st Oct 2010 - 05:50 0 Comments |
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| Main set was
9 x 200m aiming for <3.10 with rest from 45sec, decreasing 5 s every rep. had to pull out if couldn't hold pace (held 3.04 - 3.07) | ||||
| Blog > Swimming > Jen McGowan > Squad session Add to Favourites | ||||
Jen McGowan 30th Sep 2010 - 18:00 0 Comments |
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| Blog > Running > JoC > Easy aerobic - flat Add to Favourites | ||||
JoC 30th Sep 2010 - 18:00 0 Comments |
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| Felt absolutely awesome | ||||
| Blog > Running > Jen McGowan > run to 60-75 mins including set Add to Favourites | ||||
Jen McGowan 30th Sep 2010 - 04:30 0 Comments |
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| Blog > Running > Jen McGowan > run off the bike Add to Favourites | ||||
Jen McGowan 29th Sep 2010 - 18:35 0 Comments |
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