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Blog > Cycling (road) > r.squires@live.com.a > Preston Mtn Classic  Add to Favourites | ||||
r.squires@live.com.a  27th Jun 2010 - 09:00  0 Comments |
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Gruelling 140klm road race... World of hurt, so much fun.  | ||||
| Blog > Running > Lockie > Squad Run Add to Favourites | ||||
Lockie 27th Jun 2010 - 00:00 0 Comments |
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| Light run out with a good effort back to Port Melb LSC. Turn around was at Brighton (approx 10.5k/50mins) | ||||
| Blog > Cycling (road) > Jen McGowan > Long ride Add to Favourites | ||||
Jen McGowan  26th Jun 2010 - 06:45 0 Comments |
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| Blog > Cycling (road) > Lockie > 1 in 20... Add to Favourites | ||||
Lockie 26th Jun 2010 - 00:00 0 Comments |
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| the 'Nongs with the MTC crew..
Good roll out, good efforts on the 1in20 and the Wall, hypothermia on the descent into Montrose then a fairly solid effort with Dr Smee back to Studley park... | ||||
| Blog > Swimming > mgs > Squad session Add to Favourites | ||||
mgs  25th Jun 2010 - 06:00 1 Comment |
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| warm up
kick drill main set: 25 x 4 50 x 4 100 x 3 150 x 3 200 x 1 200 kick 400 x 1 300 x 1 200 x 1 100 x 1 50m team relay | ||||
| Blog > Swimming > Jen McGowan > tt - 2500m Add to Favourites | ||||
Jen McGowan 25th Jun 2010 - 01:30 0 Comments |
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| Blog > Boxing > Lockie > Add to Favourites | ||||
Lockie 25th Jun 2010 - 00:00 0 Comments |
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| Group Session that I run Tuesdays and Fridays.. Sometimes it nice to up the ante and get in there with the crew..
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| Blog > Running > Jen McGowan > Speed and power Add to Favourites | ||||
Jen McGowan 24th Jun 2010 - 17:40 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > home cycle Add to Favourites | ||||
Jen McGowan 24th Jun 2010 - 04:42 0 Comments |
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| Blog > Cycling (road) > Lockie > F#@K! Add to Favourites | ||||
Lockie 24th Jun 2010 - 00:00 0 Comments |
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| Training run as per Foz. Good run down, building velocity, 8k into the 12k fartlek then pfffttt.. Shredded tyre, burst tube.. taxi to mainline bikes in Bonbeach, new tyre, then back home into a stinkin' headwind.. motivation on the return - ZERO! | ||||
| Blog > Cycling (road) > Adam Kavanagh > negative split session Add to Favourites | ||||
Adam Kavanagh  23rd Jun 2010 - 17:00 0 Comments |
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| negative split session (45min)
1st 15min 30.6kph avg 139HR avg 2nd 15min 35.7kph avg 159HR avg 3rd 15min 38.4kph avg 166HR avg felt great and controlled.  | ||||
| Blog > Swimming > Jen McGowan > Squad session Add to Favourites | ||||
Jen McGowan 23rd Jun 2010 - 06:00 0 Comments |
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| Blog > Running > Lockie > Back to basics Run... Add to Favourites | ||||
Lockie 23rd Jun 2010 - 00:00 0 Comments |
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| Still a bit fatigued so an easy run mainly for duration.. | ||||
| Blog > Gym > Lockie > Light Resistance Set Add to Favourites | ||||
Lockie 23rd Jun 2010 - 00:00 0 Comments |
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| Quick resistance set after Ergo Instructing..
Full Body mainly(thera band woodchops/kettlebells/deadlift w' bicep curls/one arm row) nothing major to avoid fatigue before ride on Thursday.. | ||||
| Blog > Running > Jen McGowan > Strength workout Add to Favourites | ||||
Jen McGowan 22nd Jun 2010 - 17:30 0 Comments |
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| ...more drizzle...almost like Melbourne weather!! | ||||
| Blog > Running > mgs > Strength workout Add to Favourites | ||||
mgs 22nd Jun 2010 - 17:30 0 Comments |
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| warm up lap
5 x 1.5 km intervals 1. 1.5 km (first km at 3 mins 50 secs) 2. 1.5 km (first km at 4 mins 1 sec) 3. 1.5 km (first km at 4 mins 1 sec) 4. 1.5 km (first km at 3 mins 50 sec) 5. 1.5 km (first km at 4 mins 5 secs) 15 min warm down jog | ||||
| Blog > Running > Jen McGowan > Easy aerobic - flat Add to Favourites | ||||
Jen McGowan 22nd Jun 2010 - 04:45 0 Comments |
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...up early in the morning drizzle | ||||
| Blog > Cycling (road) > Lockie > Ridewiser Superset.. Add to Favourites | ||||
Lockie 22nd Jun 2010 - 00:00 0 Comments |
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| Ridewiser Ergo -45mins (Winter Fatburner Program/Strength)
+ 60mins on road | ||||
| Blog > Swimming > mgs > Solo Session Add to Favourites | ||||
mgs 21st Jun 2010 - 06:00 0 Comments |
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| 100 easy laps, 2.5 kms | ||||
| Blog > Swimming > Lockie > Squad... Add to Favourites | ||||
Lockie 21st Jun 2010 - 00:00 0 Comments |
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| Good energy. Still a bit spent in the quads and calves from Saturday... | ||||
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