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JoC

28th Aug 2011 - 08:00

Duration: 02:15

Distance: 26.4

Really wasn't looking forward to this run, but went well except for final 45 min when legs fatigued

Blog > Running > Jen McGowan > Sunday run

28th Aug 2011 - 07:09

Duration: 01:29

Distance: 12

Blog > Cycling (road) > JoC > Ride before long run

JoC

28th Aug 2011 - 06:45

Duration: 00:52

Distance: 20.16

Blog > Running > JoC > Run off bike

JoC

27th Aug 2011 - 13:00

Duration: 00:30

Distance: 6.13

As usual, no problems running off bike

Blog > Running > Jen McGowan > run off the bike

27th Aug 2011 - 09:40

Duration: 00:19

Distance: 3

Blog > Cycling (road) > Jen McGowan > Saturday ride

27th Aug 2011 - 06:17

Duration: 03:09

Distance: 80

Blog > Cycling (road) > JoC > Hill ride

JoC

27th Aug 2011 - 06:00

Duration: 05:11

Distance: 120

Terrible day. Had nothing in legs

Blog > Running > JoC > Lunchtime fartlek

JoC

26th Aug 2011 - 12:00

Duration: 01:17

Distance: 16

Main set was
3 x (90s at 85%, 3 min at 85-87%, 45 s at 90%) 1.15 easy in between
EFFORTS
90s = 3.43, 3.39, 3.44/km
3min = 3.59, 3.56, 4.16/km headwind on last
45 s = 3.25, 3.23, 3.11/km tailwind on last

Blog > Swimming > JoC > Main squad

JoC

26th Aug 2011 - 05:45

Duration: 01:30

Distance: 3.8

Tether set, kick set and some sprints

Blog > Cycling (road) > Jen McGowan > Spin class

25th Aug 2011 - 17:28

Duration: 01:30

Distance: 0

Blog > Running > JoC > Run off bike

JoC

25th Aug 2011 - 08:00

Duration: 00:30

Distance: 6.22

Blog > Cycling (road) > JoC > Ride inc 3 laps of Kew at 83-87% HR

JoC

25th Aug 2011 - 05:15

Duration: 03:00

Distance: 76

Lap 1 = 28.32 (27.7kph, 127bpm)
lap 2 = 27.50 (28.4kph, 137bpm)
Lap 3 = 27.32 (28.7kph, 138bpm)
Took a while to get HR up - legs a bit slow

Blog > Running > Jen McGowan > early morning run

25th Aug 2011 - 04:55

Duration: 00:44

Distance: 5

Blog > Yoga and Pilates > JoC > Hot yoga

JoC

24th Aug 2011 - 18:00

Duration: 01:00

Distance: 0

Blog > Swimming > Jen McGowan > quick swim before close

24th Aug 2011 - 17:15

Duration: 00:45

Distance: 1.9

Blog > Cycling (road) > JoC > Easy ccommute to Werribee return

JoC

24th Aug 2011 - 12:00

Duration: 01:50

Distance: 48.64

Blog > Swimming > JoC > Race pace session

JoC

24th Aug 2011 - 07:00

Duration: 01:10

Distance: 3.4

Warm up then main set of
5 x 400 on 7.30. 1,3,5 on Petes feet (1.45/100)
2,4 on own (1.47/100)
Finished with some single arm drills

Blog > Running > JoC > Fartlek - Kew loop

JoC

23rd Aug 2011 - 17:45

Duration: 01:30

Distance: 18.44

Main set was 10km Top loop exit to Walmer St to Eastern Fwy and back as fartlek
Shorter hills - hard, longer hills, solid sustainable. Easy on descents.
Felt good to about 6km - hill befor the Eastern was hard, but recovered on way back
10km was 4.40, 134bpm/ 4.46, 151/ 4.34, 137/ 4.52, 154/4.39, 143/ 4.50, 153/ 4.52, 146/ 4.58, 148/ 4.47, 152/ 4.46, 146/ 4.40, 159

Blog > Swimming > Jen McGowan > quick swim before close

23rd Aug 2011 - 17:15

Duration: 00:45

Distance: 1.9

Blog > Gym > JoC > Upper body weights

JoC

23rd Aug 2011 - 08:00