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Blog > Swimming > Jen McGowan > part program swim  Add to Favourites | ||||
Jen McGowan  20th Jul 2012 - 17:25  0 Comments |
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| Blog > Cycling (road) > Jen McGowan > Spin class Add to Favourites | ||||
Jen McGowan 19th Jul 2012 - 17:15 0 Comments |
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| Blog > Yoga and Pilates > JoC > Hot yoga Add to Favourites | ||||
JoC  18th Jul 2012 - 18:00 0 Comments |
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| Blog > Swimming > Jen McGowan > part program swim Add to Favourites | ||||
Jen McGowan 18th Jul 2012 - 17:25 0 Comments |
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| Blog > Cycling (road) > JoC > 5km repeats Add to Favourites | ||||
JoC 18th Jul 2012 - 06:00 0 Comments |
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| Efforts were at 85-95% FTP
1. 33.2kph/132bpm/179W/86rpm 2. 33.7/138/180/86 3. 34.1/141/182/87 4. 33.5/141/182/85 5. 33.4/144/182/86 6. 34/145/191/87 | ||||
| Blog > Running > JoC > Variable fartlek Add to Favourites | ||||
JoC 17th Jul 2012 - 18:00 0 Comments |
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| Main set was 4 x (90s at 82-85%, 3min at 80%, 45s at 87%+)
Did first 3 with Pete Final set - 90s = 4.01/k 3min = 4.22/k 45s = 3.14/k | ||||
| Blog > Cycling (road) > Jen McGowan > Spin class Add to Favourites | ||||
Jen McGowan 17th Jul 2012 - 17:06 0 Comments |
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| Blog > Swimming > JoC > Swim - strength set Add to Favourites | ||||
JoC 17th Jul 2012 - 07:30 0 Comments |
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| Timed 100s were
1.30, 1.32 3 x100 on 1.45 were 1.33, 1.35, 1.36 | ||||
| Blog > Gym > JoC > Leg strength - general strength phase 1 Add to Favourites | ||||
JoC 17th Jul 2012 - 06:00 0 Comments |
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| Woodchop, backwards lunge with twist (2 x 15)
Deadlift with row (10kg, 2 x 20) Split jumps ( 2x 15) Hamstring curls (15 on machine, 15 on fitball) | ||||
| Blog > Yoga and Pilates > JoC > Reformer pilates Add to Favourites | ||||
JoC 16th Jul 2012 - 18:00 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > Spin session Add to Favourites | ||||
Jen McGowan 16th Jul 2012 - 17:50 0 Comments |
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| Blog > Running > JoC > Barefoot strides Add to Favourites | ||||
JoC 16th Jul 2012 - 07:00 0 Comments |
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| Blog > Cycling (road) > JoC > Variable dist efforts Add to Favourites | ||||
JoC 16th Jul 2012 - 06:00 0 Comments |
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| Main set was 4 x (1k, 2k, 500m with 1.5k float recov)
1k = 36.6/255W, 34.8/215W, 34.4/207w, 33.7/201w 2k = 33.4/186w, 33.5/187w, 33.9/191w, 33.4/190w 500m = 38.7/338w, 37.5/340w, 39.1/315w, 36.8/303 | ||||
| Blog > Cycling (road) > Jen McGowan > Saturday ride Add to Favourites | ||||
Jen McGowan 14th Jul 2012 - 07:01 0 Comments |
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| Blog > Swimming > Jen McGowan > program swim Add to Favourites | ||||
Jen McGowan 13th Jul 2012 - 17:15 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > Spin class Add to Favourites | ||||
Jen McGowan 12th Jul 2012 - 17:09 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > Saturday ride Add to Favourites | ||||
Jen McGowan 7th Jul 2012 - 07:35 0 Comments |
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| Blog > Swimming > JoC > Swim - squad Add to Favourites | ||||
JoC 6th Jul 2012 - 06:00 0 Comments |
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| Did some timed efforts
400m solid - 6.40 (3 sec neg split) 3 x 500 easy 1. 1.45/100 2. 1.43/100 (pull) 3. 1.45/100 | ||||
| Blog > Running > JoC > Run set Add to Favourites | ||||
JoC 5th Jul 2012 - 18:00 0 Comments |
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| Main set 3 x 8 min at 75-78% with 2, 3, 4 min easy then 2 x 5 min at 82-85% with 5 min easy in btween
Efforts 1. 4.38/k 2. 4.31/k 3. 4.53/k 4. 4.16/k 5. 4.15/k | ||||
| Blog > Cycling (road) > Jen McGowan > Spin class Add to Favourites | ||||
Jen McGowan 5th Jul 2012 - 17:28 0 Comments |
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