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Blog > Cycling (road) > Jen McGowan > time trial incl 20 minutes burst  Add to Favourites | ||||
Jen McGowan  26th May 2011 - 15:42  0 Comments |
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| Blog > Swimming > JoC > Open water swim at Altona Add to Favourites | ||||
JoC  26th May 2011 - 07:00 0 Comments |
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| 3x across and back between buoys. Between 4.14 and 5.45 per lap | ||||
| Blog > Yoga and Pilates > JoC > Yoga Add to Favourites | ||||
JoC 25th May 2011 - 18:00 0 Comments |
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| Blog > Swimming > Jen McGowan > swim Add to Favourites | ||||
Jen McGowan 25th May 2011 - 17:40 0 Comments |
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| Blog > Gym > JoC > Leg weights/rehab Add to Favourites | ||||
JoC 25th May 2011 - 17:00 0 Comments |
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| Blog > Running > JoC > Barefoot strides Add to Favourites | ||||
JoC 25th May 2011 - 07:00 0 Comments |
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| Blog > Cycling (road) > JoC > 7k repeats Add to Favourites | ||||
JoC 25th May 2011 - 06:00 0 Comments |
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| Main set 3 x 7k @ 82-85% with 3k easy. Legs wouldn't let me get hr up to 80%
1. 32.9kh (136bpm) 2. 34.8kh (135bpm) 3. 34.8kh (140bpm) Then 10min spin av cad 91 Then 20min @ 80% aero 32.1kh (134) | ||||
| Blog > Cycling (road) > Jen McGowan > wind trainer session Add to Favourites | ||||
Jen McGowan 25th May 2011 - 04:52 0 Comments |
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| Blog > Cycling (road) > Kwany > 20min TT Add to Favourites | ||||
Kwany  25th May 2011 - 00:00 0 Comments |
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| 20min TT around the velo...
NB: road bike, nil TT bars. Looking at the data uploaded from the Garmin, 230 might actually have been the max: steady float upwards throughout the TT... | ||||
| Blog > Swimming > Jen McGowan > swim Add to Favourites | ||||
Jen McGowan 24th May 2011 - 18:00 0 Comments |
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| Blog > Running > JoC > Easy aerobic run Add to Favourites | ||||
JoC 24th May 2011 - 17:00 0 Comments |
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| Blog > Running > Kwany > Easy run Add to Favourites | ||||
Kwany 24th May 2011 - 17:00 0 Comments |
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| Easy run from SYS down and around the tan.
Weather was pretty poor: cold, wet and windy... Nice to see some friendly faces out there!! | ||||
| Blog > Gym > JoC > Upper body weights/rehab Add to Favourites | ||||
JoC 24th May 2011 - 08:00 0 Comments |
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| Blog > Swimming > JoC > Squad session Add to Favourites | ||||
JoC 24th May 2011 - 06:00 0 Comments |
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| Main set 2x(3x 200) on dec recoveries then 2x (3x 100) on dec recovs. Felt ok energy wise but swam slow, 3.14-3.20 for 200s, 1.37-1.39 for 100s | ||||
| Blog > Running > Jen McGowan > aerobic recovery run Add to Favourites | ||||
Jen McGowan 24th May 2011 - 04:52 0 Comments |
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| Blog > Yoga and Pilates > JoC > Reformer pilates Add to Favourites | ||||
JoC 23rd May 2011 - 18:00 0 Comments |
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| Blog > Gym > Kwany > Strength and Conditioning Session Add to Favourites | ||||
Kwany 23rd May 2011 - 18:00 0 Comments |
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| General program:
Squats, Lunges, Kibler. Chin ups, Upright Row, Push-ups. SB extensions, Crunches, Plank. Feeling a bit flat and tired today. Early night. | ||||
| Blog > Cycling (road) > Jen McGowan > ride incl. sustainable effort Add to Favourites | ||||
Jen McGowan 23rd May 2011 - 16:15 0 Comments |
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| Blog > Cycling (road) > JoC > Illawara hill rpts plus commute Add to Favourites | ||||
JoC 23rd May 2011 - 06:00 0 Comments |
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| 9x hill repeats (150m hard, rest spin) | ||||
| Blog > Cycling (road) > Kwany > 5min TT Add to Favourites | ||||
Kwany 23rd May 2011 - 06:00 0 Comments |
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| 5mins fast as you can round the velo...
Ave Speed: 36.3km/hr Ave Cadence: 92rpm | ||||
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