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Blog > Swimming > JoC > Swim at Airlie Lagoon  Add to Favourites | ||||
JoC  23rd Sep 2011 - 08:00  0 Comments |
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| Did 1st 3.2 of squad session, then stopped as we all felt a bit flat, so decided to do rest as a second swim later | ||||
| Blog > Triathlon > Jen McGowan > Enticer - 250/10/2.5 Add to Favourites | ||||
Jen McGowan  23rd Sep 2011 - 00:00 0 Comments |
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| Blog > Cycling (road) > Jen McGowan > Spin class Add to Favourites | ||||
Jen McGowan 22nd Sep 2011 - 17:47 0 Comments |
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| Blog > Swimming > JoC > Pace set at Proserpine pool Add to Favourites | ||||
JoC 22nd Sep 2011 - 15:00 0 Comments |
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| Planned to do 5x 500 but q fatigued so did 4 with 1 and 3 on Petes feet, 2 and 4 on own. Then did last one as 300 at 1.40 pace
1. 8.28 2. 8.42 3. 8.34 4. 8.44 5. (300) 4.59 | ||||
| Blog > Running > JoC > Run in Mackay Add to Favourites | ||||
JoC 22nd Sep 2011 - 08:00 0 Comments |
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| Main set was 30 min as 15min at 75-77% then 15min at 77-80%
1st 15 was 4.32-4.42/k 2nd 15 was 4.32-4.34/k Felt good but still affected by heat | ||||
| Blog > Swimming > Jen McGowan > Parramatta swim Add to Favourites | ||||
Jen McGowan 22nd Sep 2011 - 05:50 0 Comments |
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| Blog > Running > Jen McGowan > river loop run - easy Add to Favourites | ||||
Jen McGowan 21st Sep 2011 - 17:38 0 Comments |
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| Blog > Yoga and Pilates > JoC > Core session at Airlie Beach Add to Favourites | ||||
JoC 21st Sep 2011 - 15:00 0 Comments |
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| Blog > Cycling (road) > JoC > strength endurance at Airlie Beach Add to Favourites | ||||
JoC 21st Sep 2011 - 09:00 0 Comments |
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| Did road to Shute Harbour x 2. (13km each loop)
1. 30.3 kh 136bpm 2. 30.0 kh 137bpm | ||||
| Blog > Swimming > Jen McGowan > part program swim Add to Favourites | ||||
Jen McGowan 20th Sep 2011 - 18:10 0 Comments |
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| Blog > Swimming > JoC > Swim at Proserpine pool Add to Favourites | ||||
JoC 20th Sep 2011 - 17:00 0 Comments |
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| Did full set but had no fins. Then decided to finish full 5k. Last few 100s were 1.42 | ||||
| Blog > Running > JoC > speed and power Add to Favourites | ||||
JoC 20th Sep 2011 - 08:00 0 Comments |
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| Fartlek of 24 mins as 90s on (78-82%) 90s easy float
Efforts were 3.55, 4.07, 3.58, 4.13, 4.00, 4.06, 4.12, 3.51, 3.54/km Felt good, no niggles but heat got to me by end of run | ||||
| Blog > Cycling (road) > Jen McGowan > early morning Coach Troy Add to Favourites | ||||
Jen McGowan 20th Sep 2011 - 04:28 0 Comments |
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| Blog > Running > Jen McGowan > river loop run - easy Add to Favourites | ||||
Jen McGowan 19th Sep 2011 - 17:30 0 Comments |
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| Blog > Swimming > JoC > Speed set at Airlie lagoon Add to Favourites | ||||
JoC 19th Sep 2011 - 16:00 0 Comments |
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| Did some scull, then sprint. Also 6x 50, sprint 1st, 2nd, 3rd 1/3 of 50
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| Blog > Cycling (road) > JoC > Velo session - at Airlie Beach Add to Favourites | ||||
JoC 19th Sep 2011 - 09:00 0 Comments |
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| Main set
4x (1k at 78-80% with 15,30,45 sec sprint. 1k easy between each effort) 1k efforts 32.5-35kph Sprints 38-43kph Felt good. Hip sl sore on 1k efforts but ok for rest | ||||
| Blog > Swimming > JoC > Swim at Airlie lagoon Add to Favourites | ||||
JoC 18th Sep 2011 - 16:00 0 Comments |
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| Blog > Yoga and Pilates > JoC > Body Balance in Airlie beach Add to Favourites | ||||
JoC 18th Sep 2011 - 09:00 0 Comments |
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| Blog > Running > JoC > Run in Airlie beach Add to Favourites | ||||
JoC 18th Sep 2011 - 08:00 0 Comments |
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| Calf was fine. Only felt hip when lifting knee too high | ||||
| Blog > Running > Jen McGowan > Sunday run Add to Favourites | ||||
Jen McGowan 18th Sep 2011 - 07:22 0 Comments |
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